Workout of the Day (WOD)

09/18/2014

09/19/2014

Main – CrossFit Weightlifting Push Jerk (1×2@60, 1×2@70, 2×2@80) Metcon Metcon (Time) “300” 25 Pullups 50 Deadlifts (135/95) 50 Pushups 50 Box Jumps (24/20) 50 Floor […]
09/17/2014

9/18/2014

Main – CrossFit Weightlifting 1PS+2OHS (EMOM 8min, 1 Rep) 1 Power Snatch + 2 Overhead Squat Metcon Metcon (Distance) In 20 Minutes Row for Distance Squat […]
09/16/2014

09/17/2014

Main – CrossFit Weightlifting Deadlift (1×4@50, 1×3@60,1×3@65, 1×3@70, 1×2@80) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) Rest 5 minutes, […]
09/15/2014

09/16/2014

Main – CrossFit Weightlifting Clean and Jerk (2×2@60, 2×2@70, 2×2@80) Metcon Metcon (Time) 5 Rounds 12 HSPU 24 abmat 48 Double Unders Optional Accessory Work Strict […]
09/14/2014

09/15/2014

Main – CrossFit Weightlifting Snatch (1×2@60, 1×2@70, 1×2@80, 1×1@85, 1×1@90) Front Rack Bulgarian Split Squat (3×5 each leg.) Foot on a bench or box.https://www.youtube.com/watch?v=wOno7r_FmkE Metcon Metcon […]
03/22/2015

3/23/15

Main – CrossFit Weightlifting Deadlift (5×5 @ 75% w/eccentric) Metcon Metcon (Time) 3 Rounds 50 cal row 50 D/U 50 Walking Lunges
03/20/2015

Up and Down the River Ryan

Main – CrossFit Metcon (Time) 3 Rope climbs 5 Snatch (85% of your 1 RM) 10 Pull ups 20 Burpee box jumps 40 Russian swings (53/35) […]
03/19/2015

3/20/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.4 to be […]
03/18/2015

3/19/15

Main – CrossFit Weightlifting Strict Press (1×5@75, 1×4@85, 4×3@90) aka Shoulder Press Metcon Metcon (Time) 4 Rounds 5 DL (225/135) 10 Pullups 15 KB Swings 53/35 […]