Workout of the Day (WOD)

09/01/2014

09/02/2014

Main – CrossFit Weightlifting SWOD: Strict Press (4×5 @75-85%) aka Shoulder PressSuper set Strict press with Pullups SWOD: Weighted Pull-ups (4×3 (Goal 10-15% BW)) Metcon Metcon […]
08/31/2014

09/01/2014

Main – CrossFit Weightlifting Hang Power Snatch (1×3@50, 1×3@60, 1×3@65, 2×2@70%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3 DL (275/165) RX+ (315/185) […]
08/29/2014

8/30/2014

Main – CrossFit Weightlifting () Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 400m Run 8 Tire Flips 20 Hollow Rocks 15 Thusters (95/65) […]
08/28/2014

08/29/2014

Main – CrossFit Weightlifting Deadlift (Find 1RM) Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps, 45# […]
08/27/2014

08/28/2014

Main – CrossFit Weightlifting Clean and Jerk (EMOM 6min, 2 reps @70-75%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP (53/35) 4 Turkish Getups […]
03/03/2015

3/4/15

Main – CrossFit Weightlifting Metcon (Weight) Clean and Jerk 75% 5×2+1 Clean w/ pause @ knees + Hang Clean + Jerk Metcon Metcon (Time) 21-18-15-12-9-6-3 Hang […]
03/02/2015

3/3/15

Main – CrossFit Weightlifting Front Squat (5×3 @ 75%) Metcon Metcon (Time) 3 Rounds For Time 50 squats 30 Hand Release Pushups 20 alt KB Snatches […]
03/01/2015

3/2/15

Main – CrossFit Weightlifting Snatch Pull (3×3 @65%-75%) Snatch (5×3 @ 65-75%) Triples. Concentrate on form over speed. Metcon Metcon (AMRAP – Rounds and Reps) .com […]
02/27/2015

2/28/15

Main – CrossFit Metcon Each set will be with a partner. Clock will run for 19:00 minutes. Metcon (AMRAP – Reps) “Thrusters” 4 Rounds 1:00 min […]