Workout of the Day (WOD)

08/13/2014

8/14/14

Main – CrossFit Speed Work Metcon (AMRAP – Rounds) Death by Box Jump x 2 Metcon Metcon (AMRAP – Rounds and Reps) 20 Min Rx+ (135/95) […]
08/12/2014

8/13/14

Main – CrossFit Weightlifting Back Squat (3 x ME Body Weight ) Metcon Metcon (Time) 3 Laps around bldg 40 KB Swings 53/35 3 Laps 30 […]
08/11/2014

8/12/14

Main – CrossFit Gymnastics Handstand Push-ups (Death by HSPU) Metcon Metcon (AMRAP – Rounds and Reps) 18 Min 12 Weighted Ab-mats (25/10) 24 Russian Twist (25/10) […]
08/10/2014

8/11/14

Main – CrossFit Weightlifting Front Squat (1×8 @60%, 1×6@ 70%, 1×4 @80%, 1×2@90%) Metcon Metcon (Time) 20 Reps of each movement Rx (135/ 85) Deadlift Hang […]
08/07/2014

8/8/14

Main – CrossFit Warm-up Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
02/17/2015

2/18/15

Main – CrossFit Weightlifting Paused Front Squat (5×3 @ 75%) 2-2-X-1 Pause scheme. Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row […]
02/16/2015

2/17/15

Main – CrossFit Weightlifting Bulgarian Split Squat (4×8 (2 sets ea leg) AHAP) http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/ Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes 1 Rope […]
02/15/2015

2/16/15

Main – CrossFit Weightlifting Metcon (Weight) Snatch + Hang Snatch + Snatch Balance 6×1 @ 65-80%Take your time between attempts. 3 ramp-up sets then 6 sets […]
02/13/2015

Valentine’s Day Spectacular!

Main – CrossFit Metcon Metcon (Time) “Date Night” 50 Over Partner Burpees *Partner is in a PlankRest 3 minutes after completing. Metcon (AMRAP – Rounds) “The […]