Workout of the Day (WOD)

08/06/2014

8/7/14

Main – CrossFit Warm-up Metcon (No Measure) 3 Sets 10 Scorpion Toe Taps HandStand Walk 15-20 Meters / Holds 45 seconds L Sit 45-60 seconds Metcon […]
08/05/2014

8/6/14

Main – CrossFit Metcon (5 Rounds for reps) 5 Sets of 6 Deadlifts @ AHAP (Touch n Go) Rest 20 Seconds Ring Push Up’s (Max Reps) […]
08/04/2014

8/5/14

Main – CrossFit Weightlifting Ring Dips (3 X 10-12 Reps) Weightlifting Push Jerk (3 @ 60%, 2 @ 70%, 2 @ 80%, 4 x 1 @ […]
08/03/2014

8/4/2014

Main – CrossFit Weightlifting Back Squat (3 @ 75%, 2@80%, 1@85%, 3@80%, 2@85%, 1@90%) Metcon (Weight) 5 EMOM Halting Clean Deadlift, + Hang Clean + Clean […]
08/01/2014

08/02/2014

Main – CrossFit Metcon (AMRAP – Rounds and Reps) Couplet 1 5 min AMREP 5 Front Squats (135/95) (RX+ 185/135) 10 bar-facing burpees **Rest 3 minutes […]
02/12/2015

2/13/15

Main – CrossFit “Why do we want a big Snatch max?” “So we can have a big, HIGH rep, Snatch”. Weightlifting Isabel (Time) For Time: 30 […]
02/11/2015

2/12/15

Main – CrossFit Weightlifting Back Squat (5×10 @ 60%) Focus on full ROM. Reduce the weight if needed. Metcon CrossFit Games Open 11.5 (AMRAP – Rounds […]
02/10/2015

2/11/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min Power Clean + Hang Clean (squat) + Jerk @ 70-85%Build to a weight you can complete all […]
02/09/2015

2/10/15

Main – CrossFit Weightlifting Overhead Squat (5×3 @ 80%) Metcon Metcon (AMRAP – Rounds) EMOM Odd: Row 14/10 cal (20/15 RX+) Even: 1 Round Cindy 30 […]