Workout of the Day (WOD)

07/16/2014

7/17/14

7/17/14 Gymnastics Metcon (No Measure) 3×8 Ring Dips 3×8 Strict Pull-Ups Metcon Metcon (Time) 4 Rounds (135/95) 5 Hang Cleans 10 Front Rack Lunges 5 Push […]
07/15/2014

7/16/14

7/16/14 Speed Work Metcon (No Measure) 2 x 200m Run 4 x 100m Sprint 2 – Shuttle Sprints (10/20/30/40) Metcon Metcon (Time) 5 Rounds For Time […]
07/14/2014

7/15/14

7/15/14 Skill Work Snatch (Snatch Work (20 Minutes)) Metcon Metcon (Time) Sprint WOD 44 Pull-ups 11 G2OH (185/115) RX+ 60 Pull-ups 11 G2OH (225/135) Cash-Out Ab-Mat […]
07/13/2014

7/14/14

7/14/14 Weightlifting Overhead Squat (8 Min Emom 3 OHS *start from grnd) Metcon Metcon (Time) Row 1000m then 4 Rds of 15 TTB 15 Wall Balls […]
07/10/2014

7/11/14

  Weightlifting Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups Metcon Nancy (Time) 5 Rounds for time of: 400m Run […]
01/29/2015

1/30/15

Main – CrossFit Weightlifting The CrossFit Total (Total Weight) Take plenty of time to warm up and build to big totals! Optional Accessory Work 2k Row […]
01/28/2015

1/29/15

Main – CrossFit Warm-up Squat Therapy (No Measure) The four drills are: The Wall Squat The Goblet Squat The Bar Squat The Pole Squat **From Breaking […]
01/27/2015

1/28/15

Main – CrossFit Weightlifting Power Jerk + Split Jerk (6×1 AHAP) Record heaviest set. If you do more than one set at heaviest weight change the […]
01/26/2015

1/27/2015

Main – CrossFit Weightlifting Snatch (5×2 AHAP) 3 Ramp up sets, 5 attempts to record heavy double. Metcon Metcon (Time) AMRAP 10 min 10 Pullups (C2B […]