Workout of the Day (WOD)

07/10/2014

7-11-14 WOD

Friday, 7/11/14 SWOD Lynne 5 Rounds – Max reps Bench Press (body weight) Pull Ups WOD Nancy 400m Run 15 OHS (95/65)
07/09/2014

7-10-14 WOD

Thursday 7/10/14 SWOD Back Squat 2×5 @60%, 2×5 @70%, 1 set ME @ 80% WOD 5 rounds for time 8 HSPU 16 KB swing 24 Hollow […]
07/08/2014

7-9-14 WOD

Wednesday 7/9/14 SWOD 20 min gymnastics work (muscle up progression, butterfly/kipping pu) WOD 75 DU 30 Squat Clean to Thruster (155/105) 75 DU
07/07/2014

7-8-14 WOD

Tuesday 7/8/14 SWOD 10 min find 1RM Strict Press then 8 min EMOM 2 Power Jerk + 1 Split Jerk (increase weight ea min) WOD 21-15-9 […]
07/06/2014

7-7-14 WOD

Monday 7/7/14 SWOD Front Squat 1×10 @55%, 1×8 @ 60%, 1×8@65%, 1×5@70% WOD 12 min AMRAP 12 SDHP (95/65) 12 HRPU 12 Ring Row 12 Wall […]
01/25/2015

1/26/15

Main – CrossFit Weightlifting Back Squat (3×5 @87%) Friday we will test our back squat 1RM. This will be our last lift of the squat cycle! […]
01/23/2015

1/24/15

Main – CrossFit Metcon Metcon (Time) With a Partner, For TIme 100 Wall Balls, partner must hold Wall Squat 100 KB Swings, Partner must hold KB […]
01/22/2015

1/23/15

Main – CrossFit Weightlifting Hang Snatch (Build to 1RM HANG FULL Snatch) Metcon Rockin’ Randy (Time) 75 Power Snatch (75/55) E2MOM 5 BurpeesGoal 10-12 min
01/21/2015

1/22/15

Main – CrossFit Weightlifting Back Squat (6×1 @94%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP (from 8/27/14) 10 Thursters (65/55) (RX + 95/65) […]