Workout of the Day (WOD)

07/03/2014

7-4-14 WOD

Friday 7/4/14 Mary + DT 5 Rounds for Time 5 HSPU 10 Pistols 15 Pullups 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks […]
07/02/2014

7-3-14 WOD

Thursday 7/3/14 SWOD Death by Heavy KB Swings x2 WOD 12 min AMRAP 30 DU 20 Air Squats 10 Box Jumps (24/20)
07/02/2014

7-2-14 WOD

Wednesday 7-2-14 Oly Skills Snatch Grip Push Press 5×3 Then EMOM 8 min Snatch + Snatch Balance (60-75%) WOD 5 Rnds 400m Run 15 Thrusters (95/65)
07/01/2014

7-1-14 WOD

Tuesday 7/1/14 SWOD EMOM 15 Min 1,4,7,10,13 – 2 clean & 1 Jerk 2,5,8,11,14 – 4 snatch grip deadlift 3,6,9,12,15 – 5 Barbell Rows WOD 3 […]
07/01/2014

6-30-14

Monday 6/30/14 SWOD Deadlift – find 3RM SWOD Chipper 50 Air Squats 40 Ring Rows 30 Wall Balls 20 Pull-Ups 10 Burpees
01/20/2015

1/21/15

Main – CrossFit Skill Work 15-20 minutes for Gymnastics Skill open gym. Focus on Toes To Bar or Muscle Ups in preparation for the open. Metcon […]
01/19/2015

1/20/15

Main – CrossFit Weightlifting Strict Press (4×5@80%) aka Shoulder Press Metcon Metcon (3 Rounds for reps) Inverse Tabata (.com WoD) 10 seconds on, 20 seconds rest […]
01/18/2015

1/19/15

Main – CrossFit Weightlifting 3 Pos Clean (Every 90 seconds for 6 rounds, 70-80%) Cleans from Floor, Knee, and mid thigh Metcon Metcon (AMRAP – Rounds […]
01/16/2015

1/17/15

Main – CrossFit Metcon Metcon (Time) Pistols Curtis Ps (95/65) over Bar Burpees Ground 2 Overhead (95/65) HRPU Wallballs (20/14) KB Swing (53/35) Box Jumps (24/20) […]