Workout of the Day (WOD)

06/13/2014

6-13-14 WOD

Friday 6/13/14 Strength Squat Cycle – Front at %’s Hero WOD “Daniel” 50 pull-ups 400-meter run 95-lb. Thruster, 21 reps 800-meter run 95-lb. Thruster, 21 reps […]
06/13/2014

6-12-14 WOD

Thursday 6/12/14 Metcon “Tabata +” 8 Rounds of :20 on :10 off *Double unders *Abmat Sit ups *Reverse Alt. BB Lunge #45/35 * Air Squats *KB […]
06/13/2014

6-11-17 WOD

Wednesday 6/11/14 Strength Squat Cycle – Back at %’s (Same % & rep scheme as Monday) WOD Box Jump 10-20-30-20-10 #24/20 Hang Clean 10-10-10-10-10 #135/80
06/10/2014

6-10-14 WOD

Tuesday 6/10/14 Gymnastics Skills Take 10 -15 Minutes and work on 3 of the following: Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, […]
06/09/2014

6-9-14 WOD

Monday 6/9/14 STRENGTH: Squat Cycle – Front at %’s 7 Minute EMOM of: Snatch 1.1.1 (increase weight every set) WOD 12 Minute AMRAP of: 100M Row […]
01/06/2015

1/7/15

Main – CrossFit Weightlifting Front Squat (6×2-3@67%) Metcon Metcon (AMRAP – Reps) ABS-olutely Awesome Tabata (20 on 10 off, 8 rounds) Flutter Kicks Super Mans (back […]
01/05/2015

1/6/15

Main – CrossFit Skill Work Metcon (3 Rounds for reps) 10 min Thruster skill work. Focus on full ROM and fast cycles 3 attempts at max […]
01/04/2015

1/5/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min 2 Position Snatch (1 Floor, 1 Hang@knees) 70-80% Snatch Balance (3×2@70-80%) Metcon Metcon (AMRAP – Rounds and […]
01/02/2015

1/3/15

Main – CrossFit Metcon Metcon (Time) With a partner (same sex prefered), complete for time: 100 Hang Power Snatches (95/65) 30 Bar facing Burpees 100 Shoulder […]