Workout of the Day (WOD)

04/30/2014

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04/29/2014

4-30-14 WOD

Wednesday 4/30/14 Strength Squat Cycle – Front %’s same as Monday 6 Minute EMOM of: 4x C&J Touch N Go (add 10 lbs every minute) WOD […]
04/29/2014

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04/28/2014

4-29-14 WOD

Tuesday 4/29/14 Wind Capacity (24 Minutes to complete): 4 rnds of 400M Run + 500M Row (Rest 60 secs btwn sets) WOD (12 Minute Cap) 50x […]
04/28/2014

4-28-14 WOD

Monday 4/28/14 Strength Squat Cycle – Back w/ Pauses 2×4 @50% 2×4 @ 60% 2X3 @ 70% 2×2 @ 80% 2×1 @ 85% Snatch Pull from […]
11/12/2014

11/13/2014

Main – CrossFit Weightlifting Push Jerk (1×3 @ 60%. 1×3@70. 1X2@80. 2×1@90%) Metcon Metcon (Time) For Time 30 reps Bear Complex RX+ 135/95 RX 115/75 Mod […]
11/11/2014

What Legs

Main – CrossFit Weightlifting Overhead Squat (Find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 250 m row 50 Double Unders
11/10/2014

Veterans Day

Main – CrossFit Weightlifting Snatch DL + Hang Snatch (EMOM 8 min @ 75%) Snatch Grip Dead lift + Hang Full Snatch Metcon Three Wise Men […]
11/09/2014

11/10/14

Main – CrossFit Skill Work Warmup / Skill work / Gymnastics / Mobility Metcon Metcon (AMRAP – Rounds) As a Class 30 min AMRAP 25 yard […]