Workout of the Day (WOD)

02/17/2015

2/18/15

Main – CrossFit Weightlifting Paused Front Squat (5×3 @ 75%) 2-2-X-1 Pause scheme. Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row […]
02/16/2015

2/17/15

Main – CrossFit Weightlifting Bulgarian Split Squat (4×8 (2 sets ea leg) AHAP) http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/ Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes 1 Rope […]
02/15/2015

2/16/15

Main – CrossFit Weightlifting Metcon (Weight) Snatch + Hang Snatch + Snatch Balance 6×1 @ 65-80%Take your time between attempts. 3 ramp-up sets then 6 sets […]
02/13/2015

Valentine’s Day Spectacular!

Main – CrossFit Metcon Metcon (Time) “Date Night” 50 Over Partner Burpees *Partner is in a PlankRest 3 minutes after completing. Metcon (AMRAP – Rounds) “The […]
02/12/2015

2/13/15

Main – CrossFit “Why do we want a big Snatch max?” “So we can have a big, HIGH rep, Snatch”. Weightlifting Isabel (Time) For Time: 30 […]
09/29/2015

9/30/15

CrossFit 151 – CrossFit Metcon Metcon (Time) 30 Wall Ball (20/14) 15 Power Snatch (135/85) 30 Wall Ball 15 Snatch 30 Wall Ball Weightlifting Barbell Row […]
09/28/2015

9/29/15

CrossFit 151 – CrossFit Weightlifting Back Squat (3×5 80-90% (20 Minutes)) Metcon Metcon (AMRAP – Rounds and Reps) “Heavy Cindy” AMRAP 20 min 5 Strict Pull […]
09/27/2015

9/28/15

CrossFit 151 – CrossFit Weightlifting Hang Snatch (3 Reps on Min for 10 Min @ 80-85% of RM) Metcon Metcon (AMRAP – Reps) 10 Minute AMRAP […]
09/25/2015

9/26/2015

CrossFit 151 – CrossFit Metcon (Time) Partner WOD – 2 Rounds of: Run 400m (entire team) 100 Box jumps (20″) 75 Push press (95/65) 125 Air […]