Workout of the Day (WOD)

02/17/2014

2-18-14 WOD

Feb 18th SWOD 6 min EMOM Clean+Push Press+Split Jerk @ 70% of Split jerk max (if too heavy on push press take it down a little) […]
02/17/2014

2-17-14 WOD

Feb 17th SWOD. Wide stance Deadlift. 20 min to work to a Max. WOD. Chipper. 100 Air squats. 75 Pushups. 50 pullups. 5 rope climbs. 25 […]
02/13/2014

2-14-14 WOD

Friday, Feb 14th Valentines Day Wod? You choose a girl or hero you LOVE? Members choice?
02/12/2014

2-13-14 WOD

Thursday, Feb 13th. SWOD Thruster. 21@75/45. 21 @ 95/65. 21@ 115/85. WOD Ladder 15 hang clean @155/95. 25 Wall Balls 30/20. 35 burpees. 25 walls balls. […]
02/11/2014

2-12-14 WOD

Wednesday, Feb 12th. 13.2 10min amrap. 5 shoulder 2 overhead 115/75. 10 DL 115/75. 15 BJ 24”/20”
09/24/2014

09/25/2014

Main – CrossFit Weightlifting Snatch (Todays 1RM) After warming up, find today’s 1RM in 6 attempts. Metcon Metcon (Time) 1/10, 2/9….9/2, 10/1 Deadlift Power Snatch ** […]
09/24/2014

09/24/2014

CrossFit Weightlifting Snatch (Todays 1RM) After warming up, find today’s 1RM in 6 attempts. Metcon Metcon (Time) 1/10, 2/9….9/2, 10/1 Deadlift Power Snatch ** 60% of […]
09/23/2014

09/24/2014

Main – CrossFit Weightlifting Push Press (1×4@60, 1×3@75, 2×2@90) Metcon Metcon (5 Rounds for time) 5x500m Row 1:1 Work/rest ratioKeep track of each round time. Metcon […]
09/22/2014

09/23/2014

Main – CrossFit Weightlifting Turkish Get Up (2×4 each arm) Gymnastics Handstand Walk (10 min skill work, record max distance attempt) Metcon Tabata Something Else (AMRAP […]