Workout of the Day (WOD)

12/18/2014

12/19/2014

Main – CrossFit Today will be a skill day/open gym. There is an optional metcon programmed. Tomorrow we will do our “12 days of Christmas” WoD. […]
12/17/2014

12/18/2014

Main – CrossFit Weightlifting Deadlift (4×5 @ 80%) Metcon Metcon (Time) 8 Rounds 4×25′ shuttle Run (down-back-down-back) 1 Rope Climb 1:2 Work/rest RX+ = Legless Rope […]
12/16/2014

12/17/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 67%) Metcon Metcon (8 Rounds for weight) EMOM 16 Odd: Power Snatch + Hang Power Snatch Even: Snatch […]
12/15/2014

12/16/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 10 min Clean + 2 Jerks @ 75-80% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Min 15 […]
12/14/2014

12/15/2014

Main – CrossFit Weightlifting Back Squat (5×5 @ 75%) Jerk Spring (BS Weight) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=412 Metcon Metcon (Time) Uphill Chipper 10 Chest to Bar 20 KB Snatch […]
08/11/2015

8/12/2015

CrossFit 151 – CrossFit Weightlifting Snatch (10 min EMOM – Start at 50% and climb) Metcon Metcon (Time) For Time: 5 Rope Climbs Metcon (2 Rounds […]
08/10/2015

8/11/2015

CrossFit 151 – CrossFit Warm-up Metcon Metcon (Distance) In pairs of two: 5 Rounds total for each of you – Max effort row in 1 minuteKeep […]
08/09/2015

8/10/2015

CrossFit 151 – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) TABATA: Deadlift (185/135) Pull-ups Front Squat (135/95) Double UndersComplete a full Tabata protocol at each station […]
08/07/2015

8/8/2015

CrossFit 151 – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ […]