Workout of the Day (WOD)

02/10/2014

2-11-14 WOD

Tuesday, Feb 11th SWOD 2K row. WOD 5 Rounds. 10 KB Swings 70/53. 10 Ring Dips. 20 Russian Twists 15/10
02/10/2014

2-10-14 WOD

Feb 10th Swod. 3×5 snatch balance. 95/55. 3×5 Hang snatch 95/55. 3×5 snatch. 115/85 WOD 50 Burpees into jumping pullup. (bar must be out of reach)
02/06/2014

2-7-14 WOD

Friday, Feb 7 13.1 17 min. Clock 40 burpees, 30 Snatch @ 75/45 30 burpees 30 Snatch @ 135/75 20 Burpees 30 Snatch @ 165/100 10 […]
02/05/2014

2-6-14 WOD

Thursday, Feb 6 Swod. Back Squat 5@50%x2 10@60%x3 WOD 45 seconds on 45 seconds off 4 Rounds Cal Row, Abmats, Pushups Cash Out. 30 Glute Ham […]
02/04/2014

2-5-14 WOD

Wednesday, Feb 5 Open Gym Format Come in and work on skills, Oly Movements or an Strength based program Use this day to attack your weaknesses
09/21/2014

9/22/2014

Main – CrossFit Weightlifting 2C+1J (2×1@70, 2×1@80%, 2×1@90) 2 Cleans + 1 Jerk Metcon Metcon (Time) 5 rounds 20 Tire hits (10 each side) 100m prowler […]
09/19/2014

09/20/2014

Main – CrossFit Weightlifting Front Squat (Find 3RM) Metcon Metcon (Time) As a 4 person Team Complete 10,000# cumulative G2OH 500 Double Unders 1 mile run […]
09/18/2014

09/19/2014

Main – CrossFit Weightlifting Push Jerk (1×2@60, 1×2@70, 2×2@80) Metcon Metcon (Time) “300” 25 Pullups 50 Deadlifts (135/95) 50 Pushups 50 Box Jumps (24/20) 50 Floor […]
09/17/2014

9/18/2014

Main – CrossFit Weightlifting 1PS+2OHS (EMOM 8min, 1 Rep) 1 Power Snatch + 2 Overhead Squat Metcon Metcon (Distance) In 20 Minutes Row for Distance Squat […]