Workout of the Day (WOD)

02/04/2014

2-4-14 WOD

Tuesday, Feb 4 Swod. 10 min emom. 3 Clean. 155/105 8 min emom. Jerk 2×135/95 Wod 4 Rounds. ME DU 90 sec on. 30 sec off. […]
02/04/2014

2-3-14 WOD

Feb 3rd. SWOD. TGU 53/35. 2 min Amrap. Alt arms. X3 rest 1min in between. WOD. 2x 8min Amrap. 10xDL 185 & 10BJ 24/20. Push press […]
01/30/2014

1-31-14 WOD

JAN 31 SWOD EMOM 6 3 Curtis Ps 95/65 (Hang Squat Clean -> 2 lunge steps Front Rack -> StO) WOD “Amanda” 9-7-5 Muscle Ups Snatch […]
01/29/2014

1-30-14 WOD

JAN 30 SWOD EMOM 10 4 Deadlift @80% WOD 2k row 2 rope climbs 20 burpees 1k row 1 rope climb 10 burpees
01/28/2014

1-29-14 WOD

JAN 29 SWOD 1 ΒΌ Squats 5×5 @75% WOD HSPU / Double Unders / Back Squat (165/115)(135/95)(95/65) 3 / 40 / 5 6 / 60 / […]
09/16/2014

09/17/2014

Main – CrossFit Weightlifting Deadlift (1×4@50, 1×3@60,1×3@65, 1×3@70, 1×2@80) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) Rest 5 minutes, […]
09/15/2014

09/16/2014

Main – CrossFit Weightlifting Clean and Jerk (2×2@60, 2×2@70, 2×2@80) Metcon Metcon (Time) 5 Rounds 12 HSPU 24 abmat 48 Double Unders Optional Accessory Work Strict […]
09/14/2014

09/15/2014

Main – CrossFit Weightlifting Snatch (1×2@60, 1×2@70, 1×2@80, 1×1@85, 1×1@90) Front Rack Bulgarian Split Squat (3×5 each leg.) Foot on a bench or box.https://www.youtube.com/watch?v=wOno7r_FmkE Metcon Metcon […]
09/12/2014

09/13/2014

Main – CrossFit Metcon Metcon (Time) For time Run 1 mile, 150 D/U, 50 Burpees Run 800m, 100 D/U, 35 Burpees Run 400m, 50 D/U, 20 […]