Workout of the Day (WOD)

01/02/2014

12.27.13 WOD

Friday Dec 27 SWOD 3×10 OHS (AHAP) WOD “Nate” AMRAP 20 min 2 Muscle Ups (2 CTB + Dips) 4 HSPU 8 KB Swing (70/53)
01/02/2014

12.26.13 WOD

Thursday Dec 26 Class Times: 6:15,Noon,4:30 5:30 SWOD Snatch 5×5 @70% WOD 5 Rounds 3 Rope Climbs 15 Ring Dips 45 Air Squats
01/02/2014

12.24.13 WOD

Tuesday Dec 24 (limited classes) 5:15,6:15 & noon SWOD Behind the neck Jerk from Rack Find 1RM WOD 12 Days of Christmas – 1 Clean (95/135) […]
01/02/2014

12.23.13 WOD

Monday Dec 23 SWOD Back Squat 10×10 working 50-70% WOD 1 mile run/*row ..then… 4 rounds 10 Push Press (155/105)(135/95)(115/75) 10 KB Snatch (53/35) …then… 100 […]
12/21/2013

12.20.13 WOD

Friday Dec 20 SWOD Snatch 5-3-2-1 working to 1RM WOD “Isabel” 30 P-Snatch (135/95) for time …then if desired…. “Headcase Helen” 3 rounds 400m run/*(row due […]
08/24/2014

08/25/2014

Main – CrossFit Weightlifting Snatch (Find 1RM) Metcon CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / […]
08/22/2014

08/23/2014

Main – CrossFit Weightlifting Metcon (Distance) Sled pull at Body weight. 2 attempts for max distance (weather dependant) Metcon Metcon (Time) *In teams of 2, with […]
08/21/2014

08/22/2014

Main – CrossFit Weightlifting Clean and Jerk (Find 1RM) Metcon Fore! (AMRAP – Reps) In front of a clock set for 12 minutes: 4 minutes of […]
08/20/2014

08/21/2014

Main – CrossFit Weightlifting Bench Press (5×5) Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ […]