Workout of the Day (WOD)

12/21/2013

12.19.13 WOD

Thursday Dec 19 SWOD Find OHS Max in 10 min Then 3×10 Front Squats at that weight WOD Complete in any order for time 3000 meters […]
12/21/2013

12.18.13 WOD

Wed Dec 18 SWOD Press 5×1 @100% …then… EMOM 6 Push Press + 2 Power Jerks @70% Jerk max WOD (WMG) AMRAP 15 1 Round of […]
12/21/2013

12.17.13 WOD

Tuesday Dec 17 SWOD Find 1RM Bench press Find Max box jump WOD 5 rounds 32 Double Unders (x2 Singles) 16 HSPU (RX)/(w/abmats)(boxes) 8 OHS (165/115)(135/95)(95/65)
12/16/2013

12.16.13 WOD

Monday Dec 16th SWOD C&J 5-3-3-2-2-2-1-1-1 working to 1RM WoD Deadlift 5-3-3-2-2-2-1-1-1 working to 1RM …then… 3×15 Med balls cleans
12/12/2013

12.12.13

Thursday Dec 12 SWOD EMOM 7 2 Push Press + 2 Jerks (AHAP) WOD Tabata (20/10) -Wallball shot -Double Under -Sumo DL High Pull (115/75) -Box […]
08/19/2014

08/20/2014

Main – CrossFit Weightlifting S+Bal+HS (EMOM 8 min, 1 rep, 70-80%) Snatch(Full)+Snatch Balance+Hang Snatch Speed Work 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (No […]
08/18/2014

08/19/2014

Main – CrossFit Warm-up Squat Therapy (No Measure) The four drills are: The Wall Squat The Goblet Squat The Bar Squat The Pole Squat **From Breaking […]
08/17/2014

8/18/2014

Main – CrossFit Weightlifting C+J+HC (EMOM 8 min, 1 rep, 70-80%) Clean(Full)+Jerk+Hang Clean Metcon CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders […]
08/14/2014

8/15/14

Main – CrossFit Metcon 151 (Time) 100 Burpees 50 Box Jumps 1 Rope Climb Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups