Workout of the Day (WOD)

12/10/2013

12.11.13 WOD

Wednesday Dec 11 SWOD Turkish Getup Skill work …then… KB clean skill work WOD In any order -Complete 3000 total pounds Ground to overhead (for example […]
12/09/2013

12.10.13 WOD

Tuesday Dec 10 SWOD Back Squat 1×3 50% 1×3 75% 1×2 95% 1×5 75% 1×5 50% WOD 10 x 250m Row sprints Rest double time the […]
12/08/2013

12.9.13 WOD

Monday Dec 9 SWOD Snatch 5×2 @90-95% Then EMOM 5 2 Snatch balance (AHAP) WOD Chipper 50 KBS (53/35) 1 mile Run or Row* (*depending on […]
12/05/2013

12.6.13 WOD

Friday Dec 6 SWOD Animal Farm -100 ft bear crawl -100 ft crab walk -100 ft Handstand walk (3×30 s wall holds) WOD “McGhee” AMRAP 30 […]
12/04/2013

12.5.13 WOD

Thursday Dec 5 SWOD Strict Press 3×3 @85-90% Then Jerk 3×2 @ 90% CJ Max WOD 10-9-8—3-2-1 Front Squat (155/115)(135/95)(95/65) Strict Pullups (scale to bands if […]
08/13/2014

8/14/14

Main – CrossFit Speed Work Metcon (AMRAP – Rounds) Death by Box Jump x 2 Metcon Metcon (AMRAP – Rounds and Reps) 20 Min Rx+ (135/95) […]
08/12/2014

8/13/14

Main – CrossFit Weightlifting Back Squat (3 x ME Body Weight ) Metcon Metcon (Time) 3 Laps around bldg 40 KB Swings 53/35 3 Laps 30 […]
08/11/2014

8/12/14

Main – CrossFit Gymnastics Handstand Push-ups (Death by HSPU) Metcon Metcon (AMRAP – Rounds and Reps) 18 Min 12 Weighted Ab-mats (25/10) 24 Russian Twist (25/10) […]
08/10/2014

8/11/14

Main – CrossFit Weightlifting Front Squat (1×8 @60%, 1×6@ 70%, 1×4 @80%, 1×2@90%) Metcon Metcon (Time) 20 Reps of each movement Rx (135/ 85) Deadlift Hang […]