Workout of the Day (WOD)

12/03/2013

12.4.13 WOD

Wednesday Dec 4 SWOD Death by Wall Ball x3, 10 min cap WOD 10 minute Row (cal) 10 minute Double Under (reps) Rest 3 minutes ..then… […]
12/02/2013

12.3.13 WOD

Tuesday Dec 3 SWOD EMOM 8 min Snatch Complex @ 85-90% (High Hang + Low Hang + Balance) WOD “Members Choice” **Samurai** 15-12-9-6-3 Thrusters (115/85)(105/75)(95/65) Muscle […]
12/02/2013

12.2.13 WOD

Monday Dec 2 SWOD Clean and Jerk 4×3 (1.1.1) @ 85-90% WOD 20 Min AMRAP 800m row 15 ring Dips (If rowers are full do burpees […]
11/28/2013

11.29.13 WOD

Friday Nov 29 (Limited Classes) 8, Noon, 4:30 SWOD Front Squat 5×2 @ 90% of Clean max WOD Filthy Fifty For time: 50 Box Jumps, 24/20 […]
11/27/2013

11.28.13 WOD

Thursday Nov 28 Happy Thanksgiving SWOD Max Effort Turkey eating WOD 2 Rounds Leftovers Football
08/07/2014

8/8/14

Main – CrossFit Warm-up Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
08/06/2014

8/7/14

Main – CrossFit Warm-up Metcon (No Measure) 3 Sets 10 Scorpion Toe Taps HandStand Walk 15-20 Meters / Holds 45 seconds L Sit 45-60 seconds Metcon […]
08/05/2014

8/6/14

Main – CrossFit Metcon (5 Rounds for reps) 5 Sets of 6 Deadlifts @ AHAP (Touch n Go) Rest 20 Seconds Ring Push Up’s (Max Reps) […]
08/04/2014

8/5/14

Main – CrossFit Weightlifting Ring Dips (3 X 10-12 Reps) Weightlifting Push Jerk (3 @ 60%, 2 @ 70%, 2 @ 80%, 4 x 1 @ […]