Workout of the Day (WOD)

10/26/2014

10/27/2014

Main – CrossFit Weightlifting 2C+1J (50-60%) 2 Cleans + 1 JerkDeloading. Mind the percentages. Weightlifting Metcon (Time) 15-12-9 Overhead Squats @ ~50% of 1RM Burpees Sit […]
10/24/2014

Partner Wod

Main – CrossFit Bring long socks!! Metcon (Time) 100 Wall Balls over the rig 80 Calorie Row 60 KB Swings (RX = 53/35) 40 Toes 2 […]
10/23/2014

10/24/2014

Main – CrossFit Weightlifting Catch up on any 1RM attempts you missed during the week. Enter them as additional work. Metcon Fran (Time) 21-15-9 Thrusters, 95# […]
10/22/2014

10/23/2014

Main – CrossFit Metcon Deadlift (Find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 3 Power Cleans / 3 Burpee Box Jumps 6 […]
10/21/2014

10/22/2014

Main – CrossFit Weightlifting Clean and Jerk (1RM) Metcon Metcon (Time) For Time 1000m row 30 Back Squats (225/155) **From Rack or boxes** Optional Accessory Work […]
06/30/2015

7/1/2015

CrossFit 151 – CrossFit Metcon Double-Unders (5 x 50) Weightlifting Deadlift (Slowly build to 1 RM) Cash Out: 30 – Sledge hits on tire
06/29/2015

6/30/2015

CrossFit 151 – CrossFit Metcon Metcon (Time) For Time: 50 Wall balls / 5 Pull-ups 40 Wall balls / 10 Pull-ups 30 Wall balls / 15 […]
06/28/2015

6/29/2015

CrossFit 151 – CrossFit Weightlifting Overhead Squat (3 x 5 @ 60 – 75%) Front Squat (3 x 2 @ 80 – 85%) Metcon Metcon (AMRAP […]
06/26/2015

Partner Wod

CrossFit 151 – CrossFit Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push […]