Workout of the Day (WOD)

10/08/2014

10/09/2014

Main – CrossFit Weightlifting 2C+1J (2×1@80, 2×1@85, 1×1@90) 2 Cleans + 1 Jerk Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Jerks (135/95) […]
10/07/2014

10/08/2014

Main – CrossFit Weightlifting Snatch (1×2@60, 1×2@70%, 1×2@80%,1×2@85%, 1×1@ 90%, 1×2@80) Metcon Metcon (Time) For Time 200 Alt Lunges RX+ Hold Plate OH (25/15) Optional Accessory […]
10/06/2014

10/07/2014

Main – CrossFit Metcon Set up for both WoDs at the start. Push it like your favorite games athlete….(Is that Jason Khalipa?) Metcon (Time) Triple “2” […]
10/05/2014

10/06/2014

Main – CrossFit Skill Work Double-Unders Metcon Metcon (Weight) 6 minutes to find max weight for 1 complex of: Deadlift+Power Clean+Front Squat+Jerk *Do not drop the […]
10/03/2014

Pamela Jo

Main – CrossFit Metcon Metcon (Time) 5858# total of G2OH43 snatches at 135; 32 C&J @ 185, etc Metcon (AMRAP – Rounds and Reps) 20min amrap […]
06/17/2015

6/18/2015

CrossFit 151 – CrossFit Speed Work Metcon (No Measure) Prowler Push. 200m per person (down and back, can break up) 90/50 on sled Metcon Metcon (Time) […]
06/16/2015

6/17/2015

CrossFit 151 – CrossFit Weightlifting Push Press (3RM) In 8 minutes build to a heavy 3RM. Take weight from the ground. Push Jerk (EMOM 6 minutes […]
06/15/2015

6/16/2015

CrossFit 151 – CrossFit Weightlifting Snatch Complex #1 (6×1 @ 70%) A set of the Snatch Complex consists of: 1- snatch (power or squat) 1- hang […]
06/14/2015

6/15/2015

CrossFit 151 – CrossFit Front Squat (2RM) Metcon (No Measure) E2MOM – 4 Sets: 1 – Front Squat @ 2RM Weight Metcon (Time) 3 Rounds: 25 […]