Workout of the Day (WOD)

11/04/2013

11.5.13 WOD

Tuesday, Nov 5 SWOD Deadlift 5×5 working to 75% WOD 20 min AMRAP 5 HSPU 10 FS (155/115)(135/95)(95/65) 15 Pullups
11/04/2013

11.4.13 WOD

Monday Nov 4th SWOD Find 1RM Clean and Jerk WOD 4 Rounds 500m Row 400m Run 30 Lunges 20 air squats
11/04/2013

Programming Notes

Programming News: Olympic Lifting Focus Olympic lifts are one of the most complex movements within the CrossFit realm thus requiring a strong focus on form. The […]
11/03/2013

Coaches Spotlight – Ryan DeSotel

COACHES SPOTLIGHT Name:  Ryan Douglas DeSotel Years as a CrossFit Coach:  8 months, (CFL1, CFOly) Favorite CrossFit movement:  Snatch…..Duh Favorite song to WOD to:  “Bandz a make […]
10/31/2013

11.1.13 WOD

Friday, Nov 1 SWOD Back Squat 1×5 @ 40%, 1×5 @50%, 1×5 @ 60% WoD Open 11.1 workout 10 min AMRAP 30 DU 15 PSnatch (75/55) […]
07/16/2014

7/17/14

7/17/14 Gymnastics Metcon (No Measure) 3×8 Ring Dips 3×8 Strict Pull-Ups Metcon Metcon (Time) 4 Rounds (135/95) 5 Hang Cleans 10 Front Rack Lunges 5 Push […]
07/15/2014

7/16/14

7/16/14 Speed Work Metcon (No Measure) 2 x 200m Run 4 x 100m Sprint 2 – Shuttle Sprints (10/20/30/40) Metcon Metcon (Time) 5 Rounds For Time […]
07/14/2014

7/15/14

7/15/14 Skill Work Snatch (Snatch Work (20 Minutes)) Metcon Metcon (Time) Sprint WOD 44 Pull-ups 11 G2OH (185/115) RX+ 60 Pull-ups 11 G2OH (225/135) Cash-Out Ab-Mat […]
07/13/2014

7/14/14

7/14/14 Weightlifting Overhead Squat (8 Min Emom 3 OHS *start from grnd) Metcon Metcon (Time) Row 1000m then 4 Rds of 15 TTB 15 Wall Balls […]