Workout of the Day (WOD)

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 […]
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#
04/29/2015

4/30/15

CrossFit 151 – CrossFit Gymnastics Metcon (No Measure) EMOM 5 sets each 15 Ab Mat Situps 15 V-Ups Metcon Metcon (Time) 1 Mile Run 100 Air […]
04/28/2015

4/29/15

CrossFit 151 – CrossFit Weightlifting Pwr Clean + 3 Push Press + 1 Jerk Behind Neck (Work to Heavy Max) Metcon Metcon (AMRAP – Rounds and […]
04/27/2015

4/28/15

CrossFit 151 – CrossFit Metcon Metcon (Time) 30 Thrusters (115/75) Rest 3 Min 35 Thrusters (95/65) Rest 3 Min 40 Thrusters (75/55)
04/26/2015

4/27/15

CrossFit 151 – CrossFit Weightlifting Snatch + Hang Snatch + 3 OHS (Work to Heavy Max (20 Min)) Metcon Metcon (AMRAP – Reps) 10 Rnds @ […]