Workout of the Day (WOD)

07/31/2014

8/1/2014

Main – CrossFit Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon After a 5 Minute Rest Isabel (Time) For Time: 30 […]
07/30/2014

7/31/14

Main – CrossFit Push Press (15 min to find 1RM) Metcon (Time) For Time: 1000m row …then 3 Rounds for Time… 10 Push Press (95/65) 15 […]
07/28/2014

7/29/14

Snatch Complex #1 (Complete 7 sets in 15 minutes. Score top weight) A set of the Snatch Complex consists of: 1- snatch (power or squat) 1- […]
07/27/2014

7/28/14

Zots Press (5 sets to find 3RM) Metcon (Time) 5 Rounds for Time 7 Hang Cleans 135/85 11 Hand Stand Push-ups 200m run Box Jumps (Find […]
07/24/2014

7/25/14

Main – CrossFit Games week day 5 Back Squat (2×10@60%, 2×8@70%, 1×6@80%) Metcon (Time) “Naughty Nancy (2013)” 4 Rounds 2 Laps around the Building 25 Overhead […]
04/19/2015

4/20/15

CrossFit 151 – CrossFit Weightlifting Back Squat (8 RM (18 Minutes)) Metcon (Weight) 6 Min EMOM 8 Weighted Step-Ups (Right) 8 Weighted Step-Ups (Left) *20 inch […]
04/17/2015

The 151 Relays

CrossFit 151 – CrossFit Metcon (Time) Partner WoD (Duh) Each person will go through the whole round then tag their partner. Alternating rounds. 5 Rounds EACH: […]
04/16/2015

4/17/15

CrossFit 151 – CrossFit Weightlifting Push Press (7 RM (15 Minute)) Metcon (Weight) EMOM 3 Sets 1 Rope Climb 20 Sec bottom Ring dip hold 10 […]
04/15/2015

4/16/15

CrossFit 151 – CrossFit Gymnastics Metcon (No Measure) EMOM Ping Pong (4 Sets) 20 Sec HandStand Hold 30 Sec Hollow Hold Metcon Metcon (Time) 800m Run […]