Workout of the Day (WOD)

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 […]
07/10/2014

7/11/14

  Weightlifting Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups Metcon Nancy (Time) 5 Rounds for time of: 400m Run […]
04/08/2015

4/9/15

Main – CrossFit Weightlifting Metcon (No Measure) Circuit EMOM 3 Sets A1: 7 Strict Pushups A2: 20 Sec Hollow Hold A3: 20 Sec Plank Hold Metcon […]
04/07/2015

4/8/15

Main – CrossFit Weightlifting Metcon (Weight) Press Behind the Neck 6 RM (15 Minutes) Metcon (No Measure) E2MOM 3 Sets 8 Ring Rows Metcon Metcon (AMRAP […]
04/06/2015

4/7/15

Main – CrossFit Speed Work Metcon (Time) For Time 300 Single Unders or 200 DU Gymnastics Metcon (No Measure) Ping Pong 3 Sets 15 Hollow Rocks […]
04/05/2015

4/6/15

Main – CrossFit Weightlifting Paused Front Squat (Find 6RM, 2 sec pause @ bottom) Weightlifting Weighted Step-ups (8 Reps EMOM 6 min, : Odd Left Leg, […]