Workout of the Day (WOD)

07/01/2014

6-27-14 WOD

Friday 6/27/14 SWOD Find OHS (15-20 min) WOD “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-ups
06/26/2014

6-26-14 WOD

Thursday 6/26/14 Gymnastic Movements (20 Minutes) Skin the cat, L Sits, etc WOD 12 Min AMRAP 3x C&J (155/115) 30 Double Unders
06/25/2014

6-25-14

Wednesday 6/25 SWOD EMOM 10 Snatch – increase weight each min WOD 15 min AMRAP 2 rope climbs 20 wallball (20/14) 200m run
06/25/2014

6-24-14 WOD

Tuesday 6/24 SWOD Back Squat 1×10 @55%, 1×8 @ 60%, 1×8@65%, 1×5@70% Strict Press 3×8 @65% WOD 21-15-9 Box Jumps (24/20) Kb Swing (53/35) SDHP (75/55)
06/22/2014

6-23-14 WOD

Monday SWOD Hang Power Snatch (5×2) @ 60% Hang Power Clean + Jerk (5×2) @ 60% WOD 5 Rnds for time 4 Push Press (135/95) from […]
03/24/2015

3/25/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 10 min 3 Press + 2 Push Press + 1 JerkChoose a weight that is challenging for the Press, […]
03/23/2015

3/24/15

Main – CrossFit Weightlifting Overhead Squat (In 20 minutes, find today’s 1RM) Metcon Metcon (Time) 21-15-9 OHS @ 50% of today’s 1RM Pullups Burpees to 6″ […]
03/22/2015

3/23/15

Main – CrossFit Weightlifting Deadlift (5×5 @ 75% w/eccentric) Metcon Metcon (Time) 3 Rounds 50 cal row 50 D/U 50 Walking Lunges
03/20/2015

Up and Down the River Ryan

Main – CrossFit Metcon (Time) 3 Rope climbs 5 Snatch (85% of your 1 RM) 10 Pull ups 20 Burpee box jumps 40 Russian swings (53/35) […]