Workout of the Day (WOD)

06/22/2014

6-20-14 WOD

Friday 6/20/14 Strength Squat Cycle – Front find 1RM WOD “Nicole” 20 Minute AMRAP of: 400M Run M.E. Pull ups *Score is total # of pull […]
06/22/2014

6-19-14

Thursday 6/19/14 Open Gym – Skills & Mobility Mobility Spend 10 minutes working leg and hip mobility Mobility Spend 10 minutes working Shoulder mobility
06/18/2014

6-18-14 WOD

Wednesday 6/18/14 Strength Deadlift 5 x 5 AHAP *No drops from the top, lift the weight up & set it down WOD 2 Minutes of G2OH […]
06/17/2014

6-17-14 WOD

Tuesday 6/17/14 Strength Squat Cycle – Back find 1RM Wind Capacity 3 sets of 6 Minute AMBAPs of: 800M Run *with remaining time M.E. Burpee onto […]
06/16/2014

6-16-14 WOD

Monday 6/16/14 Strength 8 min EMOM – squat cleans WOD 3 Rnds for time: 50 Double Unders 15x Toes 2 Bar 15x HSPU (Rest 2 min)
03/19/2015

3/20/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.4 to be […]
03/18/2015

3/19/15

Main – CrossFit Weightlifting Strict Press (1×5@75, 1×4@85, 4×3@90) aka Shoulder Press Metcon Metcon (Time) 4 Rounds 5 DL (225/135) 10 Pullups 15 KB Swings 53/35 […]
03/15/2015

3/16/15

Main – CrossFit Weightlifting Back Squat (5×5 @ 75%) Metcon (AMRAP – Reps) Tabata Back Squat 135/95 8 Rounds, 20 sec on 10 off Try to […]
03/12/2015

3/13/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.3 to be […]