Workout of the Day (WOD)

05/05/2013

5-6-13 WOD

Monday, 5-6-13 SWOD 3- 100 yard D&B sled pulls (Weight tbd) WOD Randy 75 Snatches (75/55)
05/02/2013

5-3-13 WOD

Friday, 5-3-13 151 WOD 100 Burpees Over Box Jumps=150 (Box jumps to full hip extension, no tap and go.) 1 Rope Climb= 1
05/01/2013

5-2-13 WOD

Thursday, 5-2-13 SWOD 8 sets Back Squat 12@50%, 10@65%, 8@75%, 6@85%, 3@90%, 1@ 95%, 1@100% (NEW PR or 1RM) WOD 6 Rounds 15 Cal Row 15 […]
04/30/2013

5-1-13 WOD

Wednesday, 5-1-13 SWOD 10 Min Find 1RM Power Clean 5 min EMOM every 40 sec 3 Hang Clean, 1 Squat Clean at 75% 1RM WOD 100KB […]
04/29/2013

4-30-13 WOD

Tuesday, 4-30-13 SWOD 1 Mile Run WOD 10 Min Amrap 30 Burpees 10 T2B 10 C2B pull-ups
03/24/2014

3-24-14 WOD

March 24 – Monday SWOD Weighted good mornings (light) 4×8 Superset with 8 weighted step-ups (same weight as GMs) WoD 15 min AMRAP 5 C2B 5 […]
03/24/2014

3-21-14 WOD

March 21 – Friday Open 14.4 Or Crossfit Total II Clean – Bench Press – Overhead Squat *rest to full recovery 2k row
03/19/2014

3-20-14 WOD

March 20 – Thursday SWOD EMOM 12 Even -> Clean and Jerk AHAP Odd -> 15 jumping jacks WOD 10min AMRAP 30 burpees 10 TTB 10 […]
03/18/2014

3-19-14 WOD

March 19th – Wednesday SWOD Find today’s 1 rep Snatch max in 10 minutes Then EMOM 6 Snatch+Snatch Balance at 75% of today’s max WOD 21-15-9 […]