Workout of the Day (WOD)

05/03/2014

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05/02/2014

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05/01/2014

5-2-14 WOD

Friday 5/2/14 Strength Squat Cycle – Back %’s same as Monday 10 Min. Warm up with Snatch Progressions “Isabel” 30x Snatch* for time #135/95 * Power […]
05/01/2014

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04/30/2014

5-1-14 WOD

Thursday 5/1/14 Strength 7 Minute to build a heavy 3RM of: OHS Followed by: 12 Minute EMOM of: 4 Mins of: 5x Press @75% 4 Mins […]
01/22/2015

1/23/15

Main – CrossFit Weightlifting Hang Snatch (Build to 1RM HANG FULL Snatch) Metcon Rockin’ Randy (Time) 75 Power Snatch (75/55) E2MOM 5 BurpeesGoal 10-12 min
01/21/2015

1/22/15

Main – CrossFit Weightlifting Back Squat (6×1 @94%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP (from 8/27/14) 10 Thursters (65/55) (RX + 95/65) […]
01/20/2015

1/21/15

Main – CrossFit Skill Work 15-20 minutes for Gymnastics Skill open gym. Focus on Toes To Bar or Muscle Ups in preparation for the open. Metcon […]
01/19/2015

1/20/15

Main – CrossFit Weightlifting Strict Press (4×5@80%) aka Shoulder Press Metcon Metcon (3 Rounds for reps) Inverse Tabata (.com WoD) 10 seconds on, 20 seconds rest […]