Workout of the Day (WOD)

04/28/2014

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04/24/2014

4.25.14 WOD

Friday 4/25/14 Mobility Spend 15 min working hip and shoulder mobility METCON “Annie’s Twisted Ladder” 50-40-30-20-10-20–30-40-50 Double Unders Abmat sit ups E3MOM 1x rope climb
04/23/2014

4.24.14 WOD

Thursday 4/24/14 Strength Squat Cycle: Front at %’s (Same Rep & % Scheme as Monday) 5 min rest 7 attempts to build to a heavy 1 […]
04/22/2014

4.23.14 WOD

Wednesday 4/23/14 Mobility Spend 10 minutes working shoulder and spine mobility Strength 5×5 Press 70% 9×1 Push Jerk (try & increase weight each set) METCON: 15x […]
04/21/2014

4.22.14 WOD

Tuesday 4/22/14 Wind Capacity 8 x 100m sprints (30 sec rest) METCON: 15 minute AMRAP of: 20x Reverse lunge Alt. (45/35) 15x HRPU 10x Thruster (45/35) […]
01/13/2015

1/14/2015

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 Minutes 2 Position Clean (Floor + Hang@knee) 75-85% Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP […]
01/12/2015

1/13/15

Main – CrossFit Weightlifting Back Squat (5×5 @83%) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Optional Accessory Work Muscle-Up Progression, Butterfly/Kipping Pullups […]
01/11/2015

1/12/15

Main – CrossFit Metcon Metcon (AMRAP – Rounds) EMOM 7 Min 5 C2B 5 Burpees w/bar tap (RX+ 7&7)If you do not finish a round in […]
01/09/2015

1/10/15

Main – CrossFit Metcon Optional Accessory Work Back Squat (3-6×1 @93%)