Workout of the Day (WOD)

04/14/2013

4-15-13 WOD

Monday, 4-15-13 SWOD 15 min OHS find 1 RM/ Skill Work WOD 5 RDS For Time 800m Row Sprint 18 HRPU 28 Abmats Required 2 min […]
04/11/2013

4-12-13 WOD

Friday, 4-12-13 WOD “Fight Gone Bad” 5 Rounds, rotate each minute, rest 1 minute between rounds Wall balls SDHP (75/55) Box Jumps Push Press (75/55) Calorie […]
04/10/2013

4-11-13 WOD

Thursday, 4-11-12 SWOD “Lynne” Five rounds for max reps of: Body weight bench press Pull ups WOD 300 Abmats every two minutes 15 supermans
04/09/2013

4-10-13 WOD

Wednesday, 4-10-13 SWOD Mobility/Double Unders WOD 8 Rounds 8 Power Clean into Front Squat (135/85) 12 Side Hops
04/08/2013

4-9-13 WOD

Tuesday, 4-9-13 SWOD 2,4,6,8,6,4,2 Thruster 135/95 4 Rounds ME Hand Stand Hold WOD 6 Rounds 10 Clapping Push Ups 50 Rope Slams 10 Deadlifts 185/125
03/06/2014

3-6-14 WOD

March 6 – Thursday CF Open Skill Day -Double Unders -Toes to Bar -squatting efficiency -Mobility
03/05/2014

3-5-14 WOD

March 5 – Wednesday SWoD EMOM 6 min Snatch->Hang Snatch x2 @ 70% Then EMOM 4 Snatch Balance -> 2 OHS WoD 7 min AMRAP 1 […]
03/04/2014

3-4-14 WOD

March 4 – Tuesday SWOD 6 sets of max effort STRICT pull-ups *If you cannot do 5 strict for a set, use bands WOD 6 Rounds […]
03/03/2014

3-3-14 WOD

Mar 3 SWOD EMOM 10 Min KB swings with increasing weights WOD 5-10-15-20-15-10-5 Barbell Thrusters HRPU