Workout of the Day (WOD)

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 […]
03/17/2014

3-18-14 WOD

March 18th – Tuesday SWOD 1) Rope Climb skill work (10 min) 2) 10 minute row for distance WOD 4 rounds 7 Hang Clean (135/95) 7 […]
03/16/2014

3-17-14 WOD

March 17th – St Patty’s Day SWOD Back Squat 5×8 @ 60-70% WOD 3 Rounds 17 Wall balls (20/14) 17 box jumps (24/20) 17 burpees Cashout […]
03/16/2014

3-14-14 WOD

March 14 – Friday “Roy” 5 rounds 15 deadlift (225/135) 20 Boxjumps (24/20) 25 pullups
03/12/2014

3-13-14 WOD

Thursday, March 13 SWOD Press 5×3 @80% Superset with 5 strict pull-ups WOD 8 min AMRAP 5 KB Push Press (53/35) 16 Ball Slams (30/20) Cashout Find […]
12/14/2014

12/15/2014

Main – CrossFit Weightlifting Back Squat (5×5 @ 75%) Jerk Spring (BS Weight) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=412 Metcon Metcon (Time) Uphill Chipper 10 Chest to Bar 20 KB Snatch […]
12/12/2014

12/13/14

Main – CrossFit Weightlifting Metcon (Weight) EMOM 5 Min 2 Power Snatch @ 70% rest 1 min and build to 85-90% Metcon (4 Rounds for weight) […]
12/11/2014

12/12/2014

Main – CrossFit Weightlifting Back Squat (3-6 x 1 @ 91%) Metcon Metcon (Time) For Time 1-10 Toes To Bar (Mod Knees AHAP) 10 – 1 […]
12/10/2014

12/11/2014

Main – CrossFit Metcon 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Rounds) EMOM 10 min 20 Double Unders (Mod 30 singles) 3 Deadlifts […]