Workout of the Day (WOD)

02/10/2014

2-11-14 WOD

Tuesday, Feb 11th SWOD 2K row. WOD 5 Rounds. 10 KB Swings 70/53. 10 Ring Dips. 20 Russian Twists 15/10
02/10/2014

2-10-14 WOD

Feb 10th Swod. 3×5 snatch balance. 95/55. 3×5 Hang snatch 95/55. 3×5 snatch. 115/85 WOD 50 Burpees into jumping pullup. (bar must be out of reach)
02/06/2014

2-7-14 WOD

Friday, Feb 7 13.1 17 min. Clock 40 burpees, 30 Snatch @ 75/45 30 burpees 30 Snatch @ 135/75 20 Burpees 30 Snatch @ 165/100 10 […]
02/05/2014

2-6-14 WOD

Thursday, Feb 6 Swod. Back Squat 5@50%x2 10@60%x3 WOD 45 seconds on 45 seconds off 4 Rounds Cal Row, Abmats, Pushups Cash Out. 30 Glute Ham […]
02/04/2014

2-5-14 WOD

Wednesday, Feb 5 Open Gym Format Come in and work on skills, Oly Movements or an Strength based program Use this day to attack your weaknesses
11/20/2014

11/21/14

Main – CrossFit Metcon Ozzy (Time) 7 Rounds for time of: 11 Deficit Handstand Pushups 1,000m Run
11/19/2014

11/20/14

Main – CrossFit Weightlifting Snatch (10@60%, 6@75%, 3@85-90%) Metcon Metcon (9 Rounds for reps) EMOM Static Holds Plank into Burpees Hold Plank 30 sec/ 30 sec […]
11/18/2014

11/19/14

Main – CrossFit Weightlifting Metcon (Weight) Clean & Jerk 8 Min EMOM @ 80% Odd Minute – Power x 3 Even Minute – Full x 3 […]
11/17/2014

11/18/14

Main – CrossFit Metcon Metcon (AMRAP – Rounds) Death by Wall Ball *2 Reps/min Metcon Metcon (AMRAP – Reps) Tabata-ish 8 Rounds of each movement 20 […]