Workout of the Day (WOD)

01/28/2014

1-28-14 WOD

JAN 28 SWOD Snatch 3×2 @80% 2×1 @90% 1×1 @95% WOD 18 minute AMRAP 15 Pullups 30 Pushups 45 Situps 20-15-10-5 yard shuttle run
01/28/2014

1-27-14 WOD

JAN 27 SWOD EMOM 12 Odd minute: 1 Full Clean + 1 Jerk Even minute: 2 Snatch Grip dead lift **aim for 60% of traditional Deadlift […]
01/23/2014

1-24-14 WOD

Friday Jan 24 SWOD EMOM 6 Full Clean+3 Front Squat @ 85% Clean max WoD Open 12.3 AMRAP 18min 15 Box jump (24/20) 12 Push Press […]
01/22/2014

1-23-14 WOD

Thursday Jan 23 SWOD 4×5 Strict Press (from ground) 75-85% Superset with 3 weighted pullups (AHAP) WoD Tabata (40 on 20 off) -Row (cal) -Burpee over […]
01/21/2014

1-22-14 WOD

Wed Jan 22 WoD 12-9-6-3 Snatch (Full or Power) 135/95 Double Unders 48-36-24-12 SWOD EMOM 8 Clean+Power Clean+Jerk 80%
11/10/2014

Veterans Day

Main – CrossFit Weightlifting Snatch DL + Hang Snatch (EMOM 8 min @ 75%) Snatch Grip Dead lift + Hang Full Snatch Metcon Three Wise Men […]
11/09/2014

11/10/14

Main – CrossFit Skill Work Warmup / Skill work / Gymnastics / Mobility Metcon Metcon (AMRAP – Rounds) As a Class 30 min AMRAP 25 yard […]
11/07/2014

11/08/2014

Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 Min 10 Power Snatch (115/85) 50 Double Unders Rest 3 Minutes Metcon (AMRAP – […]
11/06/2014

11/7/14

Main – CrossFit Weightlifting Deadlift (Find 1RM) Deadlift (1×5@50% 1×4@60 1×4@70 1×3@80 2×1@90%) Metcon Metcon (AMRAP – Rounds) Crossfit.com “141023” With a continuously running clock complete […]