Workout of the Day (WOD)

01/20/2014

1-21-14 WOD

Tuesday JAN 21 SWOD Skill work Kipping pullup / muscle up WOD AMREP 90 seconds on 30 seconds rest 5 Burpees Max effort alt Lunges w/plate […]
01/20/2014

1-20-14 WOD

Monday JAN 20 SWOD Snatch EMOM 8 2 Snatch + 2 Snatch Balance 75-80% WoD “It only gets better” *each round add 1 rep to each […]
01/19/2014

1-20-14 WOD

Monday JAN 20 SWOD Snatch EMOM 8 2 Snatch + 2 Snatch Balance 75-80% WoD “It only gets better” *each round add 1 rep to each […]
01/16/2014

1-17-14 WOD

Friday JAN 17 SWOD Muscle Up Progression/Skill work 15 minutes WOD Member’s Choice Cindy (20 min AMRAP) or Chelsea (EMOM 30) 5 Pullups 10 Pushups 15 […]
01/14/2014

1-15-14 WOD

Wednesday JAN 15 SWOD EMOM 8 2 Strict Press + 2 Push Press @ 85-95% Strict 1RM WoD Double Unders (750 rx+)(500 RX)(1000 singles MOD) EMOM […]
11/05/2014

11/6/14

Main – CrossFit Weightlifting Strict Press (Find 1RM) aka Shoulder PressDo this if you missed Strict Press max in the last two weeks. Strict Press (1×3@60%, […]
11/04/2014

11/5/14

Main – CrossFit Weightlifting Snatch (Find 1RM) Metcon (Weight) 8 EMOM Snatch grip DL +High Pull + Full Snatch + OHS 0-2 min 60%; 3-5 min […]
11/03/2014

11/04/14

Main – CrossFit Weightlifting Back Squat (Find 1RM) Front Rack Bulgarian Split Squat (4×5 AHAP each leg) Foot on a bench or box.If not finding 1RM […]
11/02/2014

11/3/14

Main – CrossFit Weightlifting Clean and Jerk (Find 1RM) Metcon (Weight) EMOM 9 Min 0-3 min 70% Full Clean + Power Clean + Full hang Clean […]