Workout of the Day (WOD)

01/21/2013

1-21-13 WOD (Workout of the Day)

Monday, 1/21/13 SWOD 5×5 hang cleans (build heavy) EMOM 5 min Every 30 sec 1 hang clean + 1 power clean + 1 jerk WOD 4 […]
01/19/2013

1-19-13 WOD (Workout of the Day)

Saturday, 1/19/13 Partner/Team WOD Join us on Saturdays for a partner/team WOD  
01/17/2013

1-18-13 WOD (Workout of the Day)

Friday, 1-18-13 Skills Double Unders WOD ‘Angie’
01/16/2013

1-17-13 WOD (Workout of the day)

Thursday, 1/17/13 SWOD Alt CrossFit Total 5x Deadlift 5x Front Squat 5x Bench Press (Total weight moved in all 15 reps) WOD Chipper for Time 55x […]
01/15/2013

1-16-13 WOD Workout of the Day

Wednesday, 1/16/13 SWOD Handstand Holds Push Press WOD (for time) 1000m Row 10x Wall Walks 800m Row 8x Wall Walks 600m Row 6x Wall Walks Cash […]
12/21/2013

12.18.13 WOD

Wed Dec 18 SWOD Press 5×1 @100% …then… EMOM 6 Push Press + 2 Power Jerks @70% Jerk max WOD (WMG) AMRAP 15 1 Round of […]
12/21/2013

12.17.13 WOD

Tuesday Dec 17 SWOD Find 1RM Bench press Find Max box jump WOD 5 rounds 32 Double Unders (x2 Singles) 16 HSPU (RX)/(w/abmats)(boxes) 8 OHS (165/115)(135/95)(95/65)
12/16/2013

12.16.13 WOD

Monday Dec 16th SWOD C&J 5-3-3-2-2-2-1-1-1 working to 1RM WoD Deadlift 5-3-3-2-2-2-1-1-1 working to 1RM …then… 3×15 Med balls cleans
12/12/2013

12.12.13

Thursday Dec 12 SWOD EMOM 7 2 Push Press + 2 Jerks (AHAP) WOD Tabata (20/10) -Wallball shot -Double Under -Sumo DL High Pull (115/75) -Box […]