Workout of the Day (WOD)

01/05/2014

1.6.14 WOD

Monday JAN 6 SWOD EMOM 8 min Clean & Jerk + Jerk @70-75% WOD 5 rounds: Rest after each round equal to round time 10 Pullups […]
01/04/2014

CrossFitter Tips

Tips for CrossFitters – While reading Boxlife Magazine I came across an article “12 Tips For A New CrossFitter”.  The article applies to more than just […]
01/02/2014

1.3.14 WOD

SWOD Jerk+Jerk (From Floor) 8 sets building to 80% WOD Barbara 5 Rounds for time (time each round) -20 Pullups -30 Pushups -40 Situps -50 Squats […]
01/02/2014

1.2.14 WOD

Thursday JAN 2 SWOD EMOM 10 min 2 Snatch @70-75% WOD 4 Rounds *against 3 minute clock 500 m row ME Double Unders **Rest 2-3 minutes […]
01/02/2014

12.31.13 WOD

Tuesday Dec 31 (5:15,6:15,noon) SWOD 3×10 barbell curls in squat rack WOD Happy New Year 3 rounds (135/95 bar) 10 Cleans 9 Burpees 8 Power Snatches […]
10/27/2014

10/28/2014

Main – CrossFit Weightlifting Strict Press (4×5@60-70%) aka Shoulder Press Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 12 Wallball (20/14) 10 Deadlift (185/125) […]
10/26/2014

10/27/2014

Main – CrossFit Weightlifting 2C+1J (50-60%) 2 Cleans + 1 JerkDeloading. Mind the percentages. Weightlifting Metcon (Time) 15-12-9 Overhead Squats @ ~50% of 1RM Burpees Sit […]
10/24/2014

Partner Wod

Main – CrossFit Bring long socks!! Metcon (Time) 100 Wall Balls over the rig 80 Calorie Row 60 KB Swings (RX = 53/35) 40 Toes 2 […]
10/23/2014

10/24/2014

Main – CrossFit Weightlifting Catch up on any 1RM attempts you missed during the week. Enter them as additional work. Metcon Fran (Time) 21-15-9 Thrusters, 95# […]