Workout of the Day (WOD)

01/02/2014

12.27.13 WOD

Friday Dec 27 SWOD 3×10 OHS (AHAP) WOD “Nate” AMRAP 20 min 2 Muscle Ups (2 CTB + Dips) 4 HSPU 8 KB Swing (70/53)
01/02/2014

12.26.13 WOD

Thursday Dec 26 Class Times: 6:15,Noon,4:30 5:30 SWOD Snatch 5×5 @70% WOD 5 Rounds 3 Rope Climbs 15 Ring Dips 45 Air Squats
01/02/2014

12.24.13 WOD

Tuesday Dec 24 (limited classes) 5:15,6:15 & noon SWOD Behind the neck Jerk from Rack Find 1RM WOD 12 Days of Christmas – 1 Clean (95/135) […]
01/02/2014

12.23.13 WOD

Monday Dec 23 SWOD Back Squat 10×10 working 50-70% WOD 1 mile run/*row ..then… 4 rounds 10 Push Press (155/105)(135/95)(115/75) 10 KB Snatch (53/35) …then… 100 […]
12/21/2013

12.20.13 WOD

Friday Dec 20 SWOD Snatch 5-3-2-1 working to 1RM WOD “Isabel” 30 P-Snatch (135/95) for time …then if desired…. “Headcase Helen” 3 rounds 400m run/*(row due […]
10/22/2014

10/23/2014

Main – CrossFit Metcon Deadlift (Find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 3 Power Cleans / 3 Burpee Box Jumps 6 […]
10/21/2014

10/22/2014

Main – CrossFit Weightlifting Clean and Jerk (1RM) Metcon Metcon (Time) For Time 1000m row 30 Back Squats (225/155) **From Rack or boxes** Optional Accessory Work […]
10/20/2014

10/21/2014

Main – CrossFit Weightlifting Snatch (Find 1RM) Metcon Metcon (Time) For Time 200 Double Unders 100 abmats situps 50 KB Swings (53/35) RX+ (70/53) 25 HSPU […]
10/19/2014

10/20/2014

Main – CrossFit Warm-up Back Squat (Find 1RM) Metcon Metcon (Time) 4 Rounds 10 Power Cleans (135/95) 20 Hand Release Pushups 30 Wallballs (20/14) Optional Accessory […]