Workout of the Day (WOD)

12/10/2013

12.11.13 WOD

Wednesday Dec 11 SWOD Turkish Getup Skill work …then… KB clean skill work WOD In any order -Complete 3000 total pounds Ground to overhead (for example […]
12/09/2013

12.10.13 WOD

Tuesday Dec 10 SWOD Back Squat 1×3 50% 1×3 75% 1×2 95% 1×5 75% 1×5 50% WOD 10 x 250m Row sprints Rest double time the […]
12/08/2013

12.9.13 WOD

Monday Dec 9 SWOD Snatch 5×2 @90-95% Then EMOM 5 2 Snatch balance (AHAP) WOD Chipper 50 KBS (53/35) 1 mile Run or Row* (*depending on […]
12/05/2013

12.6.13 WOD

Friday Dec 6 SWOD Animal Farm -100 ft bear crawl -100 ft crab walk -100 ft Handstand walk (3×30 s wall holds) WOD “McGhee” AMRAP 30 […]
12/04/2013

12.5.13 WOD

Thursday Dec 5 SWOD Strict Press 3×3 @85-90% Then Jerk 3×2 @ 90% CJ Max WOD 10-9-8—3-2-1 Front Squat (155/115)(135/95)(95/65) Strict Pullups (scale to bands if […]
10/13/2014

10/14/2014

Main – CrossFit Weightlifting Snatch Grip Deadlift (5×3@90-110% of Snatch) Metcon Metcon (Time) 5 Rounds for Time 12 Push Jerks 12 SDLHP (95/65) (RX+ 115/75) Optional […]
10/12/2014

10/13/2014

Main – CrossFit Weightlifting Metcon (2 Rounds for weight) Clean and Jerk Starting at 60% 1 Rep every 90 seconds, add 5% each rep until you […]
10/10/2014

10/11/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 8 Bear Complex movement. Metcon Metcon (Time) 12/6, 10/5, 8/4, 6/3, 4/2, 2,1 Deadlift (275/165) (RX+ 315/205) Rope Climb […]
10/09/2014

10/10/14

Main – CrossFit Weightlifting Metcon (Weight) EMOM 8 min Snatch High Pull + Hang Snatch + Snatch Balance Metcon Walsh (Time) 4 rounds for time of: […]