Workout of the Day (WOD)

12/03/2013

12.4.13 WOD

Wednesday Dec 4 SWOD Death by Wall Ball x3, 10 min cap WOD 10 minute Row (cal) 10 minute Double Under (reps) Rest 3 minutes ..then… […]
12/02/2013

12.3.13 WOD

Tuesday Dec 3 SWOD EMOM 8 min Snatch Complex @ 85-90% (High Hang + Low Hang + Balance) WOD “Members Choice” **Samurai** 15-12-9-6-3 Thrusters (115/85)(105/75)(95/65) Muscle […]
12/02/2013

12.2.13 WOD

Monday Dec 2 SWOD Clean and Jerk 4×3 (1.1.1) @ 85-90% WOD 20 Min AMRAP 800m row 15 ring Dips (If rowers are full do burpees […]
11/28/2013

11.29.13 WOD

Friday Nov 29 (Limited Classes) 8, Noon, 4:30 SWOD Front Squat 5×2 @ 90% of Clean max WOD Filthy Fifty For time: 50 Box Jumps, 24/20 […]
11/27/2013

11.28.13 WOD

Thursday Nov 28 Happy Thanksgiving SWOD Max Effort Turkey eating WOD 2 Rounds Leftovers Football
10/08/2014

10/09/2014

Main – CrossFit Weightlifting 2C+1J (2×1@80, 2×1@85, 1×1@90) 2 Cleans + 1 Jerk Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Jerks (135/95) […]
10/07/2014

10/08/2014

Main – CrossFit Weightlifting Snatch (1×2@60, 1×2@70%, 1×2@80%,1×2@85%, 1×1@ 90%, 1×2@80) Metcon Metcon (Time) For Time 200 Alt Lunges RX+ Hold Plate OH (25/15) Optional Accessory […]
10/06/2014

10/07/2014

Main – CrossFit Metcon Set up for both WoDs at the start. Push it like your favorite games athlete….(Is that Jason Khalipa?) Metcon (Time) Triple “2” […]
10/05/2014

10/06/2014

Main – CrossFit Skill Work Double-Unders Metcon Metcon (Weight) 6 minutes to find max weight for 1 complex of: Deadlift+Power Clean+Front Squat+Jerk *Do not drop the […]