Workout of the Day (WOD)

11/26/2013

11.27.13 WOD

Wednesday Nov 27 SWOD Snatch (3 position, 3 sets) 3×3 @80% (High Hang + Low Hang + Full) WOD 50 KBS (53/35) 100 WB (20/14) 50 […]
11/26/2013

11.26.13 WOD

Tuesday Nov 26 SWOD 5×2(Press+PushPress+Jerk) 80% of Press 1RM WOD 3 Rounds 10 OHS (185/135)(135/95)(95/65) 250m row (sprint) Full Recover between Rounds …then… 40 reps wall […]
11/24/2013

11.25.13 WOD

Monday Nov 25 SWOD EMOM 5 min Cleans (1 High Hang + 1 Low Hang) 70% Then rest 1 minute (load to 85%) EMOM 5 min […]
11/21/2013

11.22.13 WOD

Friday Nov 22nd Benchmark/Hero WOD Partner “Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
11/20/2013

11.21.13 WOD

Thursday Nov 21 SWOD Deadlift 4×7 (moderate weight) WOD **With a Partner** Chipper 60 Ring Dips 120 Alt Kb Push Press 180 abmat Cash out 50 […]
10/03/2014

Pamela Jo

Main – CrossFit Metcon Metcon (Time) 5858# total of G2OH43 snatches at 135; 32 C&J @ 185, etc Metcon (AMRAP – Rounds and Reps) 20min amrap […]
10/02/2014

10/03/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min 2 Snatch High Pulls + 1 Snatch 70-85% Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand […]
10/01/2014

10/02/2014

Main – CrossFit Metcon Metcon (Time) 1.5 Mile run1)Exit the back parking lot and turn left (south) onto 44th 2) Turn Left (east) onto 8th Ave […]
09/30/2014

09/30/2014

Main – CrossFit Weightlifting Metcon (Weight) E2MOM 12 minutes 1 Clean + 1 Hang Clean + 2 Jerks 65-80% Metcon Metcon (Time) 7 Rounds 7 Push […]