Workout of the Day (WOD)

11/04/2013

11.5.13 WOD

Tuesday, Nov 5 SWOD Deadlift 5×5 working to 75% WOD 20 min AMRAP 5 HSPU 10 FS (155/115)(135/95)(95/65) 15 Pullups
11/04/2013

11.4.13 WOD

Monday Nov 4th SWOD Find 1RM Clean and Jerk WOD 4 Rounds 500m Row 400m Run 30 Lunges 20 air squats
11/04/2013

Programming Notes

Programming News: Olympic Lifting Focus Olympic lifts are one of the most complex movements within the CrossFit realm thus requiring a strong focus on form. The […]
11/03/2013

Coaches Spotlight – Ryan DeSotel

COACHES SPOTLIGHT Name:  Ryan Douglas DeSotel Years as a CrossFit Coach:  8 months, (CFL1, CFOly) Favorite CrossFit movement:  Snatch…..Duh Favorite song to WOD to:  “Bandz a make […]
10/31/2013

11.1.13 WOD

Friday, Nov 1 SWOD Back Squat 1×5 @ 40%, 1×5 @50%, 1×5 @ 60% WoD Open 11.1 workout 10 min AMRAP 30 DU 15 PSnatch (75/55) […]
09/23/2014

09/24/2014

Main – CrossFit Weightlifting Push Press (1×4@60, 1×3@75, 2×2@90) Metcon Metcon (5 Rounds for time) 5x500m Row 1:1 Work/rest ratioKeep track of each round time. Metcon […]
09/22/2014

09/23/2014

Main – CrossFit Weightlifting Turkish Get Up (2×4 each arm) Gymnastics Handstand Walk (10 min skill work, record max distance attempt) Metcon Tabata Something Else (AMRAP […]
09/21/2014

9/22/2014

Main – CrossFit Weightlifting 2C+1J (2×1@70, 2×1@80%, 2×1@90) 2 Cleans + 1 Jerk Metcon Metcon (Time) 5 rounds 20 Tire hits (10 each side) 100m prowler […]
09/19/2014

09/20/2014

Main – CrossFit Weightlifting Front Squat (Find 3RM) Metcon Metcon (Time) As a 4 person Team Complete 10,000# cumulative G2OH 500 Double Unders 1 mile run […]