Workout of the Day (WOD)

10/30/2013

10.31.13 WOD

Thursday, Oct. 31 SWOD Rope climb skill work WoD 1-10 Wall walks 10-1 Burpees Cash out 3×10 Partner leg Toss (3-direction)      
10/30/2013

10.30.13 WOD

Wednesday OCT 30 SWOD Clean 1×5 @ 40%, 1×5 @50%, 1×5 @ 60% WOD 3 rounds for time 400 m row 15 Push Press (155/115)(135/95)(95/65) 15 […]
10/30/2013

10.29.13 WOD

Tuesday OCT 29 SWOD Strict Press 1×5 @ 40%, 1×5 @50%, 1×5 @ 60% WOD 4 rounds for time 20 x 20” barbell Box step ups […]
10/28/2013

10.28.13

Monday OCT 28 SWOD Snatch 1×5 @ 40%, 1×5 @50%, 1×5 @ 60% Then Snatch Balance 3×5 @60% WOD Open workout 13.4 7 minute AMRAP 3-6-9——— […]
10/28/2013

10.25.13 WOD

Friday October 25 SWOD Back Squat 1×5 @75%, 1×3 @ 85%, 1×1+ @ 95% WOD ‘DT’ Five Rounds (155/135)(135/95)(95/65) 12 Dead Lifts 9 Hang Power Cleans […]
09/18/2014

09/19/2014

Main – CrossFit Weightlifting Push Jerk (1×2@60, 1×2@70, 2×2@80) Metcon Metcon (Time) “300” 25 Pullups 50 Deadlifts (135/95) 50 Pushups 50 Box Jumps (24/20) 50 Floor […]
09/17/2014

9/18/2014

Main – CrossFit Weightlifting 1PS+2OHS (EMOM 8min, 1 Rep) 1 Power Snatch + 2 Overhead Squat Metcon Metcon (Distance) In 20 Minutes Row for Distance Squat […]
09/16/2014

09/17/2014

Main – CrossFit Weightlifting Deadlift (1×4@50, 1×3@60,1×3@65, 1×3@70, 1×2@80) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) Rest 5 minutes, […]
09/15/2014

09/16/2014

Main – CrossFit Weightlifting Clean and Jerk (2×2@60, 2×2@70, 2×2@80) Metcon Metcon (Time) 5 Rounds 12 HSPU 24 abmat 48 Double Unders Optional Accessory Work Strict […]