Workout of the Day (WOD)

10/24/2013

10.24.13 WOD

Thursday Oct 24 SWOD Kipping/butterfly Pullups WOD 5 Rounds ME for Reps 30 sec work, 30 sec rest -Wall ball -Strict Pullup -HSPU Cash out 3 […]
10/22/2013

10.21.13 WOD

Monday October 21st SWOD Snatch 1×5 @75%, 1×3 @ 85%, 1×1+ @ 95% WOD 40-20-10 Back Squat (from the ground) Push Press (same weight) Cash out […]
10/22/2013

10.22.13 WOD

Tuesday OCT 22 SWOD Strict Press 1×5 @75%, 1×3 @ 85%, 1×1+ @ 95% WOD 15 min AMRAP 10 HRPU 10 Power Clean (165/135)(135/95)(95/65) 100 DU […]
10/22/2013

10.23.13

Wednesday Oct 23 SWOD Clean 1×5 @75%, 1×3 @ 85%, 1×1+ @ 95% WOD Against 20 minute clock Death by burpee box jump (24/20) *when you […]
10/18/2013

10-18-13 WOD

Friday, October 18 SWOD Back Squat 1×3 @70 %, 1×3 @ 80%, 1×3 @90% WOD FRAN 21-15-9 Thrusters (95/65) Pull-ups Cash out mobilize for barbell for […]
09/14/2014

09/15/2014

Main – CrossFit Weightlifting Snatch (1×2@60, 1×2@70, 1×2@80, 1×1@85, 1×1@90) Front Rack Bulgarian Split Squat (3×5 each leg.) Foot on a bench or box.https://www.youtube.com/watch?v=wOno7r_FmkE Metcon Metcon […]
09/12/2014

09/13/2014

Main – CrossFit Metcon Metcon (Time) For time Run 1 mile, 150 D/U, 50 Burpees Run 800m, 100 D/U, 35 Burpees Run 400m, 50 D/U, 20 […]
09/11/2014

9/12/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min 2 Snatch High Pulls + 1 Snatch (Goal 75%) Metcon Nate (AMRAP – Rounds and Reps) 20-Minute […]
09/10/2014

09/11/2014

Main – CrossFit Weightlifting Deadlift (Skill work, coach lead. Work towards a 5RM.) Metcon Metcon (Time) 30-20-10 Calorie Row Burpees Optional Accessory Work Halting Snatch Grip […]