Workout of the Day (WOD)

10/11/2013

10-12-13 WOD

Saturday, October 12 ENDERTON STRENGTH SEMINAR 9am – 4pm
10/10/2013

10-11-13 WOD

Friday, October 11 SWOD Back Squat 1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85% WoD 2007 Game Hopper 1K ┬áRow Then 5 rounds 7 Push […]
10/09/2013

10-10-13

Thursday, October 10 SWOD HSPU Skill work 15 min WOD 50-40-30-20-10 Double Under KB Snatch (53/35) CASH OUT: 5 Muscle Ups (CTB or Progression)
10/09/2013

10-9-13 WOD

Wednesday October 9th SWOD Clean 1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85% WOD 15 Min AMRAP (RX+155/125) (Rx135/95)(Mod95/65) 5 Ground to Overhead 15 Burpees […]
10/07/2013

10-8-13 WOD

Tuesday October 8th SWOD Strict Press 1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85% WOD 20 min AMRAP 20 Pullups 20 box jumps (24/20) 20 […]
09/04/2014

09/05/2014

Main – CrossFit Weightlifting Snatch (1×3@60%, 2×3@70%, 2×2@80%) Continue to work on catching in the full position. Metcon Metcon (Time) ” JJ ” For Time 1 […]
09/03/2014

09/04/2014

Main – CrossFit Weightlifting Overhead Squat (1×4@50, 1×3@60%, 1×3@65%, 1×3@70%, 1×2@80%) Metcon Metcon (Time) 10 Rounds for time 6 TTB 6 HRPU 6 KB Swing (53/35) […]
09/02/2014

09/03/2014

Main – CrossFit Weightlifting SWoD: Power Clean (1×3@50, 1×3@60, 1×3@65, 2×2@70%) Metcon WoD: Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 4 Muscle Ups 16 […]
09/01/2014

09/02/2014

Main – CrossFit Weightlifting SWOD: Strict Press (4×5 @75-85%) aka Shoulder PressSuper set Strict press with Pullups SWOD: Weighted Pull-ups (4×3 (Goal 10-15% BW)) Metcon Metcon […]