Workout of the Day (WOD)

09/24/2013

9-24-13 WOD

Tuesday September 24th  SWOD 4 sets 6x Single-Arm KB Press Rest 90 seconds 6x Romanian Deadlift Rest 90 seconds WOD  20 min AMRAP 1x 300M Sprint/Run […]
09/22/2013

9-23-13 WOD

Monday September 23rd  SWOD: Mobility warm up 7 sets of: Power Clean x 1.1.1 Pause and reset 10 seconds before next reps pull. WOD Every 6 […]
09/18/2013

9-18-13 WOD

Wednesday September 18th SWOD Four sets of: Bench Press x 6 reps Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds WOD Five rounds […]
09/18/2013

9-17-13 WOD

Tuesday September 17th A. Four sets of: Deadlift x 5 reps (Build quickly to a heavy 5 rep, then begin the four sets) Rest 20 seconds […]
09/18/2013

9-16-13 WOD

Monday Sept 16, 2013 A. Three sets of: Front Squat x 6 reps @ 30X1 Rest 90 seconds Ring Rows x 11 reps Rest 90 seconds […]
08/21/2014

08/22/2014

Main – CrossFit Weightlifting Clean and Jerk (Find 1RM) Metcon Fore! (AMRAP – Reps) In front of a clock set for 12 minutes: 4 minutes of […]
08/20/2014

08/21/2014

Main – CrossFit Weightlifting Bench Press (5×5) Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ […]
08/19/2014

08/20/2014

Main – CrossFit Weightlifting S+Bal+HS (EMOM 8 min, 1 rep, 70-80%) Snatch(Full)+Snatch Balance+Hang Snatch Speed Work 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (No […]
08/18/2014

08/19/2014

Main – CrossFit Warm-up Squat Therapy (No Measure) The four drills are: The Wall Squat The Goblet Squat The Bar Squat The Pole Squat **From Breaking […]