Workout of the Day (WOD)

09/18/2013

9-13-13 WOD

Friday Sept 13th “The Don” For time: 66 Deadlifts, 115/55 pounds 66 Box jump, 24/20 inch box 66 Kettlebell swings, 1.5/1 pood 66 Knees to elbows […]
09/11/2013

9-12-13 WOD

Thursday September 12th  Buy In 1 Mile Run for time WOD 6 min AMRAP 5x Power Cleans Rx 95/135 5x Burpees Over the Barbell Rest 4 […]
09/10/2013

9-11-13 WOD

Wednesday September 11th  A. Six sets of: Hang Snatch + Snatch Rest 2 minutes B. In 5 reps or fewer build a quick 1RM for today […]
09/09/2013

9-10-13 WOD

Tuesday September 10th SWOD 6 sets of: Back Squat x 3 reps Rest 1 minute B. In 5 reps or fewer build a quick 1RM for […]
09/09/2013

9-9-13 WOD

Monday September 9th Workout of the Day A. Take 15-20 minutes and find today’s 3-RM Clean and Jerk. B. For time: 500 Meter Row 50 Ring […]
08/17/2014

8/18/2014

Main – CrossFit Weightlifting C+J+HC (EMOM 8 min, 1 rep, 70-80%) Clean(Full)+Jerk+Hang Clean Metcon CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders […]
08/14/2014

8/15/14

Main – CrossFit Metcon 151 (Time) 100 Burpees 50 Box Jumps 1 Rope Climb Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
08/13/2014

8/14/14

Main – CrossFit Speed Work Metcon (AMRAP – Rounds) Death by Box Jump x 2 Metcon Metcon (AMRAP – Rounds and Reps) 20 Min Rx+ (135/95) […]
08/12/2014

8/13/14

Main – CrossFit Weightlifting Back Squat (3 x ME Body Weight ) Metcon Metcon (Time) 3 Laps around bldg 40 KB Swings 53/35 3 Laps 30 […]