Workout of the Day (WOD)

08/26/2013

8-23-13 WOD

SWOD 4 sets 3x Shoulder Press Rest 90 sec. 3x Weighted Pull-Ups Rest 90 sec WOD “Annie” Rounds of 50, 40, 30, 20, 10 reps of: […]
08/21/2013

8-22-13 WOD

Thursday August 22nd  SWOD Mobility 15-20 min WOD A. 12-15 minutes to build to 1RM Snatch B. Using ~75% of what you worked up to in […]
08/21/2013

8.21.13 WOD

Wednesday, August 21st  SWOD 4 Sets Back Squat x 5 reps Rest 20 seconds Pull-Ups x Max Reps Rest 3 minutes WOD 2 Rds for Time […]
08/19/2013

8-20-13 WOD

August 20th, Tuesday SWOD 1 mile run for time WOD Against a 3 min running clock 20 pull-ups 30 Push-ups 40 Ab Mats 50 Air Squats […]
08/18/2013

8-19-13 WOD

August 19th, Monday SWOD 3 sets 10x Chest 2 Bar (work on kip and smooth motion) 60 sec Nose 2 Wall Handstand holds Push Jerk 8 […]
07/31/2014

8/1/2014

Main – CrossFit Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon After a 5 Minute Rest Isabel (Time) For Time: 30 […]
07/30/2014

7/31/14

Main – CrossFit Push Press (15 min to find 1RM) Metcon (Time) For Time: 1000m row …then 3 Rounds for Time… 10 Push Press (95/65) 15 […]
07/28/2014

7/29/14

Snatch Complex #1 (Complete 7 sets in 15 minutes. Score top weight) A set of the Snatch Complex consists of: 1- snatch (power or squat) 1- […]
07/27/2014

7/28/14

Zots Press (5 sets to find 3RM) Metcon (Time) 5 Rounds for Time 7 Hang Cleans 135/85 11 Hand Stand Push-ups 200m run Box Jumps (Find […]