Workout of the Day (WOD)

08/14/2013

8-15-13 WOD

August 15th, Thursday SWOD 15 min to build 1RM Deadlift WOD Tabata 40/20 Row Double Unders HRPU
08/13/2013

8-14-13 WOD

August 14th, Wednesday SWOD 5×5 Strict Press 3×3 Push Jerk (split optional) WOD (for time) 1000m Row Buy In Then, 3 sets 10 Push Press Rx […]
08/13/2013

8-13-13 WOD

August 13th, Tuesday SWOD 10 min. to find 1RM – Power Clean 3 min EMOM of 2x Power Clean @ 85% (reload and reset after each […]
08/13/2013

8-12-13 WOD

August 12th, Monday SWOD Front Squats 1. 3 @ 75% 5. 2 @ 85% 2. 2 @ 80% 6. 1 @ 90% 3. 1 @ 85% […]
08/13/2013

8-9-13 WOD

Friday August 9th Benchmark Friday WOD “151” Open Skill work to follow the 151 WOD
07/24/2014

7/25/14

Main – CrossFit Games week day 5 Back Squat (2×10@60%, 2×8@70%, 1×6@80%) Metcon (Time) “Naughty Nancy (2013)” 4 Rounds 2 Laps around the Building 25 Overhead […]
07/23/2014

7/24/14

Main – CrossFit “Games Week Day 4” Strict Press (4 sets x 8 reps, superset w/8 ring dips) aka Shoulder Press Metcon (Time) “2007” 1k Row […]
07/22/2014

7/23/14

Main – CrossFit “Games week day 3” Metcon (Weight) EMOM 8 Minutes Clean + Hang Clean + Jerk 65-80% Clean and Jerk (E2MOM 1 rep, 6 […]
07/21/2014

7/22/14

Main – CrossFit “Games Week Day 2” Skill Work 4×8 Turkish Get-ups …superset… 4×5 Strict pullups Metcon (Time) “Almost Event 4, 2009” Row 500m 30 seldge […]