Workout of the Day (WOD)

02/19/2013

2-20-13 WOD

Wednesday, 2/20/13 SWOD 10 min find 1RM DL or 2×5 DL Heavy Technique 10 min find 1RM Bench Press or 2×5 BP Heavy Technique WOD Station […]
02/18/2013

2-19-13 WOD

Tuesday, 2/19/13 SWOD 15 min find 1RM Shoulder Press or 15 min Press Skills WOD 12 min AMRAP 10 Shoulder to Overhead 115/85 10 Pull Ups
02/17/2013

2-18-13 WOD

Monday, 2/18/13 Skills Double Unders SWOD 5×5 KB Swing 5×5 KB Snatch WOD 21-15-9 Burpee Over box jump
02/16/2013

2-16-13 WOD

Saturday, 2/16/13 WOD ‘Fondue’ 30 Cal Row 40 T2B 50 Barbell SDHP 40 Wall Balls 30 Shoot Throughs Ca$h Out 100 KB Lateral Side Bends
02/14/2013

2-15-13 WOD

Friday, 2/15/13 WOD ‘Elizabeth’
04/06/2014

So the Open is over, now what?

First off, congratulations to everyone who participated in FAC and the CrossFit Open, it was a huge success.  (Check out the photos) We are already looking […]
04/03/2014

4-4-14 WOD

Friday April 4th Strength Squat Cycle – Front find 1RM WOD “Elizabeth” 21-15-9 Clean (135/95) Ring dips
04/02/2014

4-3-14 WOD

Thursday April 3rd SWOD: Wind Capacity 10x150m Row (rest 30 secs) WOD: 6 min AMRAP 5x Wall Balls 10x Box Jumps 4 Minutes rest 4 rounds […]
04/01/2014

4-2-14 WOD

Wednesday April 2nd SWOD Spend 10 minutes find todays 1RM C&J Deadlift 3RM (5 sets) WOD: Complete AMRAP in 4 minutes of: 500 meter row 10 […]