Workout of the Day (WOD)

04/12/2015

4/13/15

CrossFit 151 – CrossFit Weightlifting Bench Press (7 RM) Metcon (AMRAP – Reps) EMOM Ping Pong (3 sets) 10 Barbell Rows (heavy) 15 Ring Dips Metcon […]
04/09/2015

4/10/15

Main – CrossFit Weightlifting Back Squat (6 RM) Metcon (AMRAP – Reps) Circuit EMOM 3 Sets M1: 16 Front loaded Lunges (AHAP) M2: Max Pull-ups M3: […]
04/08/2015

4/9/15

Main – CrossFit Weightlifting Metcon (No Measure) Circuit EMOM 3 Sets A1: 7 Strict Pushups A2: 20 Sec Hollow Hold A3: 20 Sec Plank Hold Metcon […]
04/07/2015

4/8/15

Main – CrossFit Weightlifting Metcon (Weight) Press Behind the Neck 6 RM (15 Minutes) Metcon (No Measure) E2MOM 3 Sets 8 Ring Rows Metcon Metcon (AMRAP […]
04/06/2015

4/7/15

Main – CrossFit Speed Work Metcon (Time) For Time 300 Single Unders or 200 DU Gymnastics Metcon (No Measure) Ping Pong 3 Sets 15 Hollow Rocks […]
09/02/2015

9/3/2015

CrossFit 151 – CrossFit Weightlifting Bulgarian Split Squat (5 x 5 each leg) http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/ Metcon Metcon (Time) 3 Rounds: 400m Run 12 Burpees 21 Box Jumps, […]
09/01/2015

9/2/2015

CrossFit 151 – CrossFit Weightlifting Metcon (AMRAP – Reps) SWOD Death by KB Swing 2 per minute – 53/35** Score is how many full minutes you […]
08/31/2015

9/1/15

CrossFit 151 – CrossFit Weightlifting Hang Snatch (15 Minutes to work to Heavy 1RM) Metcon Metcon (Time) 20-16-12-16-20 Cal Row Hang clean (135/85) Rx+ (155/105)
08/30/2015

8/31/15

CrossFit 151 – CrossFit Weightlifting Front Squat (3×5 @ 85%) Metcon Metcon (Time) 2 Rounds 24 Deads @ 155/105 24 Box Jumps 24/20 24 Wall Balls […]