Workout of the Day (WOD)

03/01/2015

3/2/15

Main – CrossFit Weightlifting Snatch Pull (3×3 @65%-75%) Snatch (5×3 @ 65-75%) Triples. Concentrate on form over speed. Metcon Metcon (AMRAP – Rounds and Reps) .com […]
02/27/2015

2/28/15

Main – CrossFit Metcon Each set will be with a partner. Clock will run for 19:00 minutes. Metcon (AMRAP – Reps) “Thrusters” 4 Rounds 1:00 min […]
02/26/2015

2/27/15

Main – CrossFit Weightlifting Push Press (5×5 @70%) Metcon CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, […]
02/25/2015

2/26/15

Main – CrossFit Warm-up Squat Therapy (No Measure) The four drills are: The Wall Squat The Goblet Squat The Bar Squat The Pole Squat **From Breaking […]
02/24/2015

2/25/15

Main – CrossFit Weightlifting Deadlift (5×5 @ 70-80%) Concentrate on eccentric and concentric movement…aka don’t drop the bar until the 5th rep. Metcon Metcon (AMRAP – […]
08/04/2015

8/5/2015

CrossFit 151 – CrossFit Clean and Jerk (16 Min E2MOM: Build to heavy rep) Metcon (Time) For Time: 50 – OHS (115/85) 40 – Box Jumps […]
08/03/2015

8/4/2015

CrossFit 151 – CrossFit Metcon (Time) Conditioning: 250 – DU’s / 500 – Singles for time Metcon (Time) 27-21-15-9 of: Row for Calories Thrusters (85/55) Burpees
08/02/2015

8/3/2015

CrossFit 151 – CrossFit Back Squat (1×10@50%, 1×8@60%, 2×5@70%) Metcon (Time) For Time: 50 – Kb swings (53/35) 40 – T2B 30 – Deadlifts (185/135)
07/30/2015

7/31/2015

CrossFit 151 – CrossFit Weightlifting Metcon (Weight) EMOM 12 Minutes: Odd: Clean + Hang clean + Jerk @75% Even: 10 T2B Metcon Sham (Time) 7 Rounds […]