Workout of the Day (WOD)

01/13/2015

1/14/2015

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 Minutes 2 Position Clean (Floor + Hang@knee) 75-85% Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP […]
01/12/2015

1/13/15

Main – CrossFit Weightlifting Back Squat (5×5 @83%) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Optional Accessory Work Muscle-Up Progression, Butterfly/Kipping Pullups […]
01/11/2015

1/12/15

Main – CrossFit Metcon Metcon (AMRAP – Rounds) EMOM 7 Min 5 C2B 5 Burpees w/bar tap (RX+ 7&7)If you do not finish a round in […]
01/09/2015

1/10/15

Main – CrossFit Metcon Optional Accessory Work Back Squat (3-6×1 @93%)
01/08/2015

1/9/15

Main – CrossFit Weightlifting Clean and Jerk (Build to Heavy singles; attempt 1RM if feeling goo) Metcon Metcon (Time) 50-40-30-20-10 Calorie Row HRPU
06/28/2015

6/29/2015

CrossFit 151 – CrossFit Weightlifting Overhead Squat (3 x 5 @ 60 – 75%) Front Squat (3 x 2 @ 80 – 85%) Metcon Metcon (AMRAP […]
06/26/2015

Partner Wod

CrossFit 151 – CrossFit Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push […]
06/25/2015

6/26/2015

CrossFit 151 – CrossFit Metcon (Time) For Time: 30 – Muscle Ups (Rx+) 30 – Chest to Bar (Rx) 30 – Pull-ups/Ring Rows/Banded Pull-ups (Mod) DT […]
06/25/2015

6/26/2015

CrossFit 151 – CrossFit Metcon (Time) For Time: 30 – Ring Muscle Ups (Rx+) 30 – Chest to Bar (Rx) 30 – Pull-ups/Ring Rows/Banded Pull-ups (Mod) […]