Workout of the Day (WOD)

01/07/2015

1/8/15

Main – CrossFit Weightlifting Strict Press (2×3@70, 2×3@80, 2×2@85, 2×1@90) aka Shoulder Press Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Deadlifts (135/85) […]
01/06/2015

1/7/15

Main – CrossFit Weightlifting Front Squat (6×2-3@67%) Metcon Metcon (AMRAP – Reps) ABS-olutely Awesome Tabata (20 on 10 off, 8 rounds) Flutter Kicks Super Mans (back […]
01/05/2015

1/6/15

Main – CrossFit Skill Work Metcon (3 Rounds for reps) 10 min Thruster skill work. Focus on full ROM and fast cycles 3 attempts at max […]
01/04/2015

1/5/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min 2 Position Snatch (1 Floor, 1 Hang@knees) 70-80% Snatch Balance (3×2@70-80%) Metcon Metcon (AMRAP – Rounds and […]
01/02/2015

1/3/15

Main – CrossFit Metcon Metcon (Time) With a partner (same sex prefered), complete for time: 100 Hang Power Snatches (95/65) 30 Bar facing Burpees 100 Shoulder […]
06/24/2015

6/25/2015

CrossFit 151 – CrossFit Gymnastics Accessory Work (No Measure) Pull-ups, Chest to Bar, Muscle Ups, Ring Dips, HSPU, Handstand Walk, etc. Metcon (Time) For Time: 20 […]
06/23/2015

6/24/2015

CrossFit 151 – CrossFit Snatch (3 Position Snatch (Thigh, below Knee, Floor) 1RM) Start about 60% and build to a heavy max in allotted time. Metcon […]
06/22/2015

6/23/2015

CrossFit 151 – CrossFit Metcon (No Measure) Double Unders – Unbroken: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Metcon (Time) 3 Rounds: 20 – Front Squats 95/65 20 – Push Press 95/65 […]
06/21/2015

6/22/2015

CrossFit 151 – CrossFit Weightlifting Clean and Jerk (Find 1RM) Metcon (Time) For Time: Row 5,000 meters