Workout of the Day (WOD)

12/12/2014

12/13/14

Main – CrossFit Weightlifting Metcon (Weight) EMOM 5 Min 2 Power Snatch @ 70% rest 1 min and build to 85-90% Metcon (4 Rounds for weight) […]
12/11/2014

12/12/2014

Main – CrossFit Weightlifting Back Squat (3-6 x 1 @ 91%) Metcon Metcon (Time) For Time 1-10 Toes To Bar (Mod Knees AHAP) 10 – 1 […]
12/10/2014

12/11/2014

Main – CrossFit Metcon 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Rounds) EMOM 10 min 20 Double Unders (Mod 30 singles) 3 Deadlifts […]
12/09/2014

12/10/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 65%) Metcon GI Jane (Time) 100 burpee Pullups18 min Cap *Mod=jumping pullup from a box…do not use bands […]
12/08/2014

12/09/2014

Main – CrossFit Skill Work Metcon (No Measure) EMOM 5 min 10 KB Swing (70/53) …then… 10 min TGU skill work Metcon Metcon (AMRAP – Rounds […]
06/05/2015

Jo-Jo’s Farewell WoD

CrossFit 151 – CrossFit Metcon (AMRAP – Reps) 3 Rounds – 2 Minute Rest Between Rounds 1 Minute Each Station: Push Press 95/65 Deadlifts 155/135 Pull-ups […]
06/04/2015

6/5/15

CrossFit 151 – CrossFit Weightlifting Front Squat (6 RM) 1 warmup set, 5 working sets Metcon (Distance) EMOM 6 min odd: 2 Fr Sqt @ 6RM […]
06/03/2015

6/4/15

CrossFit 151 – CrossFit Gymnastics Metcon (No Measure) EMOM 6 sets odd: 30 sec plank hold even: 30 sec Handstand hold Metcon Metcon (AMRAP – Rounds […]
06/02/2015

6/3/15

CrossFit 151 – CrossFit Weightlifting Push Press (6 RM) 1 Warmup set, 5 building sets to find 6RM Metcon (No Measure) EMOM 6 sets odd: 2 […]