Workout of the Day (WOD)

11/19/2014

11/20/14

Main – CrossFit Weightlifting Snatch (10@60%, 6@75%, 3@85-90%) Metcon Metcon (9 Rounds for reps) EMOM Static Holds Plank into Burpees Hold Plank 30 sec/ 30 sec […]
11/18/2014

11/19/14

Main – CrossFit Weightlifting Metcon (Weight) Clean & Jerk 8 Min EMOM @ 80% Odd Minute – Power x 3 Even Minute – Full x 3 […]
11/17/2014

11/18/14

Main – CrossFit Metcon Metcon (AMRAP – Rounds) Death by Wall Ball *2 Reps/min Metcon Metcon (AMRAP – Reps) Tabata-ish 8 Rounds of each movement 20 […]
11/16/2014

11/17/14

Main – CrossFit Weightlifting Front Squat (Find 1RM) Metcon Metcon (AMRAP – Rounds) 20 Min EMOM Min 1 – 200m Row Sprint Min 2 – 10 […]
11/13/2014

11/14/2014

Main – CrossFit Weightlifting Metcon (AMRAP – Reps) Bench Press Burnout Build your bars in the following order: 2.5 / 5 / 10 / 15 / […]
05/17/2015

5/18/15

CrossFit 151 – CrossFit Weightlifting Snatch (5 RM) Metcon (Weight) EMOM (5 sets each) 1) 2 Pwr Snatch @ 5 RM Snatch 2) 20 Sec L […]
05/15/2015

Team Wod Relay

CrossFit 151 – CrossFit Metcon (AMRAP – Rounds) 30 Cal Row 20 abmats 20 Overhead lunges 25/15 1 Rope climb 10 Box jumps 24/20 10 Burpees […]
05/14/2015

5/15/15

CrossFit 151 – CrossFit Warm-up Metcon (No Measure) 10 Min EMOM 10 Wall Balls 30 Sec Hollow Rock Hold Metcon Nate (AMRAP – Rounds and Reps) […]
05/13/2015

5/14/15

CrossFit 151 – CrossFit Weightlifting Back Squat (9 RM) Metcon Metcon (No Measure) 10 Min EMOM Even: 4 Split Squats (left) 6 Box Jumps (24/20) Odd: […]