Workout of the Day (WOD)

11/06/2014

11/7/14

Main – CrossFit Weightlifting Deadlift (Find 1RM) Deadlift (1×5@50% 1×4@60 1×4@70 1×3@80 2×1@90%) Metcon Metcon (AMRAP – Rounds) Crossfit.com “141023” With a continuously running clock complete […]
11/05/2014

11/6/14

Main – CrossFit Weightlifting Strict Press (Find 1RM) aka Shoulder PressDo this if you missed Strict Press max in the last two weeks. Strict Press (1×3@60%, […]
11/04/2014

11/5/14

Main – CrossFit Weightlifting Snatch (Find 1RM) Metcon (Weight) 8 EMOM Snatch grip DL +High Pull + Full Snatch + OHS 0-2 min 60%; 3-5 min […]
11/03/2014

11/04/14

Main – CrossFit Weightlifting Back Squat (Find 1RM) Front Rack Bulgarian Split Squat (4×5 AHAP each leg) Foot on a bench or box.If not finding 1RM […]
11/02/2014

11/3/14

Main – CrossFit Weightlifting Clean and Jerk (Find 1RM) Metcon (Weight) EMOM 9 Min 0-3 min 70% Full Clean + Power Clean + Full hang Clean […]
05/06/2015

5/7/15

CrossFit 151 – CrossFit Gymnastics Metcon (No Measure) 8 min EMOM (4 sets each) 15 Hollow Rocks 15 Arch Body Rocks Metcon Metcon (AMRAP – Rounds […]
05/05/2015

5/6/15

CrossFit 151 – CrossFit Weightlifting Back Squat (7RM) Metcon Metcon (Time) 21-18-15-15-18-21 Push-Ups Air Squats Double Unders Rx+ – HSPU
05/04/2015

5/5/15

CrossFit 151 – CrossFit Gymnastics Metcon (No Measure) 12 min Circuit EMOM 30 Sec Hollow Hold 30 Sec Handstand Hold 30 Sec Wide Stance Squat hold […]
05/03/2015

5/4/15

CrossFit 151 – CrossFit Weightlifting Behind the Neck Push Press (7RM) Gymnastics Metcon (No Measure) EMOM 4 sets of each 5 Dips 5 Pull-Ups Metcon Metcon […]