Workout of the Day (WOD)

10/08/2014

10/09/2014

Main – CrossFit Weightlifting 2C+1J (2×1@80, 2×1@85, 1×1@90) 2 Cleans + 1 Jerk Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Jerks (135/95) […]
10/07/2014

10/08/2014

Main – CrossFit Weightlifting Snatch (1×2@60, 1×2@70%, 1×2@80%,1×2@85%, 1×1@ 90%, 1×2@80) Metcon Metcon (Time) For Time 200 Alt Lunges RX+ Hold Plate OH (25/15) Optional Accessory […]
10/06/2014

10/07/2014

Main – CrossFit Metcon Set up for both WoDs at the start. Push it like your favorite games athlete….(Is that Jason Khalipa?) Metcon (Time) Triple “2” […]
10/05/2014

10/06/2014

Main – CrossFit Skill Work Double-Unders Metcon Metcon (Weight) 6 minutes to find max weight for 1 complex of: Deadlift+Power Clean+Front Squat+Jerk *Do not drop the […]
10/03/2014

Pamela Jo

Main – CrossFit Metcon Metcon (Time) 5858# total of G2OH43 snatches at 135; 32 C&J @ 185, etc Metcon (AMRAP – Rounds and Reps) 20min amrap […]
04/12/2015

4/13/15

CrossFit 151 – CrossFit Weightlifting Bench Press (7 RM) Metcon (AMRAP – Reps) EMOM Ping Pong (3 sets) 10 Barbell Rows (heavy) 15 Ring Dips Metcon […]
04/09/2015

4/10/15

Main – CrossFit Weightlifting Back Squat (6 RM) Metcon (AMRAP – Reps) Circuit EMOM 3 Sets M1: 16 Front loaded Lunges (AHAP) M2: Max Pull-ups M3: […]
04/08/2015

4/9/15

Main – CrossFit Weightlifting Metcon (No Measure) Circuit EMOM 3 Sets A1: 7 Strict Pushups A2: 20 Sec Hollow Hold A3: 20 Sec Plank Hold Metcon […]
04/07/2015

4/8/15

Main – CrossFit Weightlifting Metcon (Weight) Press Behind the Neck 6 RM (15 Minutes) Metcon (No Measure) E2MOM 3 Sets 8 Ring Rows Metcon Metcon (AMRAP […]