Workout of the Day (WOD)

03/01/2015

3/2/15

Main – CrossFit Weightlifting Snatch Pull (3×3 @65%-75%) Snatch (5×3 @ 65-75%) Triples. Concentrate on form over speed. Metcon Metcon (AMRAP – Rounds and Reps) .com […]
02/27/2015

2/28/15

Main – CrossFit Metcon Each set will be with a partner. Clock will run for 19:00 minutes. Metcon (AMRAP – Reps) “Thrusters” 4 Rounds 1:00 min […]
02/26/2015

2/27/15

Main – CrossFit Weightlifting Push Press (5×5 @70%) Metcon CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, […]
02/25/2015

2/26/15

Main – CrossFit Warm-up Squat Therapy (No Measure) The four drills are: The Wall Squat The Goblet Squat The Bar Squat The Pole Squat **From Breaking […]
02/24/2015

2/25/15

Main – CrossFit Weightlifting Deadlift (5×5 @ 70-80%) Concentrate on eccentric and concentric movement…aka don’t drop the bar until the 5th rep. Metcon Metcon (AMRAP – […]
10/12/2015

Gymnastics Test Day

CrossFit 151 – CrossFit Gymnastics In 30 minutes, find max effort set/distance for all gymnastic movements. The next 4 weeks will focus on gymnastic skills! Pull-ups […]
10/08/2015

10/9/15

CrossFit 151 – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
10/07/2015

10/8/15

CrossFit 151 – CrossFit Weightlifting Clean (1 RM Power Clean (15 Minutes)) Weightlifting Back Squat (4×4 (@70% of 1 RM) (15 Minutes)) Metcon Metcon (Time) 21-15-9 […]
10/06/2015

10/7/15

CrossFit 151 – CrossFit Skill Work Metcon (No Measure) Skill Work Practice Handstand Holds, PU, and Walks 10-15 Minutes Metcon (Time) 3 RFT 20 Push Press […]