Workout of the Day (WOD)

02/11/2015

2/12/15

Main – CrossFit Weightlifting Back Squat (5×10 @ 60%) Focus on full ROM. Reduce the weight if needed. Metcon CrossFit Games Open 11.5 (AMRAP – Rounds […]
02/10/2015

2/11/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min Power Clean + Hang Clean (squat) + Jerk @ 70-85%Build to a weight you can complete all […]
02/09/2015

2/10/15

Main – CrossFit Weightlifting Overhead Squat (5×3 @ 80%) Metcon Metcon (AMRAP – Rounds) EMOM Odd: Row 14/10 cal (20/15 RX+) Even: 1 Round Cindy 30 […]
02/08/2015

2/9/15

Main – CrossFit The next three weeks will be focused on Crossfit Open and Open style workouts from years past. If you haven’t signed up for […]
02/06/2015

2/7/15

Main – CrossFit Internal Oly meet! Come get the feel of a USAW meet and throw around some heavy iron!! Weightlifting Olympic Lifting Total (Total Weight)
09/24/2015

9/25/2015

CrossFit 151 – CrossFit Metcon (AMRAP – Reps) 10-minute Ladder Add one rep per round: 1-2-3-… Power clean (155#/115#) 1-2-3-… Burpee
09/23/2015

9/24/2015

CrossFit 151 – CrossFit Weightlifting Metcon (Time) **Barbell Conditioning** 5-4-3-2-1 of: Front Squat, 185/115 Push Jerk, 185/115 –Rest 2:00– 5-4-3-2-1 of: Front Squat, 185/115 Push Jerk, […]
09/22/2015

9/23/2015

CrossFit 151 – CrossFit Weightlifting Clean (EMOM – 10 mins – 3 Squat Cleans) Metcon Metcon (Time) 21 Thrusters, 95/65 21 KBS, 70/53 400m Row/Run 15 […]
09/21/2015

9/22/2015

CrossFit 151 – CrossFit Metcon Metcon (Time) “Strength Metcon” 10-8-6-4-2 of: Deadlifts @ 90% of Bodyweight Rope Climbs Metcon Metcon (Time) “Cardio Metcon” 1,000-meter run 25 […]