Workout of the Day (WOD)

01/19/2015

1/20/15

Main – CrossFit Weightlifting Strict Press (4×5@80%) aka Shoulder Press Metcon Metcon (3 Rounds for reps) Inverse Tabata (.com WoD) 10 seconds on, 20 seconds rest […]
01/18/2015

1/19/15

Main – CrossFit Weightlifting 3 Pos Clean (Every 90 seconds for 6 rounds, 70-80%) Cleans from Floor, Knee, and mid thigh Metcon Metcon (AMRAP – Rounds […]
01/16/2015

1/17/15

Main – CrossFit Metcon Metcon (Time) Pistols Curtis Ps (95/65) over Bar Burpees Ground 2 Overhead (95/65) HRPU Wallballs (20/14) KB Swing (53/35) Box Jumps (24/20) […]
01/15/2015

1/16/15

Main – CrossFit Metcon Metcon (Time) “Fractured Fran” Thrusters / Pullups 21 / 21 – Rest 4 minutes 15 / 15 – Rest 4 minutes 9 […]
01/14/2015

1/15/15

Main – CrossFit Weightlifting 1: Bench Press (Find 1RM) 2: Bench Press (Max Reps @ 60% 1RM) Metcon Metcon (Time) 5 Rounds 25 Double Unders (RX+ […]
09/04/2015

9/5/2015

CrossFit 151 – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WoD: As many rounds/reps as possible in 30 minutes of: 5 – HSPU 10 – […]
09/03/2015

9/4/2015

CrossFit 151 – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups** Open gym for the rest of the time.
09/02/2015

9/3/2015

CrossFit 151 – CrossFit Weightlifting Bulgarian Split Squat (5 x 5 each leg) http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/ Metcon Metcon (Time) 3 Rounds: 400m Run 12 Burpees 21 Box Jumps, […]
09/01/2015

9/2/2015

CrossFit 151 – CrossFit Weightlifting Metcon (AMRAP – Reps) SWOD Death by KB Swing 2 per minute – 53/35** Score is how many full minutes you […]