Workout of the Day (WOD)

01/13/2015

1/14/2015

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 Minutes 2 Position Clean (Floor + Hang@knee) 75-85% Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP […]
01/12/2015

1/13/15

Main – CrossFit Weightlifting Back Squat (5×5 @83%) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Optional Accessory Work Muscle-Up Progression, Butterfly/Kipping Pullups […]
01/11/2015

1/12/15

Main – CrossFit Metcon Metcon (AMRAP – Rounds) EMOM 7 Min 5 C2B 5 Burpees w/bar tap (RX+ 7&7)If you do not finish a round in […]
01/09/2015

1/10/15

Main – CrossFit Metcon Optional Accessory Work Back Squat (3-6×1 @93%)
01/08/2015

1/9/15

Main – CrossFit Weightlifting Clean and Jerk (Build to Heavy singles; attempt 1RM if feeling goo) Metcon Metcon (Time) 50-40-30-20-10 Calorie Row HRPU
08/31/2015

9/1/15

CrossFit 151 – CrossFit Weightlifting Hang Snatch (15 Minutes to work to Heavy 1RM) Metcon Metcon (Time) 20-16-12-16-20 Cal Row Hang clean (135/85) Rx+ (155/105)
08/30/2015

8/31/15

CrossFit 151 – CrossFit Weightlifting Front Squat (3×5 @ 85%) Metcon Metcon (Time) 2 Rounds 24 Deads @ 155/105 24 Box Jumps 24/20 24 Wall Balls […]
08/28/2015

8/29/2015

CrossFit 151 – CrossFit Snatch Balance (5 min: 2 reps EMOM 65% – 75%) Sots Press (3 x 3 – You pick the weight. ) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=209Record […]
08/27/2015

8/28/2015

CrossFit 151 – CrossFit Weightlifting Clean (Working up to a heavy single.) A. 3×3 quick singles at 80% B. 3×2 quick singles at 85% C. 3×1 […]