Workout of the Day (WOD)

12/12/2014

12/13/14

Main – CrossFit Weightlifting Metcon (Weight) EMOM 5 Min 2 Power Snatch @ 70% rest 1 min and build to 85-90% Metcon (4 Rounds for weight) […]
12/11/2014

12/12/2014

Main – CrossFit Weightlifting Back Squat (3-6 x 1 @ 91%) Metcon Metcon (Time) For Time 1-10 Toes To Bar (Mod Knees AHAP) 10 – 1 […]
12/10/2014

12/11/2014

Main – CrossFit Metcon 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Rounds) EMOM 10 min 20 Double Unders (Mod 30 singles) 3 Deadlifts […]
12/09/2014

12/10/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 65%) Metcon GI Jane (Time) 100 burpee Pullups18 min Cap *Mod=jumping pullup from a box…do not use bands […]
12/08/2014

12/09/2014

Main – CrossFit Skill Work Metcon (No Measure) EMOM 5 min 10 KB Swing (70/53) …then… 10 min TGU skill work Metcon Metcon (AMRAP – Rounds […]
08/06/2015

8/7/2015

CrossFit 151 – CrossFit Front Squat (Warm up to 85% then 8 reps) **Depending on how you feel either do 4×2 or 8×1 set. Metcon (Time) […]
08/05/2015

8/6/2015

CrossFit 151 – CrossFit Metcon (AMRAP – Reps) Conditioning: Death by Ring Dip/Box Dips (2 per min)** Score the last minute you fully completed. Metcon (Time) […]
08/04/2015

8/5/2015

CrossFit 151 – CrossFit Clean and Jerk (16 Min E2MOM: Build to heavy rep) Metcon (Time) For Time: 50 – OHS (115/85) 40 – Box Jumps […]
08/03/2015

8/4/2015

CrossFit 151 – CrossFit Metcon (Time) Conditioning: 250 – DU’s / 500 – Singles for time Metcon (Time) 27-21-15-9 of: Row for Calories Thrusters (85/55) Burpees