Workout of the Day (WOD)

12/07/2014

12/8/14

Main – CrossFit Weightlifting Clean and Jerk (3×2 @ 70, 3×1 @ 85%) Metcon Metcon (3 Rounds for reps) 3 AMRAPS, 1 minute rest btwn Sets […]
12/05/2014

12/6/14

Main – CrossFit Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 in Pairs 10 G20 (135/95) 20 […]
12/04/2014

12/05/2014

Main – CrossFit Weightlifting Deadlift (3×5 @75%, 2×3@85) Metcon Metcon (AMRAP – Rounds and Reps) “1/2 McGhee” 15 min AMRAP 5 DL (275/165) 13 pushups 9 […]
12/03/2014

12/04/2014

Main – CrossFit Weightlifting Strict Press (4×4@80%) aka Shoulder Press Push Press (4×2 @ 120% of Strict Press) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP […]
12/02/2014

12/3/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 65%) Speed Work Metcon (Distance) 10 Rounds :30 Sprint Row 1:30 restTo set the rower: Press Menu/Back -> […]
08/02/2015

8/3/2015

CrossFit 151 – CrossFit Back Squat (1×10@50%, 1×8@60%, 2×5@70%) Metcon (Time) For Time: 50 – Kb swings (53/35) 40 – T2B 30 – Deadlifts (185/135)
07/30/2015

7/31/2015

CrossFit 151 – CrossFit Weightlifting Metcon (Weight) EMOM 12 Minutes: Odd: Clean + Hang clean + Jerk @75% Even: 10 T2B Metcon Sham (Time) 7 Rounds […]
07/29/2015

7/30/2015

CrossFit 151 – CrossFit Metcon (AMRAP – Reps) AMRAP 10 Minutes: Max effort DU’s **Each time you break do 5 burpees. Score is total DU’s. Front […]
07/28/2015

7/29/2015

CrossFit 151 – CrossFit Snatch Complex: (2 x 2 @60%, 2 x 1 @70%, 2 x 1 @80%) High hang + Low hang Nancy (Time) 5 […]