Workout of the Day (WOD)

11/19/2014

11/20/14

Main – CrossFit Weightlifting Snatch (10@60%, 6@75%, 3@85-90%) Metcon Metcon (9 Rounds for reps) EMOM Static Holds Plank into Burpees Hold Plank 30 sec/ 30 sec […]
11/18/2014

11/19/14

Main – CrossFit Weightlifting Metcon (Weight) Clean & Jerk 8 Min EMOM @ 80% Odd Minute – Power x 3 Even Minute – Full x 3 […]
11/17/2014

11/18/14

Main – CrossFit Metcon Metcon (AMRAP – Rounds) Death by Wall Ball *2 Reps/min Metcon Metcon (AMRAP – Reps) Tabata-ish 8 Rounds of each movement 20 […]
11/16/2014

11/17/14

Main – CrossFit Weightlifting Front Squat (Find 1RM) Metcon Metcon (AMRAP – Rounds) 20 Min EMOM Min 1 – 200m Row Sprint Min 2 – 10 […]
11/13/2014

11/14/2014

Main – CrossFit Weightlifting Metcon (AMRAP – Reps) Bench Press Burnout Build your bars in the following order: 2.5 / 5 / 10 / 15 / […]
07/17/2015

Saturday – 7/18/2015

CrossFit 151 – CrossFit Metcon (Time) For Time: 80 – Air Squats 70 – Push-ups 60 – Alternating Pistols 50 – Calorie Row 40 – Single […]
07/16/2015

7/17/2015

CrossFit 151 – CrossFit Weightlifting Thruster (Find 1RM Thruster) Metcon Metcon (Time) For Time: 30 – Thrusters @ 40% of 1RM 800m Run 20 – Thrusters […]
07/15/2015

7/16/2015

CrossFit 151 – CrossFit Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Metcon (AMRAP – Reps) 10 Minute AMRAP: 50 […]
07/14/2015

7/15/2015

CrossFit 151 – CrossFit Metcon (3 Rounds for reps) 6 Minute AMRAP: 10 – Power Snatch (115/85) 8 – Burpees **Rest 6 minutes** 6 Minute AMRAP: […]