Workout of the Day (WOD)

10/14/2014

10/15/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM, 14 minutes Even 5 burpees Odd 3 Power cleans @ BW Metcon Metcon (AMRAP – Rounds and Reps) “Kandy” […]
10/13/2014

10/14/2014

Main – CrossFit Weightlifting Snatch Grip Deadlift (5×3@90-110% of Snatch) Metcon Metcon (Time) 5 Rounds for Time 12 Push Jerks 12 SDLHP (95/65) (RX+ 115/75) Optional […]
10/12/2014

10/13/2014

Main – CrossFit Weightlifting Metcon (2 Rounds for weight) Clean and Jerk Starting at 60% 1 Rep every 90 seconds, add 5% each rep until you […]
10/10/2014

10/11/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 8 Bear Complex movement. Metcon Metcon (Time) 12/6, 10/5, 8/4, 6/3, 4/2, 2,1 Deadlift (275/165) (RX+ 315/205) Rope Climb […]
10/09/2014

10/10/14

Main – CrossFit Weightlifting Metcon (Weight) EMOM 8 min Snatch High Pull + Hang Snatch + Snatch Balance Metcon Walsh (Time) 4 rounds for time of: […]
06/22/2015

6/23/2015

CrossFit 151 – CrossFit Metcon (No Measure) Double Unders – Unbroken: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Metcon (Time) 3 Rounds: 20 – Front Squats 95/65 20 – Push Press 95/65 […]
06/21/2015

6/22/2015

CrossFit 151 – CrossFit Weightlifting Clean and Jerk (Find 1RM) Metcon (Time) For Time: Row 5,000 meters
06/19/2015

Ryan Martin Drake Strength Coach Seminar

CrossFit 151 – CrossFit Metcon (No Measure) Ryan Martin, Strength Coach from Drake University will be here from 9am-11am. Focus will be on strength and conditioning […]
06/18/2015

6/19/2015

CrossFit 151 – CrossFit Weightlifting Metcon (Distance) EMOM – Ping Pong – 10 minutes: odd: 4 Back Squat (225/135) (Do not exceed 70%) Even – 4 […]