Workout of the Day (WOD)

09/18/2014

09/19/2014

Main – CrossFit Weightlifting Push Jerk (1×2@60, 1×2@70, 2×2@80) Metcon Metcon (Time) “300” 25 Pullups 50 Deadlifts (135/95) 50 Pushups 50 Box Jumps (24/20) 50 Floor […]
09/17/2014

9/18/2014

Main – CrossFit Weightlifting 1PS+2OHS (EMOM 8min, 1 Rep) 1 Power Snatch + 2 Overhead Squat Metcon Metcon (Distance) In 20 Minutes Row for Distance Squat […]
09/16/2014

09/17/2014

Main – CrossFit Weightlifting Deadlift (1×4@50, 1×3@60,1×3@65, 1×3@70, 1×2@80) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) Rest 5 minutes, […]
09/15/2014

09/16/2014

Main – CrossFit Weightlifting Clean and Jerk (2×2@60, 2×2@70, 2×2@80) Metcon Metcon (Time) 5 Rounds 12 HSPU 24 abmat 48 Double Unders Optional Accessory Work Strict […]
09/14/2014

09/15/2014

Main – CrossFit Weightlifting Snatch (1×2@60, 1×2@70, 1×2@80, 1×1@85, 1×1@90) Front Rack Bulgarian Split Squat (3×5 each leg.) Foot on a bench or box.https://www.youtube.com/watch?v=wOno7r_FmkE Metcon Metcon […]
05/29/2015

Saturday 5/30/15

CrossFit 151 – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ […]
05/28/2015

5/29/15

CrossFit 151 – CrossFit Metcon Metcon (Time) 5 Rnds 20 T2B 30 Wall Balls 40 Push Ups (3 Min Rest between)
05/27/2015

5/28/15

CrossFit 151 – CrossFit Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Box Jumps 24/20 30 Alt KB Snatch 55/35 […]
05/26/2015

5/27/15

CrossFit 151 – CrossFit Weightlifting Metcon (Weight) 20 Minute EMOM 1 Power Clean + 3 Push Press + 1 Jerk * build weight thru EMOM Metcon […]