Workout of the Day (WOD)

09/01/2014

09/02/2014

Main – CrossFit Weightlifting SWOD: Strict Press (4×5 @75-85%) aka Shoulder PressSuper set Strict press with Pullups SWOD: Weighted Pull-ups (4×3 (Goal 10-15% BW)) Metcon Metcon […]
08/31/2014

09/01/2014

Main – CrossFit Weightlifting Hang Power Snatch (1×3@50, 1×3@60, 1×3@65, 2×2@70%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3 DL (275/165) RX+ (315/185) […]
08/29/2014

8/30/2014

Main – CrossFit Weightlifting () Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 400m Run 8 Tire Flips 20 Hollow Rocks 15 Thusters (95/65) […]
08/28/2014

08/29/2014

Main – CrossFit Weightlifting Deadlift (Find 1RM) Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps, 45# […]
08/27/2014

08/28/2014

Main – CrossFit Weightlifting Clean and Jerk (EMOM 6min, 2 reps @70-75%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP (53/35) 4 Turkish Getups […]
05/14/2015

5/15/15

CrossFit 151 – CrossFit Warm-up Metcon (No Measure) 10 Min EMOM 10 Wall Balls 30 Sec Hollow Rock Hold Metcon Nate (AMRAP – Rounds and Reps) […]
05/13/2015

5/14/15

CrossFit 151 – CrossFit Weightlifting Back Squat (9 RM) Metcon Metcon (No Measure) 10 Min EMOM Even: 4 Split Squats (left) 6 Box Jumps (24/20) Odd: […]
05/12/2015

5/13/15

CrossFit 151 – CrossFit Weightlifting Strict Press (8RM) aka Shoulder Press Metcon Metcon (Time) 3 Rnds 75 DU 200m Farmers Carry
05/11/2015

5/12/15

CrossFit 151 – CrossFit Gymnastics Metcon (No Measure) 10 Min EMOM 25 Tuck Ups 30 Sec Bottom Squat Hold Metcon Metcon (Weight) 5 Sets for Max […]