Workout of the Day (WOD)

08/06/2014

8/7/14

Main – CrossFit Warm-up Metcon (No Measure) 3 Sets 10 Scorpion Toe Taps HandStand Walk 15-20 Meters / Holds 45 seconds L Sit 45-60 seconds Metcon […]
08/05/2014

8/6/14

Main – CrossFit Metcon (5 Rounds for reps) 5 Sets of 6 Deadlifts @ AHAP (Touch n Go) Rest 20 Seconds Ring Push Up’s (Max Reps) […]
08/04/2014

8/5/14

Main – CrossFit Weightlifting Ring Dips (3 X 10-12 Reps) Weightlifting Push Jerk (3 @ 60%, 2 @ 70%, 2 @ 80%, 4 x 1 @ […]
08/03/2014

8/4/2014

Main – CrossFit Weightlifting Back Squat (3 @ 75%, 2@80%, 1@85%, 3@80%, 2@85%, 1@90%) Metcon (Weight) 5 EMOM Halting Clean Deadlift, + Hang Clean + Clean […]
08/01/2014

08/02/2014

Main – CrossFit Metcon (AMRAP – Rounds and Reps) Couplet 1 5 min AMREP 5 Front Squats (135/95) (RX+ 185/135) 10 bar-facing burpees **Rest 3 minutes […]
04/23/2015

4/24/15

CrossFit 151 – CrossFit Weightlifting Paused Front Squat (8 RM pause 2 seconds (15 minutes)) Metcon (Weight) Circuit EMOM 2 Sets (8 Min) 12 Pistols Right […]
04/22/2015

4/23/15

CrossFit 151 – CrossFit Gymnastics Metcon (No Measure) 10 Minute EMOM 10 Hollow Body Rocks 10 Arch Body Rocks Metcon Metcon (AMRAP – Rounds and Reps) […]
04/21/2015

4/22/15

CrossFit 151 – CrossFit Weightlifting Push Press (8 RM (15 Minute)) Gymnastics Metcon (No Measure) 6 Minute EMOM 6 Dips 6 Pull-Ups Metcon Metcon (Time) 2 […]
04/20/2015

4/21/15

CrossFit 151 – CrossFit Gymnastics Metcon (AMRAP – Reps) 6 Minute EMOM 15 V-ups Max Pushups Metcon (No Measure) 16 Minute EMOM 15 Handstand Hold 30 […]