Workout of the Day (WOD)

07/23/2014

7/24/14

Main – CrossFit “Games Week Day 4” Strict Press (4 sets x 8 reps, superset w/8 ring dips) aka Shoulder Press Metcon (Time) “2007” 1k Row […]
07/22/2014

7/23/14

Main – CrossFit “Games week day 3” Metcon (Weight) EMOM 8 Minutes Clean + Hang Clean + Jerk 65-80% Clean and Jerk (E2MOM 1 rep, 6 […]
07/21/2014

7/22/14

Main – CrossFit “Games Week Day 2” Skill Work 4×8 Turkish Get-ups …superset… 4×5 Strict pullups Metcon (Time) “Almost Event 4, 2009” Row 500m 30 seldge […]
07/20/2014

7/21/14

Main – CrossFit “Games Week Day 1” Front Squat (2×10 @ 60%, 2×8@70%, 1×6@80%) Metcon (AMRAP – Rounds and Reps) 2009 Crossfit Games Event #5 Three […]
07/17/2014

7/18/14

Main – CrossFit HAPPY BIRTHDAY TODD WALKER!!!! Metcon Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups Cash-Out Metcon (No Measure) 3×12 […]
04/14/2015

4/15/15

CrossFit 151 – CrossFit Weightlifting Front Squat (7 RM with 2 Second hold @ bottom) Metcon (No Measure) EMOM Ping Pong 3 sets 10 Split Squats […]
04/13/2015

4/14/15

CrossFit 151 – CrossFit Gymnastics Metcon (AMRAP – Reps) EMOM 4 Sets Ping Pong 25 Tuck Ups (K2C) 2 Wall Walks Metcon Metcon (AMRAP – Rounds […]
04/12/2015

4/13/15

CrossFit 151 – CrossFit Weightlifting Bench Press (7 RM) Metcon (AMRAP – Reps) EMOM Ping Pong (3 sets) 10 Barbell Rows (heavy) 15 Ring Dips Metcon […]
04/09/2015

4/10/15

Main – CrossFit Weightlifting Back Squat (6 RM) Metcon (AMRAP – Reps) Circuit EMOM 3 Sets M1: 16 Front loaded Lunges (AHAP) M2: Max Pull-ups M3: […]