Workout of the Day (WOD)

07/10/2014

7-11-14 WOD

Friday, 7/11/14 SWOD Lynne 5 Rounds – Max reps Bench Press (body weight) Pull Ups WOD Nancy 400m Run 15 OHS (95/65)
07/09/2014

7-10-14 WOD

Thursday 7/10/14 SWOD Back Squat 2×5 @60%, 2×5 @70%, 1 set ME @ 80% WOD 5 rounds for time 8 HSPU 16 KB swing 24 Hollow […]
07/08/2014

7-9-14 WOD

Wednesday 7/9/14 SWOD 20 min gymnastics work (muscle up progression, butterfly/kipping pu) WOD 75 DU 30 Squat Clean to Thruster (155/105) 75 DU
07/07/2014

7-8-14 WOD

Tuesday 7/8/14 SWOD 10 min find 1RM Strict Press then 8 min EMOM 2 Power Jerk + 1 Split Jerk (increase weight ea min) WOD 21-15-9 […]
07/06/2014

7-7-14 WOD

Monday 7/7/14 SWOD Front Squat 1×10 @55%, 1×8 @ 60%, 1×8@65%, 1×5@70% WOD 12 min AMRAP 12 SDHP (95/65) 12 HRPU 12 Ring Row 12 Wall […]
04/02/2015

4/3/15

Main – CrossFit Warm-up Metcon Today’s Metcon is a Monster Mash created by Crossfit Linchpin. There will be a 45 minute running clock. If you complete […]
04/01/2015

4/2/15

Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 3 HSPU 6 Ground to Overhead (115/75) 9 Air Squats 12 ab-mat situps […]
03/31/2015

4/1/15

Main – CrossFit Weightlifting Back Squat (In 20 minutes, find 3RM) Metcon Metcon (Time) For Time: 40 Back Squats / 40 cal Row 30 Front Squats […]
03/30/2015

3/31/15

Main – CrossFit Speed Work Metcon (Weight) “Tractor Pull” Sled Pull – 50m Men: 90#, build in 45# jumps Women: 70#, build in 35# jumps Class […]