Workout of the Day (WOD)

07/03/2014

7-4-14 WOD

Friday 7/4/14 Mary + DT 5 Rounds for Time 5 HSPU 10 Pistols 15 Pullups 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks […]
07/02/2014

7-3-14 WOD

Thursday 7/3/14 SWOD Death by Heavy KB Swings x2 WOD 12 min AMRAP 30 DU 20 Air Squats 10 Box Jumps (24/20)
07/02/2014

7-2-14 WOD

Wednesday 7-2-14 Oly Skills Snatch Grip Push Press 5×3 Then EMOM 8 min Snatch + Snatch Balance (60-75%) WOD 5 Rnds 400m Run 15 Thrusters (95/65)
07/01/2014

7-1-14 WOD

Tuesday 7/1/14 SWOD EMOM 15 Min 1,4,7,10,13 – 2 clean & 1 Jerk 2,5,8,11,14 – 4 snatch grip deadlift 3,6,9,12,15 – 5 Barbell Rows WOD 3 […]
07/01/2014

6-30-14

Monday 6/30/14 SWOD Deadlift – find 3RM SWOD Chipper 50 Air Squats 40 Ring Rows 30 Wall Balls 20 Pull-Ups 10 Burpees
03/29/2015

03/30/2015

Main – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at […]
03/27/2015

3/28/15

Main – CrossFit Metcon Metcon (AMRAP – Reps) With a partner: 3,2,1 GO – Run 200m KB Swings (53)(35) =1 point ea. Minute 3 – Run […]
03/26/2015

3/27/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.5 to be […]
03/25/2015

3/26/15

Main – CrossFit Weightlifting Back Squat (5×3 @ 80-85%) Metcon Metcon (Time) 8 Rounds of Cindy for Time