Workout of the Day (WOD)

06/13/2014

6-13-14 WOD

Friday 6/13/14 Strength Squat Cycle – Front at %’s Hero WOD “Daniel” 50 pull-ups 400-meter run 95-lb. Thruster, 21 reps 800-meter run 95-lb. Thruster, 21 reps […]
06/13/2014

6-12-14 WOD

Thursday 6/12/14 Metcon “Tabata +” 8 Rounds of :20 on :10 off *Double unders *Abmat Sit ups *Reverse Alt. BB Lunge #45/35 * Air Squats *KB […]
06/13/2014

6-11-17 WOD

Wednesday 6/11/14 Strength Squat Cycle – Back at %’s (Same % & rep scheme as Monday) WOD Box Jump 10-20-30-20-10 #24/20 Hang Clean 10-10-10-10-10 #135/80
06/10/2014

6-10-14 WOD

Tuesday 6/10/14 Gymnastics Skills Take 10 -15 Minutes and work on 3 of the following: Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, […]
06/09/2014

6-9-14 WOD

Monday 6/9/14 STRENGTH: Squat Cycle – Front at %’s 7 Minute EMOM of: Snatch 1.1.1 (increase weight every set) WOD 12 Minute AMRAP of: 100M Row […]
03/11/2015

3/12/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 12 Minutes, Snatch 70-85% Odd: 3 Snatch Pulls Even: Snatch + Hang Snatch Metcon Metcon (Time) 4 Rounds (135/95) […]
03/10/2015

3/11/15

Main – CrossFit Metcon Metcon (6 Rounds for reps) .com 20141210 12 minute clock with 135/95 barbell 1 Min Squat Cleans 1 Min Jerks 2 Min […]
03/09/2015

3/10/15

Main – CrossFit Weightlifting Back Squat (3×5 @ 75%) Metcon Metcon (Time) 5 Rounds for Time of: 50 Double Unders 20 Toes to Bar 5 Power […]
03/08/2015

3/9/15

Main – CrossFit Speed Work Metcon (No Measure) Sprints 12x100m sprints, 1:1 Work-rest weather/ice alternate: 12x100m row sprints Metcon Metcon (AMRAP – Rounds and Reps) 8 […]