Workout of the Day (WOD)

05/21/2014

5-22-14 WOD

Thursday 5/22/14 Strength Squat Cycle – Front at %’s 5 Minute EMOM of: Quick TNG Jerks 5 x 3 WOD 15 Rounds of: 5x Push Press […]
05/21/2014

5-21-14 WOD

Wednesday 5/21/14 Strength Deadlift 10 x 3 Bench Press 10x 3 AHAP WOD Tabata :20 on :10 off Ring Dips Wall Balls KB Swing Hollow rocks
05/21/2014

5-20-14 WOD

Tuesday 5/20/14 Strength Squat Cycle – Back at %’s 6 Minute EMOM of: 3x Snatch *Add weight each set. If you fail a set/rep, lower wt. […]
05/18/2014

5-19-14 WOD

Monday 5/19/14 Wind Capacity 8 x 400m Relay Run WOD 16 min AMRAP 8x KB C&J right arm 40x Double Unders 50m sled pull 40x Double […]
05/15/2014

5-16-14 WOD

Friday 5/16/14 Strength Squat Cycle – Front at %’s Hero WOD “Gator” 8 Rounds for time of: 5x Front squats #185/125 26x Ring Push ups
02/24/2015

2/25/15

Main – CrossFit Weightlifting Deadlift (5×5 @ 70-80%) Concentrate on eccentric and concentric movement…aka don’t drop the bar until the 5th rep. Metcon Metcon (AMRAP – […]
02/23/2015

2/24/15

Main – CrossFit Weightlifting Metcon (AMRAP – Rounds) Death By: Clean and Jerk 70% 1 RMMin 1 – 1 rep; Min 2 – 2 Reps, etc […]
02/22/2015

2/23/15

Main – CrossFit Weightlifting Back Squat (5×3 @ 70%+) Paused, 2-2-X-1 Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box […]
02/20/2015

2/21/15

Main – CrossFit Metcon Metcon (Time) With a Partner Buy In: 50 Ground 2 OH (155/105) …then… 8 rounds 15 deadlifts 10 pistols 5 burpees over […]