Workout of the Day (WOD)

05/14/2014

5-15-14 WOD

Thursday 5/15/14 Skill work Muscle up progressions Strength 3 x 10 Bench Press AHAP WOD 21-15-9 of: Thrusters #115/75 Box Jumps 24/20
05/14/2014

5-14-14 WOD

Wednesday 5/14/14 Mobility Spend 10 minutes PreHab Shoulder & mobility Strength Squat Cycle – Back at %’s WOD 6 Rounds of: 1 Min: M.E. Hang Snatch […]
05/14/2014

5-13-14 WOD

Tuesday 5/13/14 Skill work 10 Min EMOM of: Odd Minutes: 6-8x HSPU Even Minutes: 8-10 T2B WOD 20 Minute AMRAP of: 400M Run 15x OH Lunge […]
05/14/2014

5-12-14 WOD

Monday 5/12/14 Strength Squat Cycle – Front at %’s Wind Capacity 3 x 500M Row (Sprint speed, full rest btwn sets) WOD 2 Rounds for time […]
05/13/2014

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02/19/2015

2/20/15

Main – CrossFit Weightlifting Behind The Neck Jerk (Build to 1 RM) Jerking from behind the neck puts you in a mechanically advantageous position. Metcon Metcon […]
02/18/2015

2/19/15

Main – CrossFit Weightlifting Metcon (Weight) 2 Clean Pulls + 1 Clean 6×1 @ 85% Metcon Metcon (Time) For Time 100 Double Unders 20 Burpees 75 […]
02/17/2015

2/18/15

Main – CrossFit Weightlifting Paused Front Squat (5×3 @ 75%) 2-2-X-1 Pause scheme. Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row […]
02/16/2015

2/17/15

Main – CrossFit Weightlifting Bulgarian Split Squat (4×8 (2 sets ea leg) AHAP) http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/ Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes 1 Rope […]