Workout of the Day (WOD)

04/30/2014

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04/29/2014

4-30-14 WOD

Wednesday 4/30/14 Strength Squat Cycle – Front %’s same as Monday 6 Minute EMOM of: 4x C&J Touch N Go (add 10 lbs every minute) WOD […]
04/29/2014

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04/28/2014

4-29-14 WOD

Tuesday 4/29/14 Wind Capacity (24 Minutes to complete): 4 rnds of 400M Run + 500M Row (Rest 60 secs btwn sets) WOD (12 Minute Cap) 50x […]
04/28/2014

4-28-14 WOD

Monday 4/28/14 Strength Squat Cycle – Back w/ Pauses 2×4 @50% 2×4 @ 60% 2X3 @ 70% 2×2 @ 80% 2×1 @ 85% Snatch Pull from […]
01/18/2015

1/19/15

Main – CrossFit Weightlifting 3 Pos Clean (Every 90 seconds for 6 rounds, 70-80%) Cleans from Floor, Knee, and mid thigh Metcon Metcon (AMRAP – Rounds […]
01/16/2015

1/17/15

Main – CrossFit Metcon Metcon (Time) Pistols Curtis Ps (95/65) over Bar Burpees Ground 2 Overhead (95/65) HRPU Wallballs (20/14) KB Swing (53/35) Box Jumps (24/20) […]
01/15/2015

1/16/15

Main – CrossFit Metcon Metcon (Time) “Fractured Fran” Thrusters / Pullups 21 / 21 – Rest 4 minutes 15 / 15 – Rest 4 minutes 9 […]
01/14/2015

1/15/15

Main – CrossFit Weightlifting 1: Bench Press (Find 1RM) 2: Bench Press (Max Reps @ 60% 1RM) Metcon Metcon (Time) 5 Rounds 25 Double Unders (RX+ […]