Workout of the Day (WOD)

03/11/2014

3-21-14 WOD

Wednesday, March 12 SWOD Tempo back squat 4×4 @75% 3-1-1 (3 sec down, 1 sec pause, explode up, rest 1 sec) WOD 30 Bears (95/65) EMOM 5 […]
03/11/2014

3-11-14 WOD

Tuesday, March 11 SWOD Deadlift 4×5 @65-70% WOD 4 Rounds 30 HRPU 15 Pwr Snatch (75/55) 12 BJ (24/20) 24 pistols
03/09/2014

3-10-14 WOD

Monday, March 10 SWoD EMOM 8 2x Clean + 1 Jerk WOD 21-15-9-15-21 Ring dips Abmat Wallball
03/06/2014

3-7-14 WOD

March 7 – Friday Jackie 1000 m row 50 Thrusters (45/35) 30 pullups
03/06/2014

3-6-14 WOD

March 6 – Thursday CF Open Skill Day -Double Unders -Toes to Bar -squatting efficiency -Mobility
12/09/2014

12/10/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 65%) Metcon GI Jane (Time) 100 burpee Pullups18 min Cap *Mod=jumping pullup from a box…do not use bands […]
12/08/2014

12/09/2014

Main – CrossFit Skill Work Metcon (No Measure) EMOM 5 min 10 KB Swing (70/53) …then… 10 min TGU skill work Metcon Metcon (AMRAP – Rounds […]
12/07/2014

12/8/14

Main – CrossFit Weightlifting Clean and Jerk (3×2 @ 70, 3×1 @ 85%) Metcon Metcon (3 Rounds for reps) 3 AMRAPS, 1 minute rest btwn Sets […]
12/05/2014

12/6/14

Main – CrossFit Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 in Pairs 10 G20 (135/95) 20 […]