Workout of the Day (WOD)

02/04/2014

2-4-14 WOD

Tuesday, Feb 4 Swod. 10 min emom. 3 Clean. 155/105 8 min emom. Jerk 2×135/95 Wod 4 Rounds. ME DU 90 sec on. 30 sec off. […]
02/04/2014

2-3-14 WOD

Feb 3rd. SWOD. TGU 53/35. 2 min Amrap. Alt arms. X3 rest 1min in between. WOD. 2x 8min Amrap. 10xDL 185 & 10BJ 24/20. Push press […]
01/30/2014

1-31-14 WOD

JAN 31 SWOD EMOM 6 3 Curtis Ps 95/65 (Hang Squat Clean -> 2 lunge steps Front Rack -> StO) WOD “Amanda” 9-7-5 Muscle Ups Snatch […]
01/29/2014

1-30-14 WOD

JAN 30 SWOD EMOM 10 4 Deadlift @80% WOD 2k row 2 rope climbs 20 burpees 1k row 1 rope climb 10 burpees
01/28/2014

1-29-14 WOD

JAN 29 SWOD 1 ΒΌ Squats 5×5 @75% WOD HSPU / Double Unders / Back Squat (165/115)(135/95)(95/65) 3 / 40 / 5 6 / 60 / […]
11/16/2014

11/17/14

Main – CrossFit Weightlifting Front Squat (Find 1RM) Metcon Metcon (AMRAP – Rounds) 20 Min EMOM Min 1 – 200m Row Sprint Min 2 – 10 […]
11/13/2014

11/14/2014

Main – CrossFit Weightlifting Metcon (AMRAP – Reps) Bench Press Burnout Build your bars in the following order: 2.5 / 5 / 10 / 15 / […]
11/12/2014

11/13/2014

Main – CrossFit Weightlifting Push Jerk (1×3 @ 60%. 1×3@70. 1X2@80. 2×1@90%) Metcon Metcon (Time) For Time 30 reps Bear Complex RX+ 135/95 RX 115/75 Mod […]
11/11/2014

What Legs

Main – CrossFit Weightlifting Overhead Squat (Find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 250 m row 50 Double Unders