Workout of the Day (WOD)

11/11/2013

11.12.13 WOD

Tuesday, November 12 SWOD EMOM 8 min 1 Clean + 2 Jerks @ 70-80% WOD Tabata (20/10) -Air Squats -Ab Rollouts -Deadlift (225/155)(185/135)(135/95) -Double Unders
11/11/2013

11.11.13 WOD

Monday Nov 11 SWOD 4x100m sprint 4x200m sprint 1x400m run WOD “Hammer” 5 Rounds 5 Power Clean (135/95) 10 Front Squat (135/95) 5 Jerk (135/95) 20 […]
11/07/2013

11.8.13 WOD

Friday Nov 8 SWOD Find BS 1RM in 20 minutes WOD Diane (8 min cap) 21-15-9 Dead Lifts (225) HSPU Rest 4 minutes Annie (8 min […]
11/07/2013

11.7.13 WOD

Thursday Nov 7 SWOD Find 1RM Strict press …then… 3×5 Push Press at that weight WOD 4 Rounds, 1 minute per station Bar or Ring Muscle […]
11/05/2013

11.6.13 WOD

Wednesday Nov 6 SWOD Find 1RM Snatch WOD Buy In of 100 Double Unders …then… 8 Rounds for time 6 KB Clean and Jerk (53/35) 15 […]
09/26/2014

WoRM

Main – CrossFit Metcon Metcon (No Measure) 2 person teams, same sex 3 Rounds for Time 30 Squats* 95/65 30 Burpees** *Both athletes will be holding […]
09/25/2014

09/26/2014

Main – CrossFit Weightlifting Clean and Jerk (1×3@50, 1×3@60, 1X3@65, 1×3@70, 1X3@75) Metcon Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees […]
09/24/2014

09/25/2014

Main – CrossFit Weightlifting Snatch (Todays 1RM) After warming up, find today’s 1RM in 6 attempts. Metcon Metcon (Time) 1/10, 2/9….9/2, 10/1 Deadlift Power Snatch ** […]
09/24/2014

09/24/2014

CrossFit Weightlifting Snatch (Todays 1RM) After warming up, find today’s 1RM in 6 attempts. Metcon Metcon (Time) 1/10, 2/9….9/2, 10/1 Deadlift Power Snatch ** 60% of […]