Workout of the Day (WOD)

09/05/2013

9-6-13 WOD

Friday, Sept. 6 Benchmark Friday “Klepto” 4 rounds for time of: 27 Box jumps, Rx 24/20 20 Burpees 11 Squat cleans, Rx 145/100
09/04/2013

9-5-13 WOD

Thursday September 5th  Mobility Warmup SWOD Sprint Suicide 4×100 with 50m suicide WOD Four rounds for max reps of: 60 seconds of Pull-Ups 60 seconds Double […]
09/04/2013

9-4-13 WOD

Wednesday September 4th A. Every minute, on the minute, for 15 minutes: High Hang Snatch x 1 rep *Sets 1-3 – 50% of 1-RM Snatch *Sets […]
09/02/2013

9-2-13 WOD

Tuesday September 3rd  SWOD Strict press 4×6 WOD  800 Meter run then Five rounds for time of: 7 Push Presses (135/95 lbs) 7 Back Squat (135/95 […]
09/02/2013

Coaches Spotlight – Hines

COACHES SPOTLIGHT Name: Kai Hines Years as a CrossFit Coach: 2+ Favorite CrossFit movement: Rope climbs and Turkish Get-Ups  Favorite song to WOD to: Jay Z – 99 […]
08/11/2014

8/12/14

Main – CrossFit Gymnastics Handstand Push-ups (Death by HSPU) Metcon Metcon (AMRAP – Rounds and Reps) 18 Min 12 Weighted Ab-mats (25/10) 24 Russian Twist (25/10) […]
08/10/2014

8/11/14

Main – CrossFit Weightlifting Front Squat (1×8 @60%, 1×6@ 70%, 1×4 @80%, 1×2@90%) Metcon Metcon (Time) 20 Reps of each movement Rx (135/ 85) Deadlift Hang […]
08/07/2014

8/8/14

Main – CrossFit Warm-up Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
08/06/2014

8/7/14

Main – CrossFit Warm-up Metcon (No Measure) 3 Sets 10 Scorpion Toe Taps HandStand Walk 15-20 Meters / Holds 45 seconds L Sit 45-60 seconds Metcon […]