Workout of the Day (WOD)

07/01/2013

6-29-13 WOD

Saturday, 6-29-13 WOD ‘The Smoking Gun’ Partner Style
07/01/2013

6-28-13 WOD

Friday, June 28th Benchmark WOD Friday “White”
07/01/2013

Coaches Spotlight

COACHES SPOTLIGHT Name: Zak Koch Affiliate: CrossFit 151 Years as a CrossFit Coach: 1/2 Favorite CrossFit movement: Muscle Up Favorite song to WOD to: Killing in […]
06/26/2013

6-27-13 WOD

Thursday, June 27th Warm Up: Group warm up, 100 Double Unders for time WOD: Tabata Gone Bad 20 seconds of work, 10 seconds of rest repeated […]
06/25/2013

6-26-13 WOD

Wednesday, June 26th Warm Up: 2 Rounds 15 Wall Balls 30 Abmat Situps 40 Russian Twists SWOD: Front Squat 4-4-3-3-2-2-1 WOD: 4 Rounds 30 HRPU 15 […]
06/17/2014

6-17-14 WOD

Tuesday 6/17/14 Strength Squat Cycle – Back find 1RM Wind Capacity 3 sets of 6 Minute AMBAPs of: 800M Run *with remaining time M.E. Burpee onto […]
06/16/2014

6-16-14 WOD

Monday 6/16/14 Strength 8 min EMOM – squat cleans WOD 3 Rnds for time: 50 Double Unders 15x Toes 2 Bar 15x HSPU (Rest 2 min)
06/13/2014

6-13-14 WOD

Friday 6/13/14 Strength Squat Cycle – Front at %’s Hero WOD “Daniel” 50 pull-ups 400-meter run 95-lb. Thruster, 21 reps 800-meter run 95-lb. Thruster, 21 reps […]
06/13/2014

6-12-14 WOD

Thursday 6/12/14 Metcon “Tabata +” 8 Rounds of :20 on :10 off *Double unders *Abmat Sit ups *Reverse Alt. BB Lunge #45/35 * Air Squats *KB […]