Workout of the Day (WOD)

05/20/2013

5-21-13 WOD

Tuesday, 5-21-13 SWOD 7 minutes to find 1RM Power Clean Every 40 seconds for 7 minutes @65% of P.C. 1RM – 1x P.C. + Split jerk […]
05/16/2013

5-17-13 WOD

Friday, 5-17-13 CrossFit Total
05/15/2013

5-16-13 WOD

Thursday, 5-16-13 SWOD 7 set of 3 Bench Press Heavy as Possible 20 DU after each set WOD 10 min AMRAP 3x Push Jerk 115/75 3x […]
05/14/2013

5-15-13 WOD

Wednesday, 5-15-13 SWOD 10 min 1 RM Power Clean 10 Min 1 RM Snatch WOD 3 Rounds 20 Goblet squats 55/35 KB 15 burpees 10 KB […]
05/13/2013

5-14-13 WOD

Tuesday, 5-14-13 SWOD 2000 m Row for Time WOD 100 Rope Slams 10 down and back Framers Carry 55/35 KB 40 Ring Dips 80 Wall Balls […]
05/06/2014

5-7-14 WOD

Wednesday 5/7/14 Strength 6 Minute EMOM of: 4x Snatch Touch N Go (add 10 lbs every minute) Full rest btwn sets WOD: Chipper Ascending & Descending […]
05/04/2014

5-6-14 WOD

Tuesday 5/6/14 Strength 8 min EMOM C&J 3@70% Strength Squat Cycle – Front at %’s WOD 4 Rounds of 2 Minute AMRAPS of: 15x Wall Balls […]
05/04/2014

5-5-14 WOD

  Monday 5/5/14 Strength & Skills 14 Minute EMOM of: Odd Minute: 5x Deadlift 85% Even Minute: 30x Double Unders WOD 8 Rounds for time of: […]
05/01/2014

5-2-14 WOD

Friday 5/2/14 Strength Squat Cycle – Back %’s same as Monday 10 Min. Warm up with Snatch Progressions “Isabel” 30x Snatch* for time #135/95 * Power […]