Workout of the Day (WOD)

04/02/2013

4-2-13 WOD

Tuesday, 4/2/13 SWOD 3 rounds – TGU (heavy) WOD 6 rounds Even rounds: 30 pull ups & 250m row or 200m run Odd rounds: 60 scissor […]
04/02/2013

4-1-13 WOD

Monday, 4/1/13 SWOD Find 1RM Front Squat WOD 4 Rounds EVEN RDS: Twice around Bldg/ME KB Swing 53/36. ODD RDS: Twice Around Bldg/ME Double Unders. Against 4 min clock
03/28/2013

3-29-13 WOD

Friday, 3-29-13  WOD ‘Karen’
03/27/2013

3-28-13 WOD

Thursday, 3-28-13 SWOD Snatch progression 5 min emom WOD Buy in: 50 weighted abmat 5 laps around bldg. 15 deadlifts 185/115 3 laps around bldg 10 […]
03/26/2013

3-27-13 WOD

Wednesday, 3-27-13 SWOD Mobility WOD 30 DU (90 singles) 3 Power Cleans (155/105) 30 Wall Balls 6 Power Cleans 15 T2B 9 Power Cleans 15 T2B […]
03/25/2014

3-26-14 WOD

March 26 – Wednesday SWOD EMOM 12 Even -> Clean + 2 FS + 1 Jerk @100-120% Snatch max Odd -> Snatch grip deadlift + Snatch […]
03/24/2014

3-25-14 WOD

March 25 – Tuesday SWoD Bench Press 4×8 @60-70% Superset with 250m sprint row WOD 50 DU 40 abmat 30 K2E 20 TGU (26/19) 10 HSPU
03/24/2014

3-24-14 WOD

March 24 – Monday SWOD Weighted good mornings (light) 4×8 Superset with 8 weighted step-ups (same weight as GMs) WoD 15 min AMRAP 5 C2B 5 […]
03/24/2014

3-21-14 WOD

March 21 – Friday Open 14.4 Or Crossfit Total II Clean – Bench Press – Overhead Squat *rest to full recovery 2k row