Workout of the Day (WOD)

01/21/2013

1-21-13 WOD (Workout of the Day)

Monday, 1/21/13 SWOD 5×5 hang cleans (build heavy) EMOM 5 min Every 30 sec 1 hang clean + 1 power clean + 1 jerk WOD 4 […]
01/19/2013

1-19-13 WOD (Workout of the Day)

Saturday, 1/19/13 Partner/Team WOD Join us on Saturdays for a partner/team WOD  
01/17/2013

1-18-13 WOD (Workout of the Day)

Friday, 1-18-13 Skills Double Unders WOD ‘Angie’
01/16/2013

1-17-13 WOD (Workout of the day)

Thursday, 1/17/13 SWOD Alt CrossFit Total 5x Deadlift 5x Front Squat 5x Bench Press (Total weight moved in all 15 reps) WOD Chipper for Time 55x […]
01/15/2013

1-16-13 WOD Workout of the Day

Wednesday, 1/16/13 SWOD Handstand Holds Push Press WOD (for time) 1000m Row 10x Wall Walks 800m Row 8x Wall Walks 600m Row 6x Wall Walks Cash […]
01/21/2014

1-22-14 WOD

Wed Jan 22 WoD 12-9-6-3 Snatch (Full or Power) 135/95 Double Unders 48-36-24-12 SWOD EMOM 8 Clean+Power Clean+Jerk 80%
01/20/2014

1-21-14 WOD

Tuesday JAN 21 SWOD Skill work Kipping pullup / muscle up WOD AMREP 90 seconds on 30 seconds rest 5 Burpees Max effort alt Lunges w/plate […]
01/20/2014

1-20-14 WOD

Monday JAN 20 SWOD Snatch EMOM 8 2 Snatch + 2 Snatch Balance 75-80% WoD “It only gets better” *each round add 1 rep to each […]
01/16/2014

1-17-14 WOD

Friday JAN 17 SWOD Muscle Up Progression/Skill work 15 minutes WOD Member’s Choice Cindy (20 min AMRAP) or Chelsea (EMOM 30) 5 Pullups 10 Pushups 15 […]