Archives for Daily WOD
28
Aug

Main – CrossFit Shoulder Press (3x 6-8) Accessory Work Two Arm Farmers Walk 3x 20 Steps Metcon (Time) 800M Buy In 20 HSPU 150 Double Unders 20 HSPU 800M Buy Out

27
Aug

Main – CrossFit Front Squat (3×5) Accessory Work Prowler Sprint x6 (10 yards one trip down) 165/125 Metcon (Time) AMRAP 10 8 Toes To Bar 10 OH Walking Lunge 12 Sit Ups

26
Aug

Main – CrossFit 27 AUG (Time) Row 50 Calories Sprint 100M Row 40 Calories Sprint 100M Row 30 Calories Sprint 100M Row 20 Calories Sprint 100M Row 10 Calories Sprint 100M

25
Aug

Skill Work: Proper hip hinge   WOD 21-15-9 Wall Balls Burpees

24
Aug

3×5 Press Accessory Work 3 Sets of Max Pull Ups. Complete however you want strict, kip, banded.   WOD Grace 115/85 Row 500M Grace 115/85

21
Aug

Main – CrossFit 22 Aug (Time) 800M Run 21 Strict Press 95/65 800M Run 18 Strict Press 800M Run 15 Strict PressAll press must be done unbroken, if you break (put the bar down) you will be assessed a 200M run penalty.

20
Aug

Main – CrossFit Front Squat (3x 6-8 Reps @75%) Accessory Work- 3×10 Ring Row Dead Bug 21 AUG (Time) 4 Rounds For Time 5x Muscle Ups 10x Dead Lift 225/185 20x Walking Lunges

19
Aug

Main – CrossFit Row WOD 20AUG (Time) Row 1000m Rest Row 750M Rest Row 500M Rest Row 250M2 Rounds Your rest time will be equal to the amount of time it took you to row the previous distance. Example: 3:20 split for the 1000M row, your rest time will be 3:20 seconds before you move… Read More »

18
Aug

Main – CrossFit Shoulder Press (3×5) Accessory work 3×10 Pull Ups Coaches will be moving you through the shoulder press progression. If you move on to the shoulder press you will be pressing at 75% of one rep max. Metcon (Weight) Prowler Challenge

17
Aug

Main – CrossFit CFNR!! Get ready for a one month long strength cycle focusing on the squat as well as the press. We are going to be squatting and pressing at least three times a week. We will focus on correct form and making sure that you are getting into the right body position before… Read More »

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