Archives for Daily WOD
20
Nov

Main – CrossFit Deadlift (1×8) Metcon (Time) 21-15-9 KB Swings 1.5/1 Pulls Ups Box Jumps 24/20

19
Nov

Main – CrossFit Metcon (No Measure) Pistol Squat 4 reps x 5 sets Pull Aparts 10 Reps x 4 sets Planks 4 20 second holds x 2 set Metcon (AMRAP – Rounds) AMRAP 10 OH Walking Lunge (45/25) x20 Steps Strict HSPU x10 Toes to Bar x10

18
Nov

Main – CrossFit Clean (Skill Work ) Metcon (Time) Ascending/ Descending Ladder 5,4,3,2,1 Cleans @85% of Part A 10,20,30,40,50 Double Unders

17
Nov

Main – CrossFit Shoulder Press (1×8) Metcon (Time) 4 Rounds for time 400M (row/run, 2 row, 2 run) 2 Strict Press 4 Push Press 6 Push Jerk **Barbell weight is @90% of two rep max

16
Nov

Main – CrossFit Front Squat (1×8) Metcon (AMRAP – Rounds) “Beep Test” Every Minute on the Minute until you can’t complete this cycle 7 Thrusters 75/55 7 Pull Ups 7 Burpees

14
Nov

Main – CrossFit Metcon (AMRAP – Rounds) AMRAP 20 50 Walls Balls 20/14 50 Double Unders 40 Box Jumps 24/20 40 Toes to bar 30 Pull Ups 30 Burpees 20 Hang Power Cleans 95/65 20 Push Press 95/65 10 Hang Snatches 95/65 10 Muscle Ups **Same weight for all barbell movements

13
Nov

Main – CrossFit Deadlift (2x2x2) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

12
Nov

Main – CrossFit Metcon (AMRAP – Reps) 3 Stations, 3 Minutes at each station 3 rounds one minute of transition time. Row 500 M Ring Rows and Push Ups *reps must be equal at the end of round Wall Balls and Sit Ups *reps must be equal at the end of round

11
Nov

Main – CrossFit Shoulder Press (2x2x2) Metcon (Time) 6 Rounds For Time 200 M Run 5 HSPU 10 Pull Ups

10
Nov

Main – CrossFit Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#

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