Archives for Daily WOD
8
Aug

Main – CrossFit Metcon (AMRAP – Rounds) AMRAP 25 Teams of Two 50 Wall Balls 20/14 40 Kettle Bell Swings 2/1.5 30 Toes to Bar 400 M Run (200M Each) One athlete moving at a time.

7
Aug

Main – CrossFit Push Press (5x3x1) Metcon (No Measure) Accessory Work 50 Pull Ups 50 Ring Dips **Try to do the pull ups and dips as strict as possible** You may break the two exercises up however you like. Metcon (Time) Plank for as long as you can!!!

6
Aug

Main – CrossFit Coach Lead Mobility (No Measure) 10 Minutes Metcon (Time) 3 Rounds For Time 500M Row 12 Burpees 21 Box Jumps (Games Standard) Metcon (No Measure) 100 Push Ups **Not for time**

5
Aug

Main – CrossFit Clean (5x3x1) 5 Reps @75% 3 Reps @85% 1+ Rep @95% Full Clean= Receive in full squat Metcon (AMRAP – Rounds) Every Two Minutes For 7 Rounds 3x Power Clean @ 70% 30 Double Unders 7 Strict Chest to Bar Pull Ups Record Rounds Finished, if you don’t finish the round start… Read More »

4
Aug

Main – CrossFit Metcon (Distance) Endurance WOD!! Row 1 Minute Rest 3 Minutes Run 1 Minute Rest 3 Minute Row 1 Minute Rest 3 Minutes Run 1 Minute Rest 3 Minute Row 1 Minute Rest 3 Minutes Run 1 Minute Rest 3 Minute Row 1 Minute Rest 3 Minutes Run 1 Minute Rest 3 Minute… Read More »

3
Aug

Main – CrossFit Front Squat (5x3x1) 5 Reps @75% 3 Reps @85% 1+ Rep @95% Metcon (AMRAP – Reps) Ascending Ladder for 10 Minutes 20 Double Unders 1 Power Snatch 115/80 20 Double Unders 2 Power Snatch 115/80 20 Double Unders 3 Power Snatch 20 Double Unders 4….. Record the amount of Snatches completed

2
Aug

Main – CrossFit Metcon (No Measure) OPEN GYM

1
Aug

Main – CrossFit 31 Heroes (AMRAP – Rounds) “31Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner… Read More »

31
Jul

Main – CrossFit Push Press (3x3x3) 3 Reps @ 80% 3 Reps @ 85% 3+ Reps @ 90% Metcon (15 Rounds for reps) EMOM 15 155/105 1 Dead Lift 1 Hang Clean 1 Front Squat 1 Push Press Note: These movements must all be done separately. You may not squat clean into a thruster.

30
Jul

Main – CrossFit Metcon (Time) 3 Rounds for Time 12 Dead Lift 185/115 24 Kettle Bell Swings 1.5/1 Pood 48 Double Unders/ Attempts Metcon (No Measure) 100 Ab Choice

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