Archives for Daily WOD
19
Sep

Main – CrossFit Dead Lift 3x3x3 3 Reps @80% 3 Reps @85% 3 Reps @90% METCON 3 Rounds for Time 75 Double Unders 50 Air Squats  

18
Sep

Main – CrossFit 7 Rounds, 3 Minutes to complete each round. Run 400M 10 Toes to Bar   Mobility Ten minutes of coaches led Mobility  

16
Sep

Main – CrossFit Shoulder Press 3×5 Accessory Work 3X10 Banded Pull Downs in between your sets of shoulder press. Metcon (Time) 100 Double Unders 21-15-9 KB Swings 1/1.5 Burpees 100 Double Unders

15
Sep

Main – CrossFit Clean and Jerk (1,1,1,1) Coach will review Clean and Jerk, you will then have 20 minutes to Clean and Jerk. Metcon (Time) 30 Calorie Row 30 Bar Facing Burpees 30 Hang Power Cleans 135/95

14
Sep

Main – CrossFit Deadlift (5x5x5) Wendler Cycle for Dead Lifts 5 Reps @75% 5 Reps @80% 5 Reps @85% Accessory Work Romanian Dead Lift with KB or DB 2×5 in between your sets of Dead Lifts Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

13
Sep

Main – CrossFit Open Gym

12
Sep

Main – CrossFit Metcon (AMRAP – Reps) In teams of 2, with a running clock, complete the following for max number of reps. (Unless otherwise noted, one partner works while the other rests) 90 seconds of Wall Ball 20/14lbs; 90 seconds of Pull Ups (alternate with your partner every 5 reps); 90 seconds of Ab… Read More »

11
Sep

Main – CrossFit Shoulder Press (1,1,1,1,1) With a ten minute running clock do as many strict press reps as possible at 75% of your working one rep max.

10
Sep

Main – CrossFit Metcon (Time) 9/11 Tribute WOD Row/Run 1001 M 11 Box Jumps 30/24 11 Thrusters 135/95 11 Burpee Chest to Bar Pull Ups 11 Power Cleans 135/95 11 HSPU 11 KB Swings 11 Toes to Bar 11 Deadlifts 135/95 11 Push Jerks 135/95 Row/Run 1000M

9
Sep

Main – CrossFit Deadlift (1×3) Deadlift/ Hip Hinge Progression Find Heavy Set of 3 Metcon (Time) 10-1 Thrusters 95/65 1-10 Bar Facing BurpeesFirst round will be 10 Thrusters 1 Burpee Second Round 9 Thrusters 2 Burpees Third Round 8 Thrusters 3 Burpees….

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