Archives for Daily WOD
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

29
Jul

Main – CrossFit Front Squat (3x3x3) 3 Reps @ 80% 3 Reps @ 85% 3+ Reps @ 90% Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

28
Jul

Main – CrossFit Metcon (Time) 12-9-6-3-6-9-12 Hang Cleans 95/65 Sit Ups Burpess

27
Jul

Main – CrossFit Clean (3x3x3) 3 Reps @ 80% 3 Reps @ 85% 3+ Reps @ 90% Metcon (Time) 2k Row Five Minute Rest 1K Row Three Minute Rest 500M Row Note: Record scores for all of you rows.

25
Jul

Main – CrossFit Metcon (Time) Teams of 3 150 Push Ups 15 Rope Climbs 150 Squats 100 Wall Balls 400M Prowler Push (2x 45LB Plates)

24
Jul

Main – CrossFit Metcon (Time) 3 X 800 M Run 3 Minutes Rest in between runs Use this website with your one mile time from a couple of weeks ago to determine your ideal 800M interval time. Bring a watch to class http://www.mcmillanrunning.com Metcon (No Measure) 100 AB Choice

23
Jul

Main – CrossFit Push Press (5x5x5) 5 @ 65% 5 @ 75% 5+ @ 85% Metcon (Time) 12, 9, 6, 3 Hang Power Snatch 95/65 Chest to Bar Pull Ups

22
Jul

Main – CrossFit Metcon (Time) 25 Calorie Row 25 Man Makers 25 Box Jumps 24/20 25 Ring Dips 25 Dead Lift 135/95 25 Ring Dips 25 box Jumps 25 Calorie Row

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