Archives for Daily WOD
24
Sep

Main – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

23
Sep

Main – CrossFit Metcon (Time) 3x500M RowMax effort 3x500M rows, make sure you have a near full recovery before getting back on the rower.

22
Sep

Main – CrossFit Back Squat (3×3) Metcon (Time) 50 Hand Stand Push Ups 50 Pull UpsComplete 50 Push ups and HSPU as fast as you can. You can break the reps up however you would like.

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 »

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