Archives for Daily WOD
21
Jul

Main – CrossFit Front Squat (5x5x5) 5 @ 65% 5 @ 75% 5+ @ 85% Metcon (AMRAP – Reps) TABATA 16 Minutes Push Ups Slam Balls Thrusters 95/65 Toes To Bar

20
Jul

Main – CrossFit Clean (5x5x5) New Wendler Cycle different movements 5 @ 65% 5 @ 75% 5+ @ 85% Metcon (Time) 3 Rounds For Time 3X Body Weight Clean and Jerk 200M Run

18
Jul

Main – CrossFit Metcon (Time) Teams Of 3 100 Burpees 400M Prowler Push 165LB (2, 45LB Plates) 100 Air Squats 400M Prowler Push 165LB (2, 45LB Plates) 100 Situps NOTE: Wod will be done all outside. Complete reps as a team, more than one person can be working at a time. All reps must be… Read More »

17
Jul

Main – CrossFit Push Jerk (1,1,1,1,1,1 One Rep Max 20 Miutes) Metcon (AMRAP – Reps) EMOM 10 3x Power Cleans 135/95 20x Double Unders

16
Jul

Main – CrossFit Ring Dips and Pull Ups (3×10) 3 x 10 of Weighted Dips 3 x 10 of Weighted Pull Ups Metcon (Time) 21-15-9 KB Snatch KB Swings KB Goblet Squats You choose KB Weight

15
Jul

Main – CrossFit Metcon (Time) 300 Double Unders 2K Row 1 Mile Run

14
Jul

Main – CrossFit L-Sit (30 Seconds) Coach will teach and warm you up for L-Sit holds. Try and hold the L Sit for 30 second increments during the 15 minutes of allotted time. Metcon (Time) AMRAP 12:41 15 Box Jumps 10 Ring Dips 5 Push Press 95/65

13
Jul

Main – CrossFit Overhead Squat (1,1,1,1,1,…) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

13
Jul

Main – CrossFit Overhead Squat (1,1,1,1,1,1…..) 20 Minutes to find a one rep max Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

11
Jul

Main – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

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