Archives for Daily WOD
18
Aug

Main – CrossFit Shoulder Press (3×5) Accessory work 3×10 Pull Ups Coaches will be moving you through the shoulder press progression. If you move on to the shoulder press you will be pressing at 75% of one rep max. Metcon (Weight) Prowler Challenge

17
Aug

Main – CrossFit CFNR!! Get ready for a one month long strength cycle focusing on the squat as well as the press. We are going to be squatting and pressing at least three times a week. We will focus on correct form and making sure that you are getting into the right body position before… Read More »

15
Aug

Main – CrossFit Metcon (Time) 20 Thrusters 20 Hang Power Cleans 20 Push Press 20 Overhead Squats 20 Dead Lift 20 Front Squats Every Minute do 3 Burpees

14
Aug

Main – CrossFit Metcon (Time) 3 Rounds for Time 1000M Row 100 Double Unders 800M Run

13
Aug

Main – CrossFit Front Squat (5x5x5) 5 Reps @40% 5 Reps @50% 5 Reps @60% Metcon (Time) 5 Rounds for Time 6 Turkish Get Ups (DB or KB) 400M Run

12
Aug

Main – CrossFit Clean (5x5x5) 5 Reps @40% 5 Reps @50% 5 Reps @60% Metcon (Weight) EMOM 8 3 Power Clean (try to make touch and go) Start at 50% of One Rep Max Every Other Round Add 10 Lbs

11
Aug

Main – CrossFit Metcon (Time) “Satans Whiskers” 3 Rounds For Time 10 Chest To Bar 10 Front Squats 165/115 10 Burpees

10
Aug

Main – CrossFit Push Press (5x5x5) 5 Reps @40% 5 Reps @50% 5 Reps @60% Metcon (AMRAP – Rounds) AMRAP 15 Farmers Walk, length of the box down and back. (Heavy Dumb Bell or KB) 20 Sit Ups 20 Push Ups

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!!!

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