Archives for Daily WOD
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 (1,1,1,1,1,1…..) 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

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

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

10
Jul

Main – CrossFit Metcon (AMRAP – Reps) EMOM 20 Even: 3 Push Press 115/85 Odd: Double Unders Max Effort Extra Credit Skill Work for the remainder of class. Pick something that you do not know how to do that you would like to learn. Ask Coach Mel, Tom or JP how you can get there.

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