Archives for Daily WOD
19
Aug

Main – CrossFit Row WOD 20AUG (Time) Row 1000m Rest Row 750M Rest Row 500M Rest Row 250M2 Rounds Your rest time will be equal to the amount of time it took you to row the previous distance. Example: 3:20 split for the 1000M row, your rest time will be 3:20 seconds before you move… Read More »

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.

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