Archives for Daily WOD
22
Feb

Main – CrossFit Snatch Practice/OH Squat (Practice ) Metcon (AMRAP – Reps) EMOM 20 Even: Power Snatch x 2 (95/65) OH Squat x 2 (scale:HPSnatchx2) Odd: Bar Facing Burpee x 5

20
Feb

Main – CrossFit Team WOD! Metcon (Calories) AMRAP 20 (Teams of 3) 1) Row for calories 2) 10 HSPU + 15 Toes to Bar 3) Rest (One person from each team is at a station, everyone rotates off the athlete at Station 2. Once the work is completed at Station 2, the group rotates. The… Read More »

19
Feb

Main – CrossFit Deadlift Day Deadlift Metcon (Time) 3 Rounds (135/95) 9 Deadlifts 6 Hang Cleans 3 Shoulder to Overhead

18
Feb

Main – CrossFit Push Press (2 x AMAP / 90 sec. rest b/t sets) Metcon (Time) 50 Double unders (buy in) 5 rounds 10 Thrusters (95/75) 10 Pull ups

17
Feb

Main – CrossFit EMOM 30 Metcon (AMRAP – Reps) 1) CALORIE ROW X 12/10 2) BURPEES X 12/10 3) SIT-UPS X 12/10 If repeating this WOD (see 12/4/14), add 1 rep. to all movements.

16
Feb

Main – CrossFit Clean and Jerk (Heavy or work on Efficiency! ) Metcon (AMRAP – Rounds and Reps) Revisiting Open 13.4 AMRAP 7 (135#/95#) 3 Clean and Jerk 3 Toes to Bar 6 Clean and Jerk 6 Toes to Bar 9 Clean and Jerk 9 Toes to Bar 12 Clean and Jerk 12 Toes to… Read More »

15
Feb

Main – CrossFit Back Squat (2 x AMAP – same weight as last week) Metcon (Time) 3 rounds 15 Wall Balls (20/14) 15 Box Jumps (24/20) EMOM – 5 Burpees!

12
Feb

Main – CrossFit Deadlift (5 x 3 (80-85%)) Metcon (AMRAP – Rounds and Reps) For Time 1000 m Row Buy In 4 rounds HSPU x 7/5 T2B x 10

11
Feb

Main – CrossFit Push Press (2 x AMAP@70% (add 5lbs. to 70% used in last 2 wks)) Metcon (AMRAP – Rounds and Reps) AMRAP 8 (95/65) 3 Thrusters 3 C2B 6 Thrusters 6 C2B 9 Thrusters 9 C2B 12 . . .

10
Feb

Main – CrossFit Snatch ((1,1)) Metcon (AMRAP – Rounds and Reps) AMRAP 5 Snatch (95/65) x 5 Double Unders x 20 – 5 min Rest – AMRAP 5 Ground 2 OH (95/65) x 5 Burpees x 10

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