Month: January 2019

WOD for 2.1.19 Workout Of The Day CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

WOD for 1.31.19 Workout Of The Day Front Squat (8 x 2 @ 95% of 1RM) Power Clean (8 x 2 @ 95% of 1RM, no touch and go) you may fail some reps on this and that is ok

WOD for 1.30.19 Workout Of The Day Metcon (AMRAP – Rounds and Reps) Death By Strict Pull-Up + 2 Honest Push-Ups 3.2.1..go! 0-1 minute on clock do 1 strict pull-up, 2 push-ups 1-2 minute on clock do 2 strict pull-ups + 4 push-ups 2-3 minute on clock do 3 strict pull-ups + 6 honest push-ups… …

CrossFit WOD, January 30, 2019 Read More »

WOD for 1.29.19 Workout Of The Day Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

WOD for 1.28.19 Workout Of The Day Metcon (Time) "Short, Fast & Heavy" 3 Rounds For Time 6 Hang Squat Snatch (155/105 lbs) 6 Bar Muscle-Ups Bar Muscle-Ups can be scaled to 6 Burpee Chest To Bar Pull-Ups, barbell loading can be scaled based on your ability

WOD for 1.26.19 Workout Of The Day The ODB (Ole Dave Blanchard) Fiddy (Time) For Time 50 Burpees 200m Run 50 Sit-Ups 200m Run 50 Pull-Ups 200m Run 50 Air Squats 200m Run 50 Push-Ups 200m Run 50 Push-Ups 200m Run 50 Air Squats 200m Run 50 Pull-Ups 200m Run 50 Sit-Ups 200m Run 50 …

CrossFit WOD, January 26, 2019 Read More »

WOD for 1.26.19 Workout Of The Day Metcon (Time) "5-10 minutes, light loading, miserable" 75 Thrusters For Time at 95/65 lbs* *If you set the barbell down do 10 Burpees over it. No resting in back rack.

WOD for 1.24.19 Workout Of The Day Front Squat (7 x 4 @ 90% of 1RM) Power Clean (EMOM x 7 x 4 Power Cleans @ 90% of 1RM) Metcon (AMRAP – Reps) Floor Press Death Sets Go to failure on each of the following loadings of floor press for total reps 55/45 45/35 35/25 …

CrossFit WOD, January 24, 2019 Read More »

WOD for 1.23.19 Workout Of The Day Metcon (Time) "Short, Fast, High Intensity" 3 Rounds For Time 15/12 Calorie Bike 15 DB Snatch (alternating) 15 Toes To Bar Rx = 55/35 Fx = 45/25, Knees To Arm Pits

WOD for 1.22.19 Workout Of The Day Metcon (AMRAP – Reps) Every: 90 for 5 Rounds do Max Strict Mixed Grip Pull-Ups, score is average reps from 5 sets Metcon (AMRAP – Reps) Every: 90 for 5 Rounds do Max Strict HSPU or Pike HSPU or Push-Ups, score is average reps from 5 sets Metcon …

CrossFit WOD, January 22, 2019 Read More »