WOD

WOD for 081220 Workout Of The Day Metcon (Time) 3RFT 15 K2E 20 DB Power Snatch

WOD for 081120 Strength Front Squat (1 rep max) Workout Of The Day Metcon (Time) AMRAP x 20 250m Row 25 Double Unders

WOD for 081020 Workout Of The Day Metcon (Time) 4RFT 10 Clean & Jerks 5 Bar Muscle-Ups Rx=115/75

WOD for 6.16.20 Warm-up Burgener Warm-up BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a …

CrossFit WOD, June 15, 2020 Read More »

WOD for 6.13.20 Workout Of The Day Metcon (Time) "Floyd" For Time 1,600 meter Run 30 Burpees 800 meter Run 20 Burpees 400 meter Run 10 Burpees 400 meter Run 20 Burpees 800 meter Run 30 Burpees 1,600 meter Run

WOD fr 6.12.20 Warm-up General Warm-Up #1 3 sets Row 1:00 or Air Bike 1:00 10 forward/back single leg swings 10 side to side single leg swings 5 plank walk outs (inch worm with no push-up) 5 push ups Workout Of The Day Metcon (Time) For Time (or not) 21-18-15-12-9-6 Front Rack Lunges (115/75lbs) Toes …

CrossFit WOD, June 12, 2020 Read More »

WOD for 6.11.20 Warm-up The CrossFit Warm-up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Sub Supermans for the Back Extensions Strength Push Press (Take 10 Minutes Build to a 1RM) Workout Of The Day Metcon (Time) 5 Rounds For Time 20 Box Jump Overs …

CrossFit WOD, June 11, 2020 Read More »

WOD for 6.10.20 Warm-up General Warm-Up #3 3 Rounds 10 Russian KB/DB Swings 5 Squat Jumps 10 Alternating Lunges 10 Cossack Squats Strength Metcon (Weight) Build to a max of this complex: 1 Power Clean 2 Hang Power Cleans from Mid Thigh 3 Front Squats 1 Full Squat Clean -THEN- Take 85% of your max …

CrossFit WOD, June 10, 2020 Read More »

WOD for 6.9.20 Warm-up Warm-up 2 Rounds 10 Kang Squats 10 Leg Swings side to side 10 Toy Soldiers 5 World’s Greatest Stretch/side 10 Up to Down Dogs Workout Of The Day Metcon (Time) For Time 3000/2100m Ski 300 Double Unders 3000/2100m Ski

06.08.20 Warm-up General Warm-Up #1 3 Rounds Bike 15/10 Calories 5 World’s Greatest Stretch 5 Open Books Per Side 5 Hip Crossovers/side Workout Of The Day Metcon (Time) 3 Rounds For Time 500m Run 30 Medicine Ball Cleans (20/14lbs) 15 Push Jerks @ 135/95lbs