WOD

WOD for 081520 Workout Of The Day Metcon (Time) 3 Rounds 800m Run 21 Box Jump 24/20" 15 Deadlifts @ 225/155

081420 Workout Of The Day Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats

081320 Strength Push Press (1 rep max) , Workout Of The Day Metcon (Time) 30-20-10 Cal Ski BBJ

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 »