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Category

CrossFit Wod

Saturday 05.18.2019

May 17, 20190
 WORKOUT OF THE DAY STRENGTH: NONE WOD: (Eric Olsen) 5 Hang Cleans5 Front Squats5 Box Jumps50 D-undersx 7 Rounds Rx- 155/105, 30/24″”S1- 135/95, 24/20″”, Singles x 2S2- 95/55, 20/14″”, 15/11 cals”  
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Friday 05.17.2019

May 16, 20190
WORKOUT OF THE DAY STRENGTH: 2 Power Snatches OTMEM x 10mins WOD: (And then,…..) Run 800 M (8min Cap) Then in any order:100 Wall Balls80 Push-ups60 Pull-ups 20min Cap Rx-20/14 to 10′, chipper S1-run 3 laps, 80 WB 14/10#, 60 Push upsS2- run 1.5 laps, 50 WB 14/10# to 9′, 50 Knee Push-ups, ring rows ...
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Thursday 05.16.2019

May 15, 20190
WORKOUT OF THE DAY STRENGTH: A- Max 1min weighted Plank B- 4 Way Monster Walks Superset x 3 sets and a 4th set of planks WOD: (The A-Team) 3 person Team 5,000m RowMax Sit-upsTire Drag 150m -switch stations when tire drag completes distance each round -Score is rower time minus (-) sit-up reps (in sec.)...
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Wednesday 05.15.2019

May 14, 20190
WORKOUT OF THE DAY STRENGTH: Thruster  7 x 3rm WOD:(Thrust it) 8 Thrusters8 Burpees over Bar16 DLs8min AMRAP Rx- 155/105S1- 115/80S2-75/35
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Tuesday 05.14.2019

May 13, 20190
WORKOUT OF THE DAY STRENGTH: Strict Pull-up Test Best out of 3 attempts on 2mins, (then 2 more sets for working sets) WOD: (Helen) 400m Run21 KBs12 Pull-ups x 3 Rds Rx- 400m Run, 53/35, pull-upsS1- 300m Run, 44/26, bandedS2- 200m Run or Row, 35/18, Jumping
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Monday 05.13.2019

May 12, 20190
  WORKOUT OF THE  STRENGTH: NONE WOD: (CrossFit Total) In 1 session, find your 1rm of –Back SquatShoulder PressDeadlift RX- all levels
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Sunday 05.12.2019

May 11, 20190
WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.
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Saturday 05.11.2019

May 10, 20190
 WORKOUT OF THE DAY STRENGTH: NONE WOD: (The new 30) 30 rounds with a partner relay style- 10 WBs10 Push-ups10 KBs Rx- 30/20, Ring Push-ups, 80/63S1-20/14, 63/44S2- 14/10, knees, 35/18
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Friday 05.10.2019

May 9, 20190
WORKOUT OF THE DAY STRENGTH:3rm Split Jerk (Re-Test#5) Or 5rm Strict Press   WOD: (Back it up) 6 Power Jerks12 TTBs12 BB back rack Lunges x 5 rds Rx- 155/105S1- 115/80, KTES2- 75/45, knee raise, Bodyweight lunge 15min Cap  
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Thursday 05.09.2019

May 8, 20190
WORKOUT OF THE DAY STRENGTH: L-sit 5 x ME sets on 2mins WOD: (The Fun Stuff) Partner Wod4min AMRAP, 1 min break-1- Tire Flips2- Bike (Cals)3- Stones4- D-unders 20mins
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