WORKOUT OF THE DAY (WOD)

CrossFit

SOS
SOS
Metcon
Metcon (Time)
5 Rounds with a 35 Min Cap

200M Run
10 DB Burpee Deadlifts 50/35
15 Box Jumps 24/20
20 Med Ball Sit Ups 20/15
25' Single DB Overhead Lunges 50/35
Read More

CrossFit

Partner WOD Saturday
Partner WOD Saturday
Metcon
Metcon (Time)
Teams of 3
4 Rounds, with a 30:00 Time Cap:

800m Team Wreckbag Run
60 Deadlifts
60 Front Squats
60 Push Jerks
800m Team Wreckbag Run
50 Deadlifts
50 Front Squats
50 Push Jerks
800m Team Wreckbag Run
40 Deadlifts
40 Front Squats
40 Push Jerks
800m Team Wreckbag Run
30 Deadlifts
30 Front Squats
30 Push Jerks

Wreckbag - 50/35 lb - Find something at these weights to RX
1st Round (60's) 95/65 lb
2nd Round (50's) - 115/85 lb
3rd Round (40's) - 135/95 lb
4th Round (30's) - 155/105 lb
Read More

CrossFit

CrossFit
CrossFit
Happy Birthday Taylor!
Weightlifting
Snatch
3 Sets of 3: Pausing Snatch Pulls
3 Sets of 3: Snatch High Pulls
3 Sets of 1 Complex:
1 Power Snatch
1 Squat Snatch

Percentages:
Pausing Snatch Pulls - 70-75-80%
Snatch High Pulls - 50-55-60%
Snatch Complex - 50-55-60%
Squat Snatch
On the 2:00 x 7 Sets:
10' Handstand Walk
3 Ring/Bar Muscle-Ups
1 Squat Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.
Metcon
Metcon (Time)
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (115/80)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees
Read More

CrossFit

CrossFit
CrossFit
Happy Birthday Joe!
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
- 20/15 Cal Bike
- 20 GHD
- 15 DB Devil Press (45s / 30s)

Rest 1 Min

AMRAP 10:
- 15/12 Cal Row
- 20 Weighted Sit Ups (25/15)
- 15 DB Bench

Rest 1 Min

AMRAP 8:
- 12/10 Cal Ski
- 20 Hallow Body Rocks
- 15 DB Hang Power Cleans
Read More

CrossFit

CrossFit
CrossFit
Weightlifting
Metcon (Weight)
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading - 53% of 1RM
Metcon
Metcon (Time)
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball 20/15
Box 24/20
Read More

CrossFit

CrossFit
CrossFit
Metcon
2k Row (Time)
Max Effort 2k Row
Gymnastics
Metcon (Time)
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Handstand Pushups

*On the 0:00, and every 2:00 thereafter:
8/5 Calorie Assault Bike
Metcon (Time)
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.
Read More

CrossFit

CrossFit
CrossFit
Weightlifting
Stamina Squatting (@66%)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Barbell Pounds - 95/65
Read More

CrossFit

CrossFit
CrossFit
Happy Birthday Maureen!
Weightlifting
Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch
Stamina Squats - High Reps
3 Rounds:
12 Back Squats - 70% of 3RM Back Squat
Metcon
Metcon (AMRAP - Reps)
Ascending Ladder for 12 Minutes:
3 Calorie Row
3 Kettlebell Swings
3 Wallballs *Females 9' Target
6 Calorie Row
6 Kettlebell Swings
6 Wallballs *Females 9' Target
9's, 12's, 15's... continuing to add (3) until the time cap is reached.
Read More

1 2 3 114