WORKOUT OF THE DAY (WOD)

CrossFit

SOS
SOS
Home WOD
Metcon (Time)
For Time:
5 Rounds of "Cindy"
5 Rounds of "Mary"
5 Rounds of "Cindy"

1 Rd of "Cindy":
5 Pull-Ups + 10 Pushups + 15 Air Squats

1 Rd of "Mary"
5 Strict HSPU, 10 Pistols, 15 Pull-Ups
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CrossFit

CrossFit
CrossFit
Home WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees

No equipment
AMRAP 18:
60 Line Hops
30 "Odd-Object" Reverse Lunges
15 Reverse Burpees
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CrossFit

CrossFit
CrossFit
Warm-up
Metcon (No Measure)
For Quality
60 Second Tuck Jumps
6 Inchworms Video
6 Push-ups
6 Broad Jumps Video

40 Second Tuck Jumps
4 Inchworms
4 Push-ups
4 Broad Jumps

20 Second Tuck Jumps
2 Inchworms
2 Push-Ups
2 Broad Jumps

*Performed with light DB
Home WOD
Metcon (Time)
5 Rounds For Time:
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB
Metcon (Time)
No Equipment Version

5 Rounds For Time:
400m Run
30 "Odd-Object" Thrusters
30 Lateral Hops over "Odd-Object"
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CrossFit

CrossFit
CrossFit
Warm-up
Metcon (No Measure)
5 Rounds:
5 Russian Baby Makers
200m Run
15 Scapular Push-ups
Home WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
Metcon (AMRAP - Rounds and Reps)
No equipment version

AMRAP 15:
20 "Odd-Object" Ground-to-Overhead
20 Lateral Hops over "Odd-Object"
20 Burpees
20 Lateral Hops over "Odd-Object"
Weightlifting
Back Squat
OTM x 10:
1 Pause Back Squat*

* One second pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parrallel
Metcon (For Time)
Metcon (Time)
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups

Directly into...

5-10-15-20-25:
KBS (53/35)
Wallballs (20/15)
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CrossFit

Home WOD
Home WOD
Metcon
Metcon (No Measure)
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), 1:20 Rest

Completed with a dumbbell or pack.
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
3 Rounds (30:00 Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks
1,000 Meter Row

Round #1 - 135/95
Round #2 - 155/105
Round #3 - 185/135
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CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat
On the 2:00 x 7 Sets

Set #1 (On the 0:00) - 3 Reps @ 80%
Set #2 (On the 2:00) - 1 Rep @ 90%
Set #3 (On the 4:00) - 3 Reps @ 80%
Set #4 (On the 6:00) - 1 Rep @ 93%
Set #5 (On the 8:00) - 3 Reps @ 80%
Set #6 (On the 10:00) - 1 Rep @ 96%
Set #7 (On the 12:00) - 12 Reps @ 70%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
5 Bar Muscle-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
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