WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Gymnastics
Metcon (AMRAP - Rounds and Reps)
AMRAP 6:
6 Double Dumbbell Box Step Overs (24"/20")
6 Bar Muscle-ups (8 Pull-ups)

Dumbbells: 50's/35's
Metcon (For Time)
Metcon (6 Rounds for time)
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (115/85)
400 Meter Run
10 Burpee Box Jumps 30/24
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CrossFit

CrossFit
CrossFit
Y'all ready for some barbell??
Weightlifting
Clean and Jerk
Minute 1: 1 Squat Clean and Jerk @ 68%
Minute 2: 1 Squat Clean and Jerk @ 72%
Minute 3: 1 Squat Clean and Jerk @ 76%
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk @ 72%
Minute 6: 1 Squat Clean and Jerk @ 76%
Minute 7: 1 Squat Clean and Jerk @ 80%
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk @ 76%
Minute 10: 1 Squat Clean and Jerk @ 80%
Minute 11: 1 Squat Clean and Jerk @ 84%
Metcon
Metcon (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 75/55
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CrossFit

CrossFit
CrossFit
Reserve and Sign In to class.
Weightlifting
Power Snatch
Complex - On the 2:00 x 5

1 "3-Pause" Power Snatch
1 Power Snatch

50-60%
Metcon
Metcon (5 Rounds for reps)
AMRAP 3
9/6 Cal Bike
12 Power Snatch 75/55

Rest 3 Min

AMRAP 3
9/6 Cal Bike
8 Power Snatch 95/65

Rest 3

AMRAP 3
9/6 Cal Bike
4 Power Snatch 115/80

Rest 3

AMRAP 3
9/6 Cal Bike
2 Power Snatch 135/95

Rest 3

AMRAP 3
9/6 Cal Bike
1 Power Snatch 155/105
Score reps per round
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50's/35's)

Rest 3 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50's/35's)

Rest 3 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50's/35's)
Mid-line Accessory
Metcon (No Measure)
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute
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CrossFit

CrossFit!
CrossFit!
Welcome Back!!!! I have missed all of you!

Remember, stay home if you are feeling sick.
Metcon
Metcon (Time)
For Time:
50 AbMat Sit-ups, 5 HSPU
25 Dumbbell Deadlifts, 5 HSPU
40 AbMat Sit-ups, 5 HSPU
20 Dumbbell Deadlifts, 5 HSPU
30 AbMat Sit-ups, 5 HSPU
15 Dumbbell Deadlifts, 5 HSPU
20 AbMat Sit-ups, 5 HSPU
10 Dumbbell Deadlifts, 5 HSPU
10 AbMat Sit-ups, 5 HSPU
5 Dumbbell Deadlifts, 5 HSPU

Double Dumbbells: 50's/35's
Accessory
Metcon (Time)
100 Sit-ups
100 Leg Lifts
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CrossFit

Home WOD
Home WOD
Home WOD
Metcon (AMRAP - Rounds and Reps)
one the minute for as long as possible
7 goblet thrusters (single DB)
7 sinngle arm alt db power snatch
7 burpees

*after 10 rounds add 1 rep to each movement
Metcon (AMRAP - Reps)
AMRAP 5
strict pullups
every minute 7 dumbbell pushups
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CrossFit

CrossFit
CrossFit
Weightlifting
Metcon (Time)
For Time:
10 Power Snatches @ 60%
8 Power Snatches @ 65%
6 Power Snatches @ 70%
4 Power Snatches @ 75%
2 Power Snatches @ 80%

*Before Each Set: 35 Double Unders*
Metcon
Metcon (Time)
For Time:
800 Meter Run
50 Power Snatches (75/55)
800 Meter Run
7 Rope Climbs (15')
800 Meter Run
50 Bar-Facing Burpees
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CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat
On the 1:30 x 7 Sets:
1 Tempo Rep

Tempo:
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand

Start at 55% of 1RM
Push Press
4 Sets of 6
Rest 2 Minutes Between Sets

Same weight for all sets
Metcon
Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)
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