Month: January 2015

CrossFit WOD 01/31/2015

  “MURPH” 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run (Advanced 20lb Weight Vest)

Posted in Workout of Day

CrossFit WOD 01/30/2015

  Skill: Handstand Walk WOD: 5 Rounds: 1 Min Max Cal Row 1 Min Rest 1 Min Max Burpees 1 Min Rest 1 Min Max Wall Balls (1 Min Rest Between Rounds)

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CrossFit WOD 01/29/2015

  Strength: Squat Snatch Technique Snatch 3, 3, 3   WOD: EMOM 5 Mins 3 Reps Squat Snatch Rest 1 Min EMOM 5 Mins 2 Reps Squat Snatch Rest 1 Min EMOM 5 Mins 1 Rep Squat Snatch

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CrossFit WOD 01/28/2015

  Strength: 15 Mins to Build to 1 RM Back Squat WOD: “Loredo” 6 Rounds 24 Squats 24 Hand Release Push-Ups 24 Walking Lunges 400m Run

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CrossFit WOD 01/27/2015

  Skill: Pull-Up Technique Bar Muscle Up Technique   WOD: 8 Minute AMRAP 10 Box Jumps 30″ – 24″ – 20″ 10 V-Ups 5 Bar Muscle Ups / 10 Chest to Bar Pull-Ups / 10 Banded Pull-Ups

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CrossFit WOD 01/26/2015

  Strength: 15 Mins to Establish 1 RM Deadlift WOD: “DT” 5 Rounds For Time: 12 Deadlifts 155/135 – 135/115 – 85/75 9 Hang Power Cleans 155/135 – 135/115 – 85/75 6 Push Jerks 155/135 – 135/115 – 85/75 (One more »

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CrossFit WOD 01/24/2015

  “HELEN” 3 Rounds For Time: Run 400m 21 KB swings 32/24 24/16 16 12 Pull-Ups / Banded Pull-Ups

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CrossFit WOD 01/23/2015

  Skill: Explosive Push-Ups Clapping Push Up Hip Touch Knee Touch Pike Toe Touch WOD: Tabata Push-Up Rest 1 min Tabata Wall-Ball Rest 1 min Tabata Sit-Up Rest 1 min Tabata Row

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CrossFit WOD 01/22/2015

  Strength: Overhead Squat Technique Overhead Squat 5 x 5    WOD: 5 Rounds 15 Bar Facing Burpees 10 Overhead Squat 135/95 – 115/85 – 85/65 5 Bar Muscle Ups / 5 Chest to Bar Pull-Ups / 5 Pull-Ups  

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CrossFit WOD 01/21/2015

  Strength: Deadlift 3, 3, 3 WOD: 21-15-9 Deadlift 225/185 – 185/135 – 135/95 Push Press 155/115 – 135/95 – 95/85

Posted in Workout of Day