Month: January 2016

CrossFit WOD 01/30/2016

“Bradley” 10 Rounds For Time: 100m Run 10 Pull-Ups 100m Run 10 Burpees Rest 30 Seconds

Posted in Workout of Day

CrossFit WOD 01/29/2016

Strength: Front Box Squat 3, 3, 3, 3, 3 WOD: “Helen” 3 Rounds For Time 400m Run 21 KB Swings 70/50 – 50/35 – 20/16 12 Pull-Ups  

Posted in Workout of Day

CrossFit WOD 01/28/2016

Strength: Hang Power Clean 3, 3, 3, 3, 3 WOD: The Chief 5 cycles: 3 Min AMRAP 3 Power Cleans 145/100 – 135/95 – 95/65 6 Push Ups 9 Air Squats Rest 1 Min Restart Each Cycle

Posted in Workout of Day

CrossFit WOD 01/27/2016

Team WOD: In teams of 2 20 Min AMRAP 7 Kettlebell Swings 70/50 – 50/35 – 35/20 7 Burpees 7 Wall Balls 25/20 – 20/14 – 14/10 Alternate Athletes Each Round

Posted in Workout of Day

CrossFit WOD 01/26/2015

Skill: Max Handstand Hold WOD: 20 Min AMRAP 10 Alternating DB Snathes 60/40 – 50/35 – 30/25 10 Chest to Bar Pull-Ups / Pull-Ups 20 Double Unders / 60 Singles

Posted in Workout of Day

CrossFit WOD 01/25/2016

Strength: Establish New 1 RM Deadlift WOD: 10 Rounds For Time 15 Deadlifts 155/105 – 135/95 – 95/65 15 Push Ups

Posted in Workout of Day

CrossFit WOD 01/23/2016

WOD: “Dirty Thirty” 30 Box Jumps 24/20 30 Jumping Pull-Ups 30 KB Swings 53/35 30 Lunges 30 Knees to Elbow 30 Push Press 75/55 30 Sit-Ups 30 Wall Balls 20/14 30 Burpees 30 Double Unders / 90 Singles

Posted in Workout of Day

CrossFit WOD 01/22/2016

Strength: Dumbbell Shoulder Press 3, 3, 3, 3, 3 WOD: 7 Minute AMRAP: DB Snatch (1 DB Alternating) 2, 4, 6, 8, 10, 12…. Dumbbell Push Press 1, 2, 3, 4, 5, 6…. DB Farmers Walk (Down and Back) 60/40 more »

Posted in Workout of Day

CrossFit WOD 01/21/2016

Strength: Power Clean 3, 3, 3, 3, 3 WOD: 15 Min AMRAP 15 Sumo Deadlift High Pulls 105/85 – 95/65 – 75/55 15 Power Cleans 105/85 – 95/65 – 75/55 15 Box Jumps 30 – 24 – 20

Posted in Workout of Day

CrossFit WOD 01/20/2016

Team WOD: In teams of 3 or 4 For Time 250 Pull-Ups 250 KB Swings 250 Double Unders / 750 Singles 250 Overhead Squats 95/65

Posted in Workout of Day