Category: Workout of Day

Unit 2 CrossFit Workout of the Day

CrossFit WOD 3/25/17

WOD: “JENNIFER” AMRAP in 26 min of: 10 Pull-ups / banded 15 KB Swings (53/44)(44/35)(35/20) 20 Box Jumps (24/20) “Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a more »

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CrossFit WOD 3/24/17 The OPEN 17.5

17.5 is here and The Open is coming to a close. This will be our last Friday Night Lights event this evening at 5ish. Please everyone that can come do so. Let’s push everyone through the last workout and follow more »

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CrossFit WOD 3/23/17

The CrossFit Open is coming to a close this week with 17.5, so this will be our last week of an Active Recovery WOD. We will be back to our normal programming as of Monday 3/27/17. Warm-up: Run/Row 400m  30 more »

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CrossFit WOD 3/22/17

STRENGTH: Strict Press Warm-up sets- 1×10, 2×5 Work sets- 2×3, 2×2, 2×1 WOD: Alternating EMOM for 20 min of: Odd- 15 DB Push Press (50/30)(35/20)(15/10) Even- Double Unders (50)(30)(15)

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CrossFit WOD 3/21/17

Strength: Deadlift – Block Pulls **all from “blocks” (45lb plates) Warm-up sets: 1×10, 1×5, 2×3 Work sets: 3×2 reps w/ 85% of 1RM WOD: (12 min time cap) For time: 21 SDLHP 3 KB Swings 18 SDLHP 6 KB Swings more »

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CrossFit WOD 3/20/17

Strength: Complex: 1 Pause Squat 1 Lunge R leg 1 Lunge L leg 1 Regular Squat = 1 rep 6 sets x 2 reps WOD: For time: Run 400m 30 Back Squats Run 400m 20 Front Squats Run 400m 10 more »

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CrossFit WOD 3/18/17

WOD: “Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups “With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel more »

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CrossFit WOD 3/17/17 Open 17.4!!!

6am and Noon classes are scheduled as usual. Remember evening classes will be our Friday Night Lights event, followed by food and drinks at Torched Hop!! Please come join us as it has been a lot of fun. Bring your more »

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CrossFit WOD 3/16/17

Let’s get ready for another “Friday Night Lights” and 17.4 with an easier, but active, day today. WOD: “Baseline WOD” For time: Row 500m 40 Air Squats  30 Sit-ups 20 Push-ups 10 Pull-ups Rest 2 min then: AMRAP in 20 more »

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CrossFit WOD 3/15/17

Strength: Complex: 1 Squat Clean 2 Push Press 3 Front Squats = 1 rep **Complex is to be done unbroken.  **2 reps through the complex equals 1 set.  **Can readjust grip between reps  **5 sets of the complex, increase weight more »

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