Category: Workout of Day

Unit 2 CrossFit Workout of the Day

CrossFit WOD 5/26/17

Strength: Snatch Complex 1 Power Snatch 1 OHS 1 Hang Squat Snatch 1 OHS  **do not drop the bar to complete 1 rep 5 sets x 2 reps  WOD: For time: 9 Snatches (135/85)(95/55)(65/35) Run 400m 15 Snatches Run 400m more »

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CrossFit WOD 5/25/17

Strength: Push Press Warm-up sets – 1×10, 2×5 Work sets – 5×3 WOD: 4 min AMRAP 10 Push Press  10 Front Rack Reverse Lunges (95/65)(75/55)(45/35) Rest 1 min 4 min AMRAP 10 Burpees 10 HSPU Rest 1 min 2 min more »

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CrossFit WOD 5/24/17

Strength:  DeadLift  Warmup sets- 1×10, 1×8, 1×5  Work sets- 3×3, 2×1, 2×3  WOD: “Air Force” For time: 20 Thrusters 20 SDLHP 20 Push Jerks 20 OHS 20 Front Squats (95/65)(75/55)(45/35) **EMOM complete 4 Burpees

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CrossFit WOD 5/23/17

Strength: Hyperfit Pull-up Complex 2 rounds through WOD: CF OPEN 12.4/13.3 (modified) AMRAP in 20 min 150 Wall Balls (20/14) (14/12) (12/10) 90 Double Unders / 180 Singles 30 Muscle-ups / 30 C2B / 30 Pull-ups 

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CrossFit WOD 5/22/17

Strength: Squat Clean Warm-up sets: 3×5 Work sets: 3×3, 2×1 WOD: For Time: 1000m Run (out the door across 6th st and back) 100 Pushups 10 Squat Cleans (225/135)(185/105)(135/75) 1000m Run 

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CrossFit WOD 5/20/17

WOD: Half “Bull” 1 round for time: 200 Double Unders 50 OHS (135/95)(95/65)(65/35) 50 Pull-ups Run 1 Mile  **If done with round 1 in under 25 min and want to force round 2 for Full Bull then go at it.  more »

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CrossFit WOD 5/19/17

Skill: Handstand pushup Progression WOD: For time: 60 Burpees 50 Sit-ups  40 KB Swings (70/53)(53/44)(44/35) 30 Box Jumps (30/24)(24/20)(20) 20 HSPU / Inverted Box PU  10 Bar Muscle ups/C2B/Pull-ups

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CrossFit WOD 5/18/17

Strength: Push Press Warm-up- 1×10, 1×8, 1×5 Work sets- 3×3, 2×5 WOD: 5 RFT of: 20 Push Press (95/75) (75/55) (55/35) 50 Double Under / 100 singles

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CrossFit WOD 5/17/17

Strength: Back Squat- Warmup- 1×10, 1×8, 1×5 Work sets- 3×3, 2×5 WOD: 4 RFT 5 Power C&J (155/105)(135/85)(95/65) 10 Back Squats (155/105)(135/85)(95/65) 15 Pull-Ups (C2B)(Pull-Ups)(Banded)

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CrossFit WOD 5/16/17

Strength: Deadlift Warmup sets: 1×10, 1×8, 1×5 Work sets: 3×3, 2×5 reps WOD: 3 RFT of Run 800m 10 Deadlifts (275/185)(225/135)(185/95) 20 Box Jumps (30/24)(24/20)(20/12)

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