Category: Workout of Day

Unit 2 CrossFit Workout of the Day

CrossFit WOD 9/21/17

Strength: Strict Press Warmup sets: 1×10, 1×8, 1×5 Work sets: 5×3 reps WOD: On a 20 min running clock: 8 min AMRAP of: 4 DB Burpees 3 DB Squat Cleans 2 DB Thruster 1 DB Push Press (50/30)(35-30/25-20)(25-20/15-10) Rest 4 more »

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CrossFit WOD 9/20/17

Skill: Pistol Practice WOD: “2016 CF Regional Event 4” 4 RFT: 28 Pistols, alternating legs / 50 Air Squats 15 Power Cleans (135/85) (95/55) (65/35)

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CrossFit WOD 9/19/17

Strength: Dead Lift: Warmup sets: 1×10, 1×8, 1×5 (not a work set) Work sets: 5×5 WOD: 5 RFT of: Run 200m 10 Pull-ups 10 KB Swings (70/53)(53/44)(44/35) 10 SDLHP 10 Goblet Squats

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CrossFit WOD 9/18/17

Strength: Back Squat Warmup sets: 1×10, 1×8, 1×5 Work sets: 5×3 reps WOD: For time: 5 Bear Complex (135/85)(115/65)(95/55) 3 Burpee Box Jump Overs (24/20) 4 Bear Complex 6 Burpee Box Jump Overs 3 Bear Complex 9 Burpee Box Jump more »

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CrossFit WOD 9/16/17

WOD: (Invictus special) With a continuous running clock: Complete 21-15-9 reps of: Thrusters (95/65)(75/55)(55/35) Bar facing over the bar burpees -When the clock hits 12:00… Complete 5 rounds of: 10 Deadlifts (275/185)(225/135)(135/95) 50 Double Unders / 100 singles -When the more »

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CrossFit WOD 9/15/17

Strength: Front rack complex: 1 Power Clean 1 Front Squat 1 Front rack lunge backwards ea leg 1 Squat Clean 5 sets x 2 reps through complex WOD: AMRAP in 20 min of: 10 Push-upsĀ  5 Hang Power Cleans 10 more »

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CrossFit WOD 9/14/17

Strength: Push Press Warmup sets: 1×10, 2×5 Work sets: 5×3 reps (increase weight as possible) WOD: For time: 3 rounds of: 5 Strict Press (115/85)(95/55)(65/35) 10 Pull-ups / Banded -then- 50 Double Unders / 100 singles -then- 3 rounds of: more »

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CrossFit WOD 9/13/17

Strength: Deadlift Warm-up sets: 1×10, 1×8, 1×5 Worksets: 3×5 reps, 2×3 reps, 1×5 reps (try to reach 5 reps with one of the 3 sets weight) WOD: AMRAP in 12 mins as you can of: Ascending ladder 2,4,6,8… SDLHP (115/85)(95/65)(75/55) more »

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CrossFit WOD 9/12/17

**6am class canceled and gym closed until 2pm to clean. Evening classes as usual. Strength: Snatch EMOM: Every 2 minutes for 10 minutes complete: 1 Hang Squat Snatch 1 Power Snatch 1 Overhead Squat *Increase the load as possible Rest more »

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CrossFit WOD 9/9/17

WOD: For time: 3 rounds of: 10 Deadlifts (315/215)(225/125)(135/85) 20 Pull-ups -then- 3 rounds of: 20 KB Swings (70/53)(53/44)(44/35) 20 Toes 2 Bar/Knees 2 Elbows/Knee Raises -then- 200ft Farmer’s Carry (100/70)(70/50)(50/30) 30 Burpee Box Jump Overs (24/20)(20) 200ft Farmer’s Carry

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