Category: Workout of Day

Unit 2 CrossFit Workout of the Day

CrossFit WOD 2/21/17

Strength: Strict Press Warm-up sets: 1×10, 1×8 Work sets: 5×5 reps  WOD: “Jack” AMRAP in 20 min of: 10 Push Press (115/85)(95/65)(65/35) 10 KB Swings (53/44)(44/35)(35/20) 10 Box Jumps (24/20)(20) **Do not drop the barbells with small weights on them. 

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CrossFit WOD 2/20/17

CrossFit Open starts this week! We will be doing a “Friday Night Lights” event starting this Friday. Check your email for info or pick up an information sheet from your coach at class. Go register for the open here: https://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule more »

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CrossFit WOD 2/18/17

WOD: “ANGIE” For time compete: 100 Pull-ups  100 Push-ups  100 Sit-ups  100 Air Squats **Must complete all the reps of one exercise before moving to the next exercise. 

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CrossFit WOD 2/17/17

Strength: Squat Snatch Warm-up sets: 1×5, 2×3 Work sets: 5×2 reps  WOD: CrossFit Games 11.1/14.1 AMRAP in 10 min of: 30 Double Unders 15 Power Snatches (75/55) Scaled: AMRAP in 10 min of: 60 Singles 15 Power Snatches  (45/35)

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CrossFit WOD 2/16/17

Strength: Split Jerk from Rack Warm-up sets: 1×5, 2×3 Work sets: 3×2 reps 3×1 reps WOD: 25-20-15-10-5 Wall Balls  (20/14)(14/12)(12/10) Push Press (95/65)(75/55)(55/35) Run 200m after each round of Push Press

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CrossFit WOD 2/15/17

Strength: Deadlift Warmup: 1×10, 2×5 EMOM 1 Pull: Speed pulls 10×1 @ 60-70% **this is not to see how much weight you can pull once. It is an explosive pull that has no hitch or pause. Working on hip explosion more »

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CrossFit WOD 2/14/17

Skill: Ring Work WOD: Can not do Muscle ups: For time: 30 Burpees — then — 3 rounds of: 15 Ring Dips 50 Double Unders / 150 singles 15 Hand Release Push-ups  — then — 30 Burpees Advanced that can more »

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CrossFit WOD 2/13/17

Strength: 6 sets of the complex: Complex: 1 Front Squat 1 Thruster 1 Front Squat 1 Front Rack Lunge ea leg 1 Front Squat WOD: Complete AMRAP in 7 min of: 12 Box Jumps (30/24)(24/20)(20/12) 9 T2B/Knees 2 Elbows/Toes 2 more »

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CrossFit WOD 2/11/17

WOD: Wittman loves Annie “Wittman” 7 RFT of: 15 KB Swings (53/44)(44/35)(35/20) 15 Power Cleans (95/65)(75/45)(55/35) 15 Box Jumps (24/20)(20) Rest 5 min “Annie” 50-40-30-20-10 Double Unders / singles 2x Abmat Sit-ups

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CrossFit WOD 2/10/17

Skill: Handstand Hold and Walk Progression WOD: 5 RFT of: 5 Bar Muscle Ups / 10 Pull-ups 10 Burpees Run 400m ONLY IF YOU CAN DO BOTH HANDSTAND WALK AND RING MUSCLE UPS THEN: 5 RFT of: 5 Ring Muscle-Ups more »

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