Category: Workout of Day

Unit 2 CrossFit Workout of the Day

CrossFit WOD 2/20/18

Strength: Deadlift – Block Pulls **all from “blocks” (45lb plates) Warm-up sets: 1×10, 1×5, 2×3 Work sets: 3×2 reps w/ 95% of 1RM WOD: For time: 21 SDLHP 3 KB Swings 18 SDLHP 6 KB Swings 15 SDLHP 9 KB more »

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CrossFit WOD 2/19/18

Strength: Complex: 1 3 sec eccentric Squat 1 Lunge R leg 1 Lunge L leg 1 2 count pause Squat (in the hole) = 1 rep 6 sets x 2 reps WOD: For time: Run 400m 30 Back Squats Run more »

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CrossFit WOD 2/17/18

Partner WOD, bring a friend!! WOD: One person works at a time: Row 1000m alternating at 500m Then 2 Rounds 20 Burpees 40 Wallballs (20/14)(14/12)(12/10) 60 KB Swings (70/53)(53/44)(44/35) 80 Box Jumps (24/20) 100 sit-ups Sprint 400m (200m each)(ran separately) more »

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CrossFit WOD 2/16/18

Strength: 3 sec Pause Front Squat Warmup: 2×5 Work sets: 6×3 reps ** 3 sec once they are in the hole WOD: AMRAP in 20 min of: 5 T2B / K2E / hanging knee raises 10 Push-ups 15 Goblet Squats more »

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CrossFit WOD 2/15/18

Skill: Pull-up Practice and Progression WOD: Nasty Girls 3 rounds of: 50 Air Squats 7 Muscle ups /  10 Chest to Bar / 12 Pull-ups 10 Hang Power Cleans (135/95) (115/75) (95/55)

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CrossFit WOD 2/14/18

Strength: Push Press Warmup – 1×5, 2×3  Work sets – 5×2 reps WOD: “FIGHT GONE BAD” 3 rounds, 1 min per station, of: Wall Ball (20/14)(14/12)(12/10) Sumo Deadlift High Pull (75/55) Box Jump (20 in) Push Press (75/55) Row (calories) more »

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CrossFit WOD 2/13/18

Strength: Snatch Grip Deadlift Warm-up sets – 1×10, 2×5 Work sets – 8×3 WOD: For 3 cycles complete  AMRAP in 3 min of: 5 Deadlifts (185/125)(135/95)(95/65) 5 Lateral over bar Burpees 10 kb swings (70/53)(53/44)(44/35) *Rest 1 min btwn cycles

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CrossFit WOD 2/12/18

Strength: Every 2 min for 16 min Snatch Complex 1 Power Snatch, 1 Overhead Squat, 1 Hang Squat Snatch,  1 Overhead Squat  **(Bar leaves ground on Power Snatch and does not touch until after the OHS) Increase weight as they more »

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CrossFit WOD 2/10/18

Sorry guys, but the community (bring a friend) WOD has been cancelled today bc there will be No coach present for today’s workout. Coach Elise is out of town and Coach Jeff was filling in but unfortunately his kids are more »

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CrossFit WOD 2/9/18

**proper plank and Hollow body rocks http://gymnasticswod.com/content/hollow-rock **work on rowing technique as well WOD: 5 RFT: Run 400m Plank 1 min Row 500m 10 Hollow Body Rocks

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