WOD 1.30.15

January 29, 2015 | Posted in Daily WOD | By

Workout of the Day 1.30.15

Skill 

4 Rounds of:

  • 5 – Pistol Squats (each side)
    • 30 second rest

Strength

Back Squat 5-5-5-5-MR @ 70%

CrossFit WOD

12 Rounds of:

  • 50 M Sprint
  • 10 sec Rest

 

 

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WOD 1.29.15

January 29, 2015 | Posted in Daily WOD | By

Workout of the Day 1.29.15

Skill 

4 Ruonds of:

  • Skin the Cat (30 seconds on, 30 seconds off)

Strength

Push Press

  • 10min EOMOM 5 reps @ 70%

CrossFit WOD

“Angie”

For Time:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

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WOD 1.28.15

January 27, 2015 | Posted in Daily WOD | By

Workout of the Day 1.28.15

Skill of the Day 

4 Rounds of:

  • Wall Balls (30 seconds on, 30 seconds off)

Strength Work 

Thruster 5-5-5-5-MR @ 70%

CrossFit WOD

6 Minute AMRAP:

  • 6 KB Snatch 35/53 (each arm)
  • 36  Double Unders

 

 

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WOD 1.27.15

January 26, 2015 | Posted in Daily WOD | By

Workout of the Day 1.27.15

Skill of the Day 

3 Rounds of:

  • 5 Push-ups (perfect from the ground)
  • 5 Hollow Rocks

Strength Work 

Clean and Jerk

  • 10min EOMOM
  • 5 reps@ 70%

CrossFit WOD

3 Rounds for Time:

  • 12 Push Press 75/105
  • 20 GHD Back extentions

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WOD 1.26.15

January 25, 2015 | Posted in Daily WOD | By

Workout of the Day 1.26.15

Skill of the Day 

4 rounds of:

  • 5 overhead squats (tempo – 5 seconds down, 3 second pause)

Strength Work 

Front Squat 5-5-5-5-MR@70%

CrossFit WOD 

21-15-9 for time:

  • Cleans 95/135
  • Over the bar burpees

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WOD 1.24.15

January 23, 2015 | Posted in Daily WOD | By

Workout of the Day 1.24.15

Skill of the Day 

None

Strength work 

None

CrossFit WOD 

CrossFit Friends and Family

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WOD 1.23.15

January 22, 2015 | Posted in Daily WOD | By

Workout of the Day 1.23.15

Skill of the Day 

4 Rounds of:

  • 5 pistol squats (each side)
    • 30 seconds on, 30 seconds off

Strength Work 

Back Squat

5-5-5-5-Max Reps @ 65%

CrossFit WOD

4 Rounds for Time:

  • 12 ring push-ups
  • 18 weighted sit-ups 10/25

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WOD 1.22.15

January 22, 2015 | Posted in Daily WOD | By

Workout of the Day 1.22.15

Skill of the Day 

4 Rounds of:

  • Skin the cat
  • 30 seconds on, 30 seconds off

Strength Work 

Push Press

  • 10 minute EOMOM
  • 5 reps @ 65%

CrossFit WOD

21-15-9

  • Deadlift 155/225
  • Chest to bar pull-ups

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WOD 1.21.15

January 20, 2015 | Posted in Daily WOD | By

Workout of the Day 1.21.15

Skill of the Day 

4 Rounds of:

  • Wall Balls (30 seconds on, 30 seconds off)

Strength Work 

  • Thrusters 5-5-5-5-MR @ 65%

CrossFit WOD

For Time:

3000 meter row

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WOD 1.20.15

January 20, 2015 | Posted in Daily WOD | By

Workout of the Day 1.20.15

Skill of the Day 

3 Rounds of:

  • 5 Push-ups
  • Perfect from the ground
  • 5- Hollow Rocks

Strength Work 

Clean and Jerk 10min EOMOM

5 reps @ 65%

CrossFit WOD

5 Rounds for Time:

  • Run 200 meters
  • 3 cleans 155/225
  • 6 handstand push-ups

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