WOD 5.23.15

May 22, 2015 | Posted in Daily WOD | By

Workout of the Day 5.23.15

Skill of the Day 

None

Strength Work 

None

CrossFit WOD

Friends and Family Day

Coach of the Day!

download (4)

Read More →

WOD 5.22.15

May 21, 2015 | Posted in Daily WOD | By

Workout of the Day 5.22.15

Skill of the Day

Free Standing handstand 1 minute total

  • Try to walk

Strength Work 

Bench Press

  • 5 X 5 @ 80%

CrossFit WOD

4 Rounds for Time:

  • 5 thrusters 65/695
  • 10 Overhead squats 65/95
  • 15 burpees

download (3)

Read More →

WOD 5.21.15

May 20, 2015 | Posted in Daily WOD | By

Workout of the Day 5.21.15 – Support your Favorite Team!

Skill of the Day 

3 Rounds

  • 1 minute plank (front, left, and right side)

Strength Work 

Clean + Front Squat 5X5 @ 80%

CrossFit WOD 

15min AMRAP:

  • 25 meter Tire Flips
  • 50 meter Sprint
  • 25 Mountain Climbers

Coaches of the Day!

download (2)

Read More →

WOD 5.20.15

May 19, 2015 | Posted in Daily WOD | By

Workout of the Day 5.20.15 – Midweek Madness

Skill of the Day 

Coach’s Choice

Strength Work 

Press

  • 5X5 @ 80%

CrossFit WOD

3 Rounds for Time:

  • 10- Cleans 95/135
  • 30- Double Unders

Coaches of the Day!

download

Read More →

WOD 5.19.15

May 18, 2015 | Posted in Daily WOD | By

Workout of the Day 5.19.15 – WOD Time Challenge

Skill of the Day 

6 Rounds, 30 seconds on, 30 seconds off

  • L-Hang from rings (false grip)

Strength Work 

Deadlift + RDL

  • 5X5 @ 70%

CrossFit WOD

10 to 1 reps of:

  • Bench Press 75/135
  • Muscle ups

Coaches of the Day!

download

Read More →

WOD 5.18.15

May 17, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday 5.18.15

Skill of the Day

6 Minute EMOM

  • 15 Double Unders

Strength Work 

Back Squat 5 X 5 @ 80%

CrossFit WOD

7 minute AMRAP of:

  • 10 Kettlebell Swings 35/53
  • 10 Ball Slams

Coaches of the Day!

download (1)

Read More →

WOD 5.15.15

May 14, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday 5.15.15

Skill of the Day 

Free standing handstand

  • 40 seconds total
  • Try to walk

Strength Work 

Bench Press 5 X 1 @ 90%

CrossFit WOD

5 Rounds for time of:

  • 25 meter walking lunge
  • 15 handstand push-ups

Coaches of the Day!

download (1)

Read More →

WOD 5.14.15

May 13, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday 5.14.15

Skill of the Day 

3 rounds

  • Pull-ups (max reps)
  • Rest 1 minute, repeat

Strength Work 

Clean + Front Squat

5 X 1 @ 90%

CrossFit WOD

10 Rounds of:

  • Sit-ups
  • 10 meter bear crawl
  • 10 push-ups
  • 10 meter crab walk

Coaches of the Day!

download (5)

 

 

Read More →

WOD 5.13.15

May 12, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday 5.13.15 – Midweek Madness!

Skill of the Day 

7 Minutes to find your highest box jump

Strength Work 

Press 5 X 1 @ 90%

CrossFit WOD

21-15-9 reps for time of:

  • Deadlift 125/185
  • Ring dips

download (1)

Read More →

WOD 5.12.15

May 11, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday 5.12.15 – WOD Time Challenge! Bring your A Game!

Skill of the Day

L-Hang from Rings (False Grip)

  • 6 Rounds, 30 seconds on, 30 seconds off

Strength Work

Deadlift + RDL

  • 5 X 1 @ 80%

CrossFit WOD

20-15-10-5 for time:

  • Calorie Row
  • Pull-ups

Coaches of the Day! 

download (8)

Read More →


Hit Counter provided by Business Card Holders