WOD 3.6.15

March 5, 2015 | Posted in Daily WOD | By

Workout of the Day 3.6.15

Skill of the Day

Overhead Squat

Strength Work

None

CrossFit WOD

CF Open WOD 15.2

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WOD 3.5.15

March 4, 2015 | Posted in Daily WOD | By

Workout of the Day 3.5.15

Skill of the Day

Rope Climb

Strength Work

Ring Dips – 5 Repititions

  • 5 minute EMOM

CrossFit WOD

7 Minute AMRAP of:

  • 10 Wall Balls
  • 200 meter run

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WOD 3.4.15

March 3, 2015 | Posted in Daily WOD | By

Workout of the Day 3.4.15

Skill of the Day

Push Press

Strength Work

Press – 5 Repititions

  • 10 minute EOMom

CrossFit WOD

21-15-9 reps of:

  • Turkish Get-ups 35/53
  • Reverse Sit-ups

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WOD 3.3.15

March 2, 2015 | Posted in Daily WOD | By

Workout of the Day 3.3.15

Skill of the Day

Pull-Up

Strength Work

Deadlift – 5 Repititions

  • 10 minute EOMOM

CrossFit WOD

5 Rounds of:

  • 8 Hang Squat Clean 95/135
  • 8 Push Jerks 95/135

 

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WOD 3.2.15

March 2, 2015 | Posted in Daily WOD | By

Workout of the Day 3.2.15

A.) Skill of the Day 

Snatch

B.) Strength Work 

Snatch 1rep 7min EMOM @60-80%

C.) MetCon

4 Rounds for time of:

  • 500m- Row
  • 10- Overhead Squats #105/#155

Post Time and Loads…

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WOD 2.28.15

February 27, 2015 | Posted in Daily WOD | By

Workout of the Day 2.28.15

Skill of the Day 

WOD Movement Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice / Friends and Family Day

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WOD 2.27.15

February 26, 2015 | Posted in Daily WOD | By

Workout of the Day 2.27.15

Skill of the Day 

Kettlebell Swing

Strength Work 

5 Rounds EOMOM

  • 10 Deadlifts @ 55%
  • 5 Box jumps

CrossFit WOD 

CF Open WOD 13.2

10 Minute AMRAP of:

  • 5-Shoulder to overhead 75/95
  • 10-Deadlift 75/95
  • 15- Box Jump 20/24

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WOD 2.26.15

February 25, 2015 | Posted in Daily WOD | By

Workout of the Day 2.26.15

Skill of the Day 

Double under

Strength Work 

Hollow Rock Tabata

CrossFit WOD

8 rounds of:

  • 250 meter row
  • 1 minute rest

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WOD 2.25.15

February 24, 2015 | Posted in Daily WOD | By

Workout of the Day 2.25.15

Skill of the Day 

Handstand

Strength Work 

5 Rounds EOMOM

  • 5 Front Squats@70%
  • 10 Double Unders

CrossFit WOD 

10 to 1 reps for time:

  • Pull-up
  • Push-up
  • Toes to bar

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WOD 2.24.15

February 23, 2015 | Posted in Daily WOD | By

Workout of the Day 2.24.15

Skill of the Day 

Thruster

Strength Work 

Pull-Up Tabata

CrossFit WOD 

21-15-9 reps of:

  • KB Swings 53/70
  • Goblet Squat 53/70
  • Handstand push – up

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