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 →

WOD 5.11.15

May 11, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday 5.11.15

Skill of the Day

5 Minute EMOM

  • 6 bent over rows @ 75% of clean weight

Strength Work

Back Squat 5 X 1 @ 9o%

CrossFit WOD

“Kelly”

5 rounds for time:

  • 400 meter run
  • 30 box jumps 20/24
  • wall balls 14/20

Coaches of the Day!

download (1)

Read More →

WOD 5.9.15

May 8, 2015 | Posted in Daily WOD | By

Workout of the Day, Saturday 5.9.15 – Bring your friends and family!

Skill of the Day 

None

Strength Work 

None

CrossFit WOD

Coach’s Choice

Coach of the Day! 

download (7)

Read More →

WOD 5.8.15

May 7, 2015 | Posted in Daily WOD | By

Workout of the Day, Friday 5.8.15 – Wear Red Tshirt! (Remember Everyone Deployed)

Skill of the Day 

Hollow Rocks

  • 4 Rounds, 30 seconds on, 30 seconds off

Strength Work 

Bench Press

  • 5 X 3 @ 85%

CrossFit WOD

4 Rounds for Time:

  • 10 sumo deadlift high pull 65/95
  • 15 push presses 65/95
  • 20 back squats 65/95

Coaches of the Day!

download

Read More →

WOD 5.7.15

May 6, 2015 | Posted in Daily WOD | By

Workout of the Day 5.7.15 – Support your Team!

Skill of the Day 

5 X 6 Weighted Knee Raises

Strength Work 

Clean + Front Squat 5 X 3 @ 85%

CrossFit WOD 

12 minute AMRAP of:

  • 25 meter handstand walk
  • 20 knees to elbows
  • 15 hip extensions holding a 25 lb. plate

Coaches of the Day!

download (5)

Read More →

WOD 5.6.15

May 5, 2015 | Posted in Daily WOD | By

Workout of the Day 5.6.15 – Midweek Madness!

Skill of the Day 

Coach’s Choice

Strength Work 

Press 5 X 3 @ 75%

Between sets complete 5 box jumps as high as possible

CrossFit WOD

2 Rounds for Time:

  • 30 overhead squats 65/95
  • 30 chest to bar pull-ups

download (1)

Read More →

WOD 5.5.15

May 5, 2015 | Posted in Daily WOD | By

Workout of the Day 5.5.15 – WOD Time Challenge Day!

Skill of the Day 

Muscle Snatch + Drop

  • Snatch 3 repetitions EMOM for 5 minutes

Strength Work 

Deadlift + RDL

  • 5 X 3 @ 70%

CrossFit WOD

3 Rounds for Time:

  • 20 box jumps
  • 10 meter forward roll
  • 20 push-ups
  • 10 meter backward roll

download

Read More →

WOD 5.4.15

May 3, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday 5.4.15

Skill of the Day 

Ring Support with L-Sit

  • 5 Rounds (20 seconds on, 20 seconds off)

Strength Work 

Back Squat

  • 5 X 3 @ 85%

CrossFit WOD

For Time:

  • 20 burpees
  • 20 hang squat snatches 95/135
  • 20 bar muscle-ups
  • 20 hang squat snatches 95/135
  • 20 burpees

Coaches of the Day! 

download (1)

Read More →


Hit Counter provided by Business Card Holders