WOD 4.7.15

April 6, 2015 | Posted in Daily WOD | By

Workout of the Day 4.7.15

Skill of the Day 

Muscle Snatch + Drop

  • Snatch 3 repetitions EMOM for 5 minutes

Strength Work 

Deadlift + RDL

  • 5X5 @ 50%

Rest 2 minutes between sets

CrossFit WOD 

Anyway for Time:

  • 100 Sandbag get-ups
  • 50 pullups

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WOD 4.6.15

April 5, 2015 | Posted in Daily WOD | By

Workout of the Day 4.6.15

Skill of the Day 

Ring support with L-sit

  • 5 Rounds, 20 seconds on/off

Strength Work 

Back Squat 5X5 @ 60%

  • 2 minute rest between sets

CrossFit WOD 

  • 250m- Row
  • 75- Double Unders
  • 250m- Row
  • 50- Double Unders
  • 250m- Row
  • 25- Double Unders

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WOD 4.4.15

April 3, 2015 | Posted in Daily WOD | By

Workout of the Day 4.4.15

Skill of the Day 

None

Strength Work 

None

CrossFit WOD

Friends and Family Day

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WOD 4.3.15

April 2, 2015 | Posted in Daily WOD | By

Workout of the Day 4.3.15

Skill of the Day 

Coach’s Choice

Strength Work 

The 2-2-2 Test

  • 2 minutes max push-ups
  • 2 minutes max sit-ups
  • 2 mile run
  • 2 minutes max strict pull-ups

Must be in that order – 2 minute rest between events

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WOD 4.2.15

April 1, 2015 | Posted in Daily WOD | By

Workout of the Day 4.2.15

Skill of the Day 

Coach’s Choice

Strength Work 

None

CrossFit WOD

For Time:

  • 50- KB Deadlifts 35/53
  • 40- KB SDLHP 35/53
  • 30- KB Swings 35/53
  • 20- KB Goblet Squats 35/53
  • 10- KB Snatch 35/53

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WOD 4.1.15

April 1, 2015 | Posted in Daily WOD | By

Workout of the Day 4.1.15

Skill of the Day 

Coach’s Choice

Strength 

Max Kane Total

Find 1 Rep Max of:

  • Clean
  • Bench Press
  • Front Squat

30 minute time cap

CrossFit WOD

8 minute AMRAP of:

  • 8- Push Jerks 75/115
  • 2- Rope Climbs

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WOD 3.31.15

March 30, 2015 | Posted in Daily WOD | By

Workout of the Day 3.31.15

Skill of the Day 

Coach’s Choice

Strength

None

CrossFit WOD

WOD Time Challenge!!!

10 to 1 reps for time of:

  • Ball Slams 20/30
  • Toes 2 Bar

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WOD 3.30.15

March 30, 2015 | Posted in Daily WOD | By

Strength

CrossFit Total

Find 1RM for each

  • Back Squat
  • Press
  • Deadlift

(Must be in that order)

30 min Time Cap

CrossFit WOD

3 rounds of

  • 500 meter Row
  • 15- Box Jumps

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WOD 3.27.15

March 26, 2015 | Posted in Daily WOD | By

Workout of the Day 3.27.15

Skill of the Day 

Hand stand

Strength Work 

None

CrossFit WOD 

CF Open WOD 15.5

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WOD 3.26.15

March 25, 2015 | Posted in Daily WOD | By

Workout of the Day 3.26.15

Skill of the Day 

Double-Unders

Strength Work 

Bent Over Row

  • 5 Repitition, 5 minute EMOM

CrossFit WOD 

12 minute AMRAP of:

  • 15- Tire Flips
  • 10- Pull-ups
  • 5- Pistols Each Leg

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