WOD 2.23.15

February 22, 2015 | Posted in Daily WOD | By

Workout of the Day 2.23.15

Skill of the Day 

Clean and Jerk

Strength

Clean and Jerk

1 clean + 1 power jerk + 1 split jerk

EOMOM X 5 Rounds

CrossFit WOD 

Complete 2 rounds of the following:

  • 3 minute AMRAP of:
    • Wall Balls
    • Rest 30 secs
  • 2 minute AMRAP of:
    • Burpees
    • Rest 30 secs

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WOD 2.21.15

February 20, 2015 | Posted in Daily WOD | By

Workout of the Day 2.21.15

Skill of the Day 

WOD Movement Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice / Friends and Family Day

 

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WOD 2.20.15

February 19, 2015 | Posted in Daily WOD | By

Workout of the Day 2.20.15

Skill of the Day 

Toes to Bar

Strength Work 

5rds EOMOM

  • 10 – Deadlifts @ 50%
  • 10 – Double Unders

CrossFit WOD 

CF Open WOD 13.4

7min AMRAP of

  • 3 Clean and Jerks 95/135
  • 3 Toes to Bar

Increase by 3reps every set until time is called (3,6,9,12 each)

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WOD 2.19.15

February 18, 2015 | Posted in Daily WOD | By

Workout of the Day 2.19.15

Skill of the Day 

Overhead Squat

Strength Work 

Knee Raise Tabata

CrossFit WOD

3 Rounds for Time of:

  • 50 – Calorie Row
  • 50 – Double Unders
  • 50 – Walking Lunges

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WOD 2.18.15

February 17, 2015 | Posted in Daily WOD | By

Workout of the Day 2.18.15

Skill of the Day 

Muscle-Up

Strength Work 

5 Rounds EOMOM

  • 5 – Back Squats@70%
  • 5- Box Jumps

CrossFit WOD 

10 Minute AMRAP of:

  • 10 – Deadlifts 185/275
  • 20 – GHD Sit-ups (Sub 40Abmat)

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WOD 2.17.15

February 16, 2015 | Posted in Daily WOD | By

Workout of the Day 2.17.15

Skill of the Day 

Push Press

Strength Work 

Push-Up Tabata

CrossFit WOD 

5 Minute AMRAP of:

  • 6 – Push-Press 75/115
  • 6 – Over Bar Burpees

Rest 2 minutes then:

3 rounds for time of:

  • 6 – Thrusters 65/95
  • 6 – Over Bar Burpees

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WOD 2.16.15

February 15, 2015 | Posted in Daily WOD | By

Workout of the Day 2.16.15

Skill of the Day 

Snatch

Strength Work 

Snatch + Overhead Squat

5 Sets of 3+3

EOMOM

CrossFit WOD

For time:

  • 30 – Med Ball Cleans
  • 30 – Ring Dips
  • 30 – Med Ball Cleans
  • 30 – C2B Pull-ups
  • 30 – Med Ball Cleans
  • 30 – Push-ups
  • 30 – Med Ball Cleans

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WOD 2.14.15

February 13, 2015 | Posted in Daily WOD | By

Workout of the Day 2.14.15

Skill of the Day 

WOD Movement Prep

Strength Work 

None

CrossFit WOD

Coach’s Choice/Friends and Family Day

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WOD 2.13.15

February 12, 2015 | Posted in Daily WOD | By

Workout of the Day 2.13.15

Skill of the Day 

Kettlebell Swing

Strength Work 

5 Rounds EOMOM

  • 10 – Deadlifts @ 55%
  • 5 – Box Jumps

CrossFit WOD 

CF Open WOD 11.2

15min AMRAP of:

  • 9 – Deadlifts 100/155
  • 12 – Push-ups
  • 15 – Box Jumps 20/24

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WOD 2.12.15

February 12, 2015 | Posted in Daily WOD | By

Workout of the Day 2.12.15

Skill of the Day 

Double-Unders

Strength Work 

Hollow Rock Tabata

CrossFit WOD

3 Power Snatches

  • EMOM until you fail

Increase in load every minute by #5

Immediately Run

  • 800m for time

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