WOD 3.19.15

March 18, 2015 | Posted in Daily WOD | By

Workout of the Day 3.19.15

Skill of the Day 

Rope Climb

Strength Work 

Ring Dips – Reps

  • 5 minute – EMOM

CrossFit WOD

For Time:

  • 1600 meter run

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WOD 3.18.15

March 17, 2015 | Posted in Daily WOD | By

Workout of the Day 3.18.15

Skill of the Day 

Push Press

Strength Work 

Press – 5 Repititions

  • 10 minute EOMOM

CrossFit WOD 

10 Minute AMRAP of:

  • 5 Handstand Push-ups
  • 15 Burpees

 

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WOD 3.17.15

March 17, 2015 | Posted in Daily WOD | By

Workout of the Day 3.17.15

Skill of the Day

Pull-Up

Strength Work

Deadlift – 5 repititions

  • 10 minute EOMOM

CrossFit WOD

4 rounds for time of:

10- SDLHP 65/95
10- Push Press 65/95
20- Back Squats 65/95

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WOD 3.16.15

March 16, 2015 | Posted in Daily WOD | By

Workout of the Day 3.16.15

Skill of the Day

Snatch

Strength Work

7 Minute EMOM

  • 1 Rep of Snatch

CrossFit WOD

3 Rounds for Time:

  • 15 Dumbell Clean and Jerk  25#/45#
  • 30 Box Jumps  20″/24″

 

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WOD 3.14.15

March 13, 2015 | Posted in Daily WOD | By

Workout of the Day 3.14.15

Skill of the Day

None

Strength Work

None

CrossFit WOD

Friends and Family Day

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WOD 3.13.15

March 12, 2015 | Posted in Daily WOD | By

Workout of the Day 3.13.15

Skill of the Day

Hand Stand

Strength Work

None

CrossFit WOD

CF Open WOD 15.3

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WOD 3.12.15

March 11, 2015 | Posted in Daily WOD | By

Workout of the Day 3.12.15

Skill of the Day

Double-Under

Strength Work

Bent Over Row

  • 5 repitition, 5 minute EMOM

CrossFit WOD

EOMOM for 16 minutes:

  • 1 Legless Rope Climb
  • 10 Back Squats 125/205

 

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WOD 3.11.15

March 10, 2015 | Posted in Daily WOD | By

Workout of the Day 3.11.15

Skill of the Day

Thruster

Strength Work

Push Press – 3 Repetitions

  • 10 minute EOMOM

CrossFit WOD

21-15-9-3 reps of:

  • Deadlift 155/225
  • Strict Knee to Elbow

 

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WOD 3.10.15

March 9, 2015 | Posted in Daily WOD | By

Workout of the Day 3.10.15

Skill of the Day

  • Pull-Up

Strength Work

Front Squat – 3 Repititions

  • 10 Minute EOMOM

CrossFit WOD

4 Rounds of:

  • 3 minutes of rowing
  • 1 minute of muscle-ups

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WOD 3.9.15

March 8, 2015 | Posted in Daily WOD | By

Workout of the Day 3.9.15

Skill of the Day

Clean and Jerk

Strength Work

Clean and Jerk – 1 Repitition

  • 7 Minute EMOM

CrossFit WOD

Any way for time:

  • 100 Hammer Strikes
  • 100 Air Squats
  • 50 Push-ups
  • 50 Sit-ups
  • 25 Pull-ups
  • 25 Dips

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