WOD 12.10.14

back-squat

December 9, 2014 | Posted in Daily WOD | By

Workout of the Day 12.10.14

Skill of the Day

Squat

Strength Work

Back Squat

  • Find a 1 rep max
  • 3 failed attempts

CrossFit WOD

3 Rounds for Time:

  • 500 meter row
  • 1 minute rest

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WOD 12.9.14

index

December 8, 2014 | Posted in Daily WOD | By

Workout of the Day 12.9.14

Skill of the Day

Shoulder Press

Strength Work

Press

  • Find a 1 rep max
  • 3 failed attempts

CrossFit WOD

“Annie”

  • 50-40-30-20-10 of:
    • Double-unders
    • Sit-ups

 

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WOD 12.8.14

triple-extension-top_of_clean

December 7, 2014 | Posted in Daily WOD | By

Workout of the Day 12.8.14

Skill of the Day

Clean

Strength Work

Clean

  • Find a 1 rep max
  • 3 failed attempts

CrossFit WOD

Fran

  • 21-15-9
    • Thrusters 65/95
    • Pull-ups

 

 

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WOD 12.6.14

crossfit2

December 5, 2014 | Posted in Daily WOD | By

Workout of the Day 12.6.14

Skill

WOD Movement Prep

Strength

None

WOD

Coach’s Choice or Friends and Family Day

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WOD 12.5.14

deadlift-technique-rounding-the-back-neutral-spine

December 4, 2014 | Posted in Daily WOD | By

Workout of the Day 12.5.14

Skill

Overhead Complex w/ barbell

  • Press PP/PJ/SJ
  • 5 minute, 2 rep EMOM

Strength

Deadlift 5X10 @ 75%

WOD

10 Minute Snatch Ladder

  • Increase by no less than #5 per attempt
  • Complete 5 reps before increasing in load

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WOD 12.4.14

OHSBrendan-1024x716

December 3, 2014 | Posted in Daily WOD | By

Workout of the Day 12.4.14

Skill

Overhead Squat w/ Barbell

  • 3 minute 5 rep EMOM (Jerk Grip)

Strength

Jerk 5X3 @ 100%

WOD

“Paul”

5 Rounds of:

  • 50 double unders
  • 35 knees to elbows
  • 20 meters overhead barbell walk 135/185

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WOD 12.3.14

double-unders

December 2, 2014 | Posted in Daily WOD | By

Workout of the Day 12.3.14

Skill

4 Rounds of:

  • 30 seconds of double unders
  • 30 seconds rest

Strength

Back Squat 6X3 @ 100%

WOD

10 to 1 reps of:

  • Front Squat 75/115
  • Barbell AbRoller

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WOD 12.2.14

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December 1, 2014 | Posted in Daily WOD | By

Workout of the Day 12.2.14

Skill

3 position clean w/ barbell (hip, knee, shin)

  • 3 minute, 3 rep EMOM

Strength

Press 5X3 @ 100%

WOD

12 minute AMRAP

  • 200 meter run
  • 10 Cleans 75/115
  • 5 push press 75/115

 

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WOD 12.1.14

10425132_736070173142235_7768395652630376069_n

November 30, 2014 | Posted in Daily WOD | By

Workout of the Day 12.1.14

Skill 

4 Rounds of:

  • 30 second flexed arm hang
  • 30 second rest

Strength

Clean 5X3 @ 100%

WOD

5 Rounds:

  • 10 hanging knee raise
  • 15 back extensions

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WOD 11.29.14

1743745_727806833968569_8751439859561573105_n

November 28, 2014 | Posted in Daily WOD | By

Workout of the Day 11.29.14

Skill

WOD Movement Prep

Strength

None

WOD

Coach’s Choice or Friends and Family Day

 

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