Endurance WOD 8.23.14

index

August 22, 2014 | Posted in Uncategorized | By

Endurance WOD 8.23.14

Swim and Run back-to-back:

  • 400 m- Swim
  • 3 mile- Run, Race Pace

 

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Endurance WOD 8.21.14

onramp

August 21, 2014 | Posted in Endurance WOD, Uncategorized | By

Endurance WOD 8.21.14

Swim 10 min:

  • Max Distance
  • Rest 3 mins
  • 4x100m Sprints
  • Rest 1 min between

Bike:

  • 5×3 mile
  • Repeat Sprints (equal work to rest ratio)

*This is split into 2-sessions

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WOD 4.8.14

hookgrip

April 7, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 4.8.14

Pre-WOD:

Coach led warm up

Strength:

Press 5X5 @65%

WOD:

3 Rounds for Time

  • 10 Muscle Ups
  • 20 GHD Sit-Ups

Post Total Time/Reps.

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

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WOD 4.7.14

Sqt

April 7, 2014 | Posted in Uncategorized | By

Pre-WOD:

Coach led warm up

Strength:

Back squats 5X5 @65%

WOD:

Helen

  • 400 Meter run
  • 1.5 pood kettlebell swing X 21
  • pull-ups 12 reps

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WOD 4.4.14

April 4, 2014 | Posted in Uncategorized | By

Pre-WOD:

Coach led warm up

WOD:

Murph

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

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WOD 4.3.14

April 3, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Strength:

Front Squat 5×5 @ 65%

WOD:

8 rounds

Each 30 seconds on, 30 seconds off

  • Handstand push-ups
  • Double unders

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WOD 4.2.14

crossfit-total-image

April 2, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD: 

Coach led warm up

Strength: 

CrossFit Total

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WOD 4.1.14

April 1, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

WOD:

3 Rounds for Time

15 Wall Balls

15 Strict weighted pull-ups

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WOD 3.31.14

funny-tired-dog-pics

March 31, 2014 | Posted in Uncategorized | By

Pre WOD:

Coach Lead Warm Up

Strength:

Find 1 Rep Max of Clean and Jerk, Bench Press, and Front Squat.

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WOD 3.27.14

Pat-n-front-squat

March 27, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Front Squat

WOD:

3 Rounds for time:

  • Run 400m
  • 12 Front Squat 125/155

Post time on whiteboard!

 

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