WOD 2.24.15

February 23, 2015 | Posted in Daily WOD | By

Workout of the Day 2.24.15

Skill of the Day 

Thruster

Strength Work 

Pull-Up Tabata

CrossFit WOD 

21-15-9 reps of:

  • KB Swings 53/70
  • Goblet Squat 53/70
  • Handstand push – up

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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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Endurance WOD 2.23.15

February 22, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 2.23.15

CFE Sport

Follow the CFMK WOD

CFE Running

Follow the CFMK WOD

 

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Endurance WOD 2.21.15

February 20, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 2.21.15

CFE 3 Sport

  • A. Bike – 1.5 hours
  • B. Run – 7 miles

Done back to back/ no rest / work on transitions

CFE Running 

Long Run 

  • M – 7 miles 
  • H – 8 miles
  • S – 4 miles

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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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Endurance WOD 2.20.15

February 19, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 2.20.15

CFE 3 Sport 

Swim Intervals

  • 5 X 50 meter kick only
  • Rest 30 seconds between

Tread Water

  • 3 X 5 minutes

CFE Running 

Time Trials 

  • M – 45 minutes
  • H – 40 minutes
  • S – 20 minutes

All out effort

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Endurance WOD 2.19.15

February 18, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 2.19.15

CFE 3 Sport

Active Recovery Day 

  • Pick 1 sport and do 30-45 minutes of skills and drills 

CFE Running

Active Recovery Day 

  • 70% paced run for20 minutess then skills and drills for
    • M – 30minutes
    • H – 20minutes
    • S – 10minutes

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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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