Archives for Daily WOD
14
Oct

Main – CrossFit WOD Metcon (Time) For Time: Run 400m 25 BoX Jumps 30/24 Run 400m 25 Pull Ups Run 400M 25 KB Swings 70/55 Run 400M 25 Thrusters 75/55 Run 400M 100 Double Unders Run 400m

13
Oct

Main – CrossFit WOD Warm UP (No Measure) Run 400m 3 RDS 5 Push Ups 10 Pull ups 15 Air Squats EMOM 10 min 1 Hang Clean + 1 Clean ***Build Metcon (AMRAP – Rounds) 10 min AMRAP 10 Power Cleans 155/105 10 Burpees jump 6″ to target Hollow Rock Tabata 20 sec on 10… Read More »

12
Oct

Main – CrossFit WOD () Back Squat (EMOM 8 min X3 reps) Metcon (AMRAP – Reps) In 12 min Complete 5 Deadlift 185/135 5 OHS 135/95 5 Box Jump 5 Alt Pistols 10 DL 10 OHS 10 Box Jump 10 Alt Pistols etc………. **Rep Scheme 5,10,15,20,25

9
Oct

Main – CrossFit WOD Metcon (No Measure) 10 min EMOM Min 1: 3 Front Squat Min 2: 6 Front Rack Reverse Lunges Metcon (Time) Five Rounds 9 Hang Squat Cleans 155/105 3 Rope Climbs

8
Oct

Main – CrossFit WOD (No Measure) Mobility Work Metcon (No Measure) Goat Day… work on skills

7
Oct

Main – CrossFit WOD The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Deadlift (Every 90 sec for 9 min Speed Deadlifts @ 70% ) Metcon (Time) For TIme Run 400m 21 Strict HSPU/ Scaled Kipping HSPU Run 400m 15 Strict… Read More »

7
Oct

Main – CrossFit WOD Warm Up (No Measure) Run 400m 20 Push Ups 10 Burpees Run 200m Push Press (Emom 8min X4 reps) Metcon (AMRAP – Reps) Metcon 5 sets: Against a 60 sec running clock 10 KB Swings 70/55 Barbell Thrusters Max Reps 75/55 rest 60 sec between sets **Score will be number of… Read More »

6
Oct

Main – CrossFit WOD (No Measure) 3 rds 200m 15 WB Banded Glute/Hamstring Stretch Back Squat (10 Min EMOM @ 220X1) Metcon (AMRAP – Reps) In 10 minutes Complete 21-15-9-6-3 Snatches 85/115 Rx Toes to Bar ***if you finish you will complete max reps of toes to bar in remaining time then 7 min Complete… Read More »

8
Jun

Rest Day!

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