Workout of the Day – Page 277

WOD Thursday February 4th

Warm up: 2 Rounds of: 10 Glute ham raise / 10 Pendlay rows / 5 Burpees Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier than last week 2nd minute: 3 Deadlifts @ Heavier than last week 2. For time: 1000 meterContinue reading “WOD Thursday February 4th”

WOD Wednesday February 3rd

Warm up: High skips x 150′ / Karaoke x 150′ / Lateral shuffle x 200′ / Empty bar work 30 Minutes of snatching 2. 3 Rounds for time of: 15 Overhead squats @ 75 / 53 lb 15 Ring dips

WOD Tuesday February 2nd

Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 1 minute jump rope / 1 minute handstand hold / 1 minuteContinue reading “WOD Tuesday February 2nd”

WOD Monday February 1st

Warm up: 500 meter row / 40 Kb swings / 30 Air squats / 20 Kb swings / 10 Air squats Front Squat: Find 1 rep max 2. In honor of our 7 year anniversary as an official CrossFit Affiliate we will be doing your favorite workout today. Day one.

WOD Friday January 29th

Warm up: 400 meter run Ab plank / Butt plank x 1 minute each Back squat: 2,2,2 @ 95% 2. Bring Sally up. 3. As many reps as possible in 3 minutes of: 1 Burpee 15′ sprint 1 Burpee Rest 1 minute As many rounds as possible in 3 minutes of: 6 Pullups 6 RingContinue reading “WOD Friday January 29th”

WOD Thursday January 28th

Warm up: High skips x 100 feet Glute ham raise x 10 Toes to bar x 10 Glute ham raise x 10 Toes to bar x 10 High skips x 100 feet Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier thanContinue reading “WOD Thursday January 28th”

WOD Wednesday January 27th

Warm up: Group snatch progressions Every minute on the minute for 30 minutes: Minute 1: Hang snatch x 1 Minute 2: Glute ham sit ups or bench sit ups x 10 Minute 3: Seated box jumps x 5 Take a couple minutes out of your busy day and watch one of the most technical weightliftersContinue reading “WOD Wednesday January 27th”

WOD Tuesday January 26th

Warm up: 40′ Shuttle jog x 5 / 10 Burpees / 40′ shuttle run x 5 / 10 tuck jumps Max Distance broad jump or box jump: 12 Minutes to establish a max on one or both 2. For time: 50 Burpees 100 Kettlebell swings 50 Kettlebell jerks (25 per side)

WOD Monday January 25th

Warm up: 600 meter row, 10 Kang Squat, 10 Toes to bar Front Squat: 2, 2, 2 @ 95% 2. For Time: 12, 9, 6, 3 Handstand push ups Hang Clean Ab Wheel Roll Outs

WOD Friday January 22nd

Warm up: Row 500 meters, 10 Good mornings, 30 sec bottom of squat hold, 10 back extensions, 30 sec bottom of squat hold Back Squat: 3,3,3 @ 90% 2. Three sets of Max reps: Kipping pull ups Rest three minutes between each set 3. For Time: 100 Air squats 50 Kneeling Squat jumps Every minute on theContinue reading “WOD Friday January 22nd”