Category Archives: Workout of the Day

WOD Monday July 27th

Warm up # 1 1. Back squat: 1,1,1,1,1 @ 95% 2. 3 Rounds for time of: 6 Front squats @ 3/4 bodyweight 12 Shoulder to overhead @ 3/4 bodyweight 18 Deadlifts @ 3/4 Bodyweight (Use less weight if that is too heavy. Use more weight if it is too light.) Killin’ it this past weekendContinue reading “WOD Monday July 27th”

WOD Tuesday July 21st

Warm up: Handstand or plank hold x 1 minute / Back extensions x 20 x 2 rounds 1. Push press + Jerks: 2,2,2 @ 95% (end each set of push presses with 2 jerks) 2. JOSH SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. First posted 26 FebruaryContinue reading “WOD Tuesday July 21st”

WOD Monday July 20th

Warm up # 1 1. Back squat: 2,2,2,2,2 @ 90% One of the 2015 Masters and teens CrossFit games events. See how you stack up against the geezers and the Kiddo’s. 2. DOUBLE HANGER Masters 40-44 and Masters 45-49  3 rounds for time of: 100 double-unders 7 hang power clean and jerks (185 / 115Continue reading “WOD Monday July 20th”

WOD Friday July 17th

Warm up of your choice 1. Power clean: 1,1,1,1,1,1,1,1 @ 90% 2. 3 rounds for time of: 20 Hang power snatches @ 75 / 53 lbs 10 or more burpees If you decide to put your bar down during the snatches. You can go ahead and tack 2 burpees per drop on to your setsContinue reading “WOD Friday July 17th”

WOD Thursday July 16th

Warm up #6 1. Front Squat: 3, 3, 3, 3 @ 85 % 2. As many rounds as possible in 12 minutes: Handstand Pushups Front rack lung (right leg + left leg = 1 rep) *Start round one with 1 rep of each movement, then increase 1 rep every round until the 12 minutes isContinue reading “WOD Thursday July 16th”