Category Archives: Workout of the Day

TODAY IS THE FIRST. RENT IS DUE. THANKS. Warm up of your choice “Billy” For time: 100 reps ground to overhead 95lbs – any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep – You may use multiple methodsContinue reading “WOD Friday April 1st”

Warm up # 15 CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24″ box Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open. WODContinue reading “WOD Thursday March 31st”

Warm up # 9 10 rounds for time of: 10 pullups 10 Sumo deadlift high pulls @ 95 lbs

Warm up # 18 1. For ten minutes begin every minute with 2 Deadlifts @ 80-85% of your 1 rep max 2. For time: Hand release clapping pushups x 25 1 pood thruster x 25 each side Glute ham sit ups x 25 Burpees x 25 Wallballs x 25 Hand planted bench jumps x 25 (double count)Continue reading “WOD Tuesday March 29th”

Warm up # 10 1. For ten minutes begin every minute with 2 overhead squats @ 80-85% of your 1 rep max 2. As many rounds as possible in 12 minutes of: 3 Squat snatches @ 135lbs 6 Box jumps @ 30″ 9 Chest to bar pullups

Warm up of your choice 1. Hang squat clean: 2,2,2,1,1,1 2. 3 rounds for time of: 1.5 pood snatch x 20 1.5 pood figure 8’s x 20 1.5 pood swings x 20

Warm up # 19 1. For 5 minutes: Put 50% of your bodyweight over your head as many times as possible. Use 1 dumbell if possible, if not use 2.  2. For time:  Row 40 calories 135 lb bench press x 30 Pullups x 20 45 lb weighted pushup x 10 Try not to cry when you read this.Continue reading “WOD Thursday March 24th”

Warm up # 6 4 rounds for time of : 400 meter run 20 box jumps @ 20″ 20 Single arm kettlebell sit up presses @ 1 pood  ( 10 each arm)

Warm up # 9 ” Curly Sue” 30 Deadlifts @ 315 15 Muscle ups 30 thrusters @ 155 15 Muscle ups 30 squat cleans @ 155 15 Muscle ups

Warm up # 5 1. For ten minutes begin every minute on the minute with 2 reps of 80-85% of your 1 rep max on the back squat. 2. CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches The Power snatch loads areContinue reading “WOD Monday March 21st”