Daily WOD

Monday, February 4, 2013

STRENGTH & CONDITIONING Strength Power cleans: 5 sets of 2 Metcon Turkish Get Up 14-14-14-14 Use the heaviest weight you can for each set. 14 total for each round. Rest as needed between sets.

Saturday, February 2, 2013

CROSSFIT WOD Complete as many rounds as possible in 20 mins of: 10 Thrusters Plank Hold, 1:30 While partner #1 does the plank hold/Partner #2 does Thrusters. Scored as max Thrusters for workout. CORE Fran: 21 Thrusters 95M#/65W# 21 Pull-ups… Read more »

Friday, February 1, 2013

STRENGTH & CONDITIONING Strength Snatch: 5 sets of 3 Metcon As many reps as possible in 7 mins of: Burpee Broad Jump

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Wednesday, January 30, 2013

STRENGTH & CONDITIONING Strength Split jerks: 5 sets of 3 Metcon Tabata Tabata Bottom To Bottom Air Squat The Tabata interval is 20 secs of work Then, Run 533 m

Tuesday, January 29, 2013

CROSSFIT “Annie” 50-40-30-20-10 reps, for time of: Double Under Sit-up (abmat) CORE For Time: 75 Sumo Deadlift High-pulls Rest Post total time. Front squats 3 sets of 8-12 reps

Monday, January 28, 2013

STRENGTH & CONDITIONING Strength Power cleans: 5 sets of 3 Metcon Complete as many rounds as possible in 10 mins of: 20 Box Jumps, 24/20 in Plank Hold, 45 secs

Saturday, January 26, 2013

CROSSFIT WOD For time: 30 Push-ups Run, 320 m 50 Air Squats Run, 320 m 30 Pull-ups Run, 320 m CORE For Time: 20 Sit-up (standard)s 10 Wall Balls 20 lbs 20 Sit-up (standard)s 10 Wall Balls 20 lbs 20… Read more »

Thursday, January 24, 2013

Core For Time: 70 Push Presses 65/45 lbs 50 Box Jumps (24/20 in.) 30 Toes-to-Bars Post total time. Red Line Complete as many rounds as possible in 25 mins of: Plank Hold, 1 min 15 Push Press, 95/65 lbs Db/Kb… Read more »