Category Archives: Work Out of the Day

CrossFit WOD, July 24, 2019

24 July 19Warm-upWarm-upFor Quality 700m Row Alternating 100m easy, 200m fast 100m easy 200m hard 100m easy -Then 3 Rounds Of 6 Kang Squats 6 Burpees To Target 4 Inch Worms WeightliftingDeadlift (4x4 @ 80% Across)MetconMetcon (AMRAP - Rounds and Reps)8 Minute AMRAP 8 SDLHP 95/65# 10 Push Ups *note strict style push ups, no…
Read more

CrossFit WOD, July 23, 2019

23 July 19Warm-upWarm-upFor Quality 4 Rounds Of Tabata On Assault Bike :20 on :10 off -Then 3 Rounds Of 7 Med Ball Cleans 8 Reverse Lunges 9 Push Ups WeightliftingSquat Clean (5x3 You may drop and reset)MetconMetcon (Time)For Time 30 Calorie Assault Bike 25 Squat Cleans 135/95# 30 Calorie Assault BikeCool DownPractice 2x :20 Hold…
Read more

CrossFit WOD, July 22, 2019

22 July 19Warm-upWarm-upFor Quality 400m Run -Then 3 Rounds Of 10 GHD Hip Ext 2 Turkish Get Ups 8 Bar Rows* *note for bar rows use bar in rack or adjustable pull up bars and do them like ring rowsGymnasticsmuscle ups (Max reps)-transitions -kipMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#…
Read more

CrossFit WOD, July 21, 2019

Week 5 ConditioningConditioningMetcon (Time)S-1 Short (100% effort) Set monitor for a "variable interval workout" no rest between intervals 500m 500m 400m 400m 300m 300m 200m 200m 100m 100m 200m 200m 300m 300m 400m 400m 500m 500m *ski the first at moderate pace, then the next one at intense pace. keep alternating all the way down…
Read more

CrossFit WOD, July 20, 2019

20 July 19Warm-upWarm-upFor Quality 400m Run -Then 3 Rds For Quality Of 15 A.R.E. Squats 10 Burpees To Target 3 Strict Pull Ups WeightliftingSquat Clean Thruster (Build Up To Workout Weight)Metcon31 Heroes (AMRAP - Reps)31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" /…
Read more

CrossFit WOD, July 19, 2019

19 July 19Warm-upWarm-upFor Quality 300m Row/Ski -Then 3 Rds For Quality 5 DB Deadlifts :20 Hollow Rock Hold :30 Handstand Walk Drills WeightliftingDeadlift (3x5 @ Same Weight Across)*note build up to a weight that is challenging but allows for all 5 unbroken, do that weight for 2 more sets.MetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand…
Read more

CrossFit WOD, July 18, 2019

18 July 19Hero Summer Series Open Gym 9-6MetconWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24'' / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
Read more

CrossFit WOD, July 17, 2019

17 July 19Tomorrow we will be doing Wod 2 of our Hero Summer Series! Come in any time during open gym or come to the instructor lead class at 5! Open 9-6!!Warm-upWarm-upFor Quality 4 Minutes On Assault Bike -Then 3 Rds For Quality 2 Turkish Get Ups 5 Ring Dips 10 GHD Hip ExtWeightliftingPower Clean…
Read more

CrossFit WOD, July 16, 2019

16 July 19Don't forget : Hero Summer Series Wod is THIS THURSDAY!! Warm-upWarm-upFor Quality 400m Run -Then 3 Rds For Quality 30 DU’s 10 Close Grip Swings 7 Push Press (bar)GymnasticsHand Stand (Max reps)-Push Ups / Strict -Free Stand -Walking -Kicking Up -PositioningMetconMetcon (Time) For Time 15-12-9-6 Push Jerks 155/105# 20 Box Jump OversCool Down4…
Read more

CrossFit WOD, July 15, 2019

15 July 19Warm-upWarm-upFor Quality 30 Calorie For -Then 3 Rds For Quality 20 Flutter Kicks 10 KBS 5 Pressing OHSWeightliftingSnatch (5x2 @ 75-80% Across)MetconMetcon (Time)5 Rounds For Time (15:00 cap) 21 Calorie Row 15 T2B 9 Squat Snatches 95/65#Cool Down Stretching Pigeon Stretch Ab Stretch Competitors WeightliftingOverhead Squat (Build To 2RM)Competitors Gymnasticshandstand holds (Max reps)Tabata…
Read more