Category Archives: Work Out of the Day

CrossFit WOD, February 17, 2020

17 Feb 20Warm-upWarm-upAssault Bike 3 Minutes Of; :20 Arms/Legs :20 Arms :20 Legs -Then 3 Rounds For Quality Of: 10 Close Grip Swings :15 L-Sit Hold In Rings 2 Turkish GetupsWeightliftingBench Press (4x3 Building ) Then Finish With A Max Set @ .75% Of BWMetconMetcon (Time) 5 Rounds For Time 20 Alternating DB Snatches 45/35#…
Read more

CrossFit WOD, February 15, 2020

15 Feb 20Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 4 Air Squats - 1 Broad Jump - 4 Air Squats 20 Flutter Kicks 8 GHD Hip Ext WeightliftingFront Squat ((from the floor) 4x2 Building)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 22:00 2 Front Squats 115/75# 6 K2E 12 KBS 1.5/1 pood
Read more

CrossFit WOD, February 14, 2020

14 Feb 20Warm-upWarm-up 3 Rounds Of Assault Bike 0:30 Hands Only 0:30 Feet Only 0:30 All Out Sprint Hands And Feet -Then 3 Rounds For Quality Of: 6 Seated DB Strict Press 6 DB Bent Over Fly’s (or rows if fly’s are not possible) 6 K2EWeightliftingPush Jerk (4x3 With 02 Second Pause In Bottom Of…
Read more

CrossFit WOD, February 12, 2020

12 Feb 20Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 4 Pressing OHS (pvc or bar) 8 GHD Hip Ext 15 DU’sWeightliftingSquat Snatch (2x2 @ 75% 4x1 Up To 1RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 7:00 Minutes 4 Squat Snatches 95/65# 30 DU’s Cool DownAssault Bike 4 Minutes @ 75%
Read more

CrossFit WOD, February 11, 2020

11 Feb 20Warm-upWarm-upRow :15 Easy / :15 Hard (not a sprint) Alternating For 3.5 Minutes (7 rounds) -Then 3 Rounds For Quality Of: 5 Strict Ring Rows 5 Stiff Legged DB Deadlifts (2 DB) 5 Burpees To Target GymnasticsWeighted Pull-ups (Build To 1RM)MetconMetcon (AMRAP - Reps)5 Rounds, 2:00 Each Round 18/15 Calorie Row Max Strict…
Read more

CrossFit WOD, February 10, 2020

10 Feb 20Warm-upWarm-upSki Erg w/partner :20 Easy :10 Sprint Alternating Every :30 For 5 Rounds Each Person -Then 3 Rounds For Quality Of: 4 Strict Ring Dips 5 Kang Squats (empty barbell) 6 Sampson StretchWeightliftingDeadlift (4x4 @ 85% Of 1RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 14:00 Minutes 21 Push Ups 14 Pistols 7 Deadlifts 225/155#Cool…
Read more

CrossFit WOD, February 8, 2020

8 Feb 20Warm-upWarm-upErg Of Choice 3 Minutes Alternating :40 Easy, :20 Sptint -Then 3 Rounds For Quality Of: 5 Strict Push Ups 8 Wall Squats 11 DU’sMetconMetcon (Time)For Total Time (36:00 Cap) Row To 5,000m Starting With And Every 3:00 Stop And Complete 5 Burpees 10 Air Squats 20 DU’s -or- Ski 4,800m Starting With…
Read more

CrossFit WOD, February 7, 2020

7 Feb 20Warm-upWarm-up3 Rounds For Quality 3 Strict Pull Ups 3 Strict T2B 6 Burpee To Target 100m SkiConditioning500m ski (Time)1 Attempt At 500m Time TrialMetconMetcon (2 Rounds for reps)2 Rounds, Each Round For Time 2 Rope Climbs 45 KBS 1.5/1 pood 45 GHD Sit Ups 2 Rope Climbs -Rest 2:00Cool DownStretching Pigeon Stretch Lat…
Read more

CrossFit WOD, February 5, 2020

5 Feb 20Happy Birthday to Brandon and Victoria today!!Warm-upWarm-up Coaches Warm Up -Then 3 Rounds For Quality Of: 6 Med Ball Cleans 10 Close Grip Swings 20 DU’sWeightliftingPower Snatch (3x3 TNG Reps @ 60-65% )This Is Light Technique WorkMetconMetcon (Time)3 Rounds For Time 27 Wall Balls 30/20# 7 Power Snatches 115/75# 4 Bar/Ring Muscle UpsCool…
Read more

CrossFit WOD, February 4, 2020

4 Feb 20Warm-upWarm-up3 Rounds Of Rowing 4 Calories Easy Stroke Rate 4 Calories Fast Stroke Rate Alternating For 3 Minutes -Then 3 Rounds For Quality Of: 4 Burpee Box Jumps 10 KBS 20 Flutter KicksWeightliftingHang Power Clean (5x1 Building To 1RM)MetconMetcon (AMRAP - Rounds and Reps)For Total Reps (of max in remaining time) AMRAP 4:00…
Read more