W.O.D. (Workout of the Day)

  • W.O.D. for Thursday December 12

    "Christmas Cookies"
    18 min AMRAP

    16 Abmat situps
    12 Ball slams 40/30
    8 DB Front rack lunge 50/35
    4 Strict HSPU
    View All WODs

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WODS 12/9/19 to 12/13/19

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Monday December 9 Power snatch+snatch EMOTMx8 min “Flintstones” 3rds 42 Wallballs 20/14 24/21/Bike/Row 12/8 Strict pullups 6-4-2 snatch(115/75-135/95-155/105) Today we focus on heavier snatches while fatigued. Break up the WB in even chunks throughout the wod. If the weights are too heavy, scale down, or stay the same. We want them to be quick singles…. Read more »

WODS 12/2/19 to 12/6/19

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Monday December 2 “Championship Helen” 5rds 400m run 21 KBS 53/35(American) 12 Pullups Here is one of the best tests of aerobic capacity we’ve got. Set a pace you can maintain on the run! Tuesday December 3 CrossFit Total” 1rm Back squat Press Deadlift Here is where we see all those squat waves pay off…. Read more »

WODS 11/25/19 – 11/29/19

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Monday November 25 1 Round every 1:30×7 of the Macho Man 3 PC+3 FS+3 PJ must hold on to bar “Randy Savage” 12 min AMRAP 3rds 3 power cleans 135/95 3 Front squats 3 Push Jerks then 15 TTB Today we are working on raw power. The right way to do this is to focus… Read more »

WODS Monday November 18 to Friday November 22

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Monday November 18 3 Power cleans EMOTMx7 “Honey Badger” AMRAP 10 Minutes 15 Bar Facing Burpees 25 Power Cleans 115/75lbs 15 Bar Facing Burpees 25 Power Cleans 145/95lbs 15 Bar Facing Burpees 25 Power Cleans 165/115lbs The EMOTM is to work on cycling effectively. I made the weights of the wod a bit lighter, because… Read more »