WOD

Workout of the Day

6-26-15 Turbo Training

Posted June 26, 2015, under WOD

20-10-5 Format, 35min Cap 20 DB Step Ups 10 DB Squat Cleans 5ea DB Snatch 10 DB Squat Cleans 20 DB Step Ups 400m Run 20 Leg Raises 10 Ring Dips 5ea Push Up w/ Rotation 10 Ring Dips 20 Leg Raises 400m Run 20 Burpees 10ea Single Arm KB Deadlift (heavy) 5ea Birdog Planks […]

Read More »

6-25-15 CrossFit

Posted June 26, 2015, under WOD

“Blake” 4 Rounds: 100ft Overhead Walking Lunge (Sc) 25/10 (Rx) 45/25 30 Box Jumps (Sc) 24/20 (Rx) 30/24 20 Wallballs (Sc) 14/10 (Rx) 20/14 10 HSPU

Read More »

6-25-15 Turbo Training

Posted June 25, 2015, under WOD

“1, 2, 3, Row!” 4 Rounds: 40min Cap 20 Wallballs 15 Shotguns 10 Pull Ups/ Jumping Pull Ups Row 500m Notes: If you must do Jumping Pull Ups, then you must also do double the reps on those.

Read More »

6-25-15 CrossFit

Posted June 25, 2015, under WOD

Skill: Kipping/Butteryfly Practice. If already proficient, work Chest 2 Bar kipping. WOD: 6 Rounds 30sec ME Rower Sprint 15 KB Swings (Sc) 44/35 (Rx) 53/44 (Rx+) 70/53 8 Pull Ups 8 V-Ups 15 Wallballs (Sc) 14/10 (Rx) 20/14 (Rx+) – Score is time taken to finish + total distance rowed.

Read More »

6-24-15 Turbo Training

Posted June 24, 2015, under WOD

3x10min EMOM #1 5ea Box Blasts 4 Burpees Rest 1min #2 5 DB Squat Clean 6 DB Plank Row Rest 1min #3 7 KB SDHP Jumping Pull Ups

Read More »

6-24-15 CrossFit

Posted June 24, 2015, under WOD

Strength: Clean 5×2 WOD: 5 Rounds. Each for time. 2min rest between round. 6 Clean>Thruster (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 10 T2B 10 Overbox Burpess (Sc) 20/16 (Rx) 24/20 (Rx+) 30/24

Read More »

4-22-15 Turbo Training

Posted June 22, 2015, under WOD

“Crazy 8’s” 8 Rounds: 8 Box Jumps 8 Box Push Ups 8 Hanging Knee Raises 8 Front Rack Lunges 8 Single Arm KB Row 8 DB Push Press 8 Wallballs 8 Leg Raises

Read More »