WOD

WOD

Daily Workout

 

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WOD

1112

Thursday

May 16, 2013
Pre WOD 500 single unders for time Every miss, stop and do 10 burpees Workout of the Day Thursday5 rounds for time: 1 X 30 meter sled drive (#135/#90) 15 box jumps (24"/20") 10 deadlifts (#185/#115)  

1104

Wednesday

May 15, 2013
Workout of the Day The Chief5 rounds of... 3 minutes as many reps as possible 3 power Clean (#135/#85) 6 push-ups 9 squats Rest 1 minute

1096

Tuesday

May 14, 2013
Workout of the Day Tuesday"Schmalls" For time: 800 meter run, then.. 2 rounds of 50 burpees 40 pullups 30 one leg squats 20 kettlebell swings 10 handstand pushups then... 800 meter run   CF Cardio WOD   Partner burpee/med ball run 5 RFT, 14/20 Partner 1 does burpees while partner 2 runs 400m with a medball. When partner 2 returns, they switch. At random intervals, whistle will sound, at which point runner 1 must drop an

1084

Monday

May 13, 2013
Pre WOD 5 rounds, alternate movements Workout of the Day Monday5 rounds for time 20 wall ball shots (#20/#14) 200 meter run with med ball

1079

Saturday

May 11, 2013
Pre WOD Tabata situps Workout of the Day SaturdayComplete in teams of 2 for time: 50 thrusters (#45/#35) each, alternate as necessary then, load bar to 115/75, without letting it touch ground then, transport bar to 800 m turn around and do 25 pushups each then, transport bar to 1 mi turn around and do 25 mountain climbers L+R=1 then, transport bar back to 800 m turn around and do 25 lateral jumps (L+R=2) then, transport bar back to gym and

1075

Friday

May 10, 2013
Pre WOD 5 rounds for quality Workout of the Day Helen3 rounds for time: 400 meter run 21 KB Swings (24kg/16kg) 12 Pull-ups

1070

Thursday

May 9, 2013
Pre WOD Take 15 minutes to find your heaviest 1 rep press, then.. EMOM for 8 minutes complete 1 press @ 70% 2 push press 3 push jerks   Workout of the Day Thursday3 rounds for cal/reps 1:00 row for calories 1:00 box jumps (24/20) 1:00 10 meter shuttle sprints 1:00 rest CF Cardio WOD 2 X 200 meter, :45 rest 15 X 100 meter sprint / 100 meter walk  

1067

Wednesday

May 8, 2013
Pre WOD 5 rounds, not for time Workout of the Day Wednesday10 minutes as many rounds as possible: 7 wall ball 2-fers 7 chest to bar pullps

1051

Tuesday

May 7, 2013
Pre WOD Skill transfer exercises, then.. Workout of the Day TuesdayFor time: 10-9-8-7-6-5-4-3-2-1 reps of manmakers (#40/#30) After each set do 20 walking lunge steps CrossFit Cardio WOD 4 x 200m , rest 45 seconds between 2 x 400 m, rest 1:00 between 1 x 800 m, 2:00 rest 2 x 400m, rest 1:00 between 4 x 200m, rest :45 sec A: focus on peaking speed on the 800 (advanced) B: focus on breathing, form (beginner) Total wod time of 32:00,

1046

Monday

May 6, 2013
Workout of the Day Monday16 minutes as many rounds as possible 3 wall walks 6 dips 9 box jumps (24"/20") 200 meter run