WOD

WOD

Daily Workout

 

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WOD

911

Thursday

April 11, 2013
Workout of the Day ThursdayPaleo Challenge WOD #2 For time: 500 meter row 25 burpee box jumps (24"/20") 400 M row 20 BBJ 300 M row 15 BBJ 200 M row 10 BBJ 100 M row 5 BBJ  

907

Wednesday

April 10, 2013
Pre WOD 4 rounds, not for time Workout of the Day WednesdayFor time: 40 shoulder to overhead (#135/#85) Each time bar is set down perform 30 walking lunge steps

903

Tuesday

April 9, 2013
Pre WOD 3 position clean 1-1-1-1-1-1-1 -floor -above knee -high hang All three done in sucession = 1 rep Workout of the Day TuesdayFor time: 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (32kg/24kg) Push ups (hand release) Knees to elbows

889

Monday

April 8, 2013
Pre WOD Alternate movements Workout of the Day MondayPaleo Challenge WOD #1 4 rounds for time: 400 meter run 25 wall ball shots (#20/#14) 10 deadlifts (bodyweight)

882

Saturday

April 6, 2013
Pre WOD Tabata flutter kick Workout of the Day SaturdayWith a partner, complete for time: 1K row (alternate every 250 meters) 20 burpees 30 deadlifts  (70% average BW of teammates) 40 wall ball shots (#20/#14) 50 box jumps 40 wall ball shots 30 deadlifts 20 burpees 1K row Only 1 teammate works at a time, alternate work as necessary

873

Friday

April 5, 2013
Workout of the Day FridayCrossFit Games Open 13.5 In 4:00, complete as many rounds and reps as possible of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.  Etc..... If 90 reps are not completed in first 4:00, continue with: 1:00 rest 3:00 AMrepsAP 12 thruster

866

Thursday

April 4, 2013
Pre WOD Complete for max reps: 3:00 squats 1:00 rest 3:00 wall walks 1:00 rest 3:00 situps 1:00 rest 3:00 hand release pushups Workout of the Day ThursdayEvery minute on the minute for 12 minutes peform: 3 hanging power cleans (#115/#85) Max reps pullups Score is total pullups completed  

862

Wednesday

April 3, 2013
Pre WOD Alternate movements Workout of the Day Nancy5 rounds for time: 400 meter run 15 Overhead squats (95/65lb)

853

Tuesday

April 2, 2013
Pre WOD 4 rounds for quality: Workout of the Day Tuesday3 rounds for time: 300 meter row 20 kettlebell clean and push press (24kg/16kg) 20 box jumps (24"/20")

846

Monday

April 1, 2013
Pre WOD In 15 minutes, find your heaviest 1 rep deadlift Workout of the Day Monday16 minutes as many rounds as possible: 3 deadlift @ 75% 6 burpees 9 wall ball shots (#20/#14)