WOD

DAILY WORKOUT

LEADERBOARD



Monday

Jul 22, 2013

Workout of the Day Monday15 minutes as many rounds as possible 14 sumo deadlift high pulls (#75/#45) 50 double unders 7 push press


Friday

Jul 19, 2013

Pre WOD 4 rounds, not for time Workout of the Day Friday5 rounds for max reps :30 deadlift @ 3/4 body weight :30 push ups (hand release) :30 box jumps (24"/20") :30 10 meter shuttle sprints :30 rest


Thursday

Jul 18, 2013

Workout of the Day ThursdayFor time: 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Power snatch (#95/#65) Pullups


Wednesday

Jul 17, 2013

Workout of the Day Wednesday6:00 AMRAP 800 meter run KB swings (24kg/16kg) 1:00 rest 6:00 AMRAP 1K row KB swings 1:00 rest 4:00 AMRAP 400 meter run KB swings 1:00 rest 4:00 AMRAP 500 meter row KB swings  


Tuesday

Jul 16, 2013

Workout of the Day Tuesday3 rounds for time 15 hanging power cleans (#135/#85) 15 burpees  


Monday

Jul 15, 2013

Workout of the Day Monday "Squat a Ton and Run" Four rounds for time of: Squat one ton and run 400 meters One ton equals 2240 pounds (metric ton). Pick one of the loads with it's assigned reps listed below: 275 lbs. = 8 reps 245 lbs. = 9 reps 225 lbs. = 10 reps 205 lbs. = 11 reps 185 lbs. = 12 reps 155 lbs. = 15 reps 135 lbs. = 17 reps 115 lbs. = 20 reps 95 lbs. = 24 reps


Saturday

Jul 13, 2013

Workout of the Day Saturday Rio Grande Trail WOD  


Friday

Jul 12, 2013

Workout of the Day FridayFor time 21-15-9 Clean and jerk (#135/#85) Strict pullups Post WOD 40 barbell rollouts


Thursday

Jul 11, 2013

Pre WOD Accumulate 2:00 in each of the following positions Workout of the Day Thursday6 rounds for time 300 meter row 20 ring pushups Compare to 3/28/13 CrossFit Cardio WOD 4 x 200 meters on the 1:30 Rest 1:00 1 mile run Rest 1:30/2:00 2 x 800 on the 6:00 3 x 400 on the 3:00


Wednesday

Jul 10, 2013

Pre WOD In 15 minutes, work up to your heaviest Workout of the Day Wednesday15 minutes as many rounds as possible 200 meter run 3 deadlift @ 80% 6 box jumps (30"/24")  


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