Pre WOD Accumulate 2:00 in each of the following positions Workout of the Day Thursday 6 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...Read More
Pre WOD In 15 minutes, work up to your heaviest Workout of the Day Wednesday 15 minutes as many rounds as possible 200 meter run 3 deadlift @ 80% 6 box jumps (30″/24″) Read More
Workout of the Day Tuesday Complete for max reps 2:00 double unders 3:00 wall ball shots (#20/#14, 10’/9′) 2:00 rest 3:00 kettlebell swings (24kg/16kg) 2:00 double unders CF Cardio WOD Tabata Double unders Banded running with high knees Overhead lunges (#45/#25) Lateral paralette jumps Each person completes all 4 stations After 8th interval at each...Read More
Workout of the Day Monday “Hope“ Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a...Read More
Workout of the Day Saturday “Running Annie” 400 M run 50 double unders 50 situps 400 M run 40 DU’s 40 SU’s 400 M run 30 DU’s 30 SU’s 400 M run 20 DU’s 20 SU’s 400 M run 10 DU’s 10 SU’s 400 M runRead More
Pre WOD 6 rounds not for time Workout of the Day Wednesday 15 minutes as many rounds as possible 12 kettlebell sumo deadlift high pulls (24kg/16kg) 6 KB right arm swings 6 KB left arm swings 12 KB goblet squats Compare to 12/17/12Read More
Pre WOD In 15 minutes, find your heaviest 1 rep push press, then, every minute on the minute for 7 minutes complete.. Workout of the Day Tuesday 5 rounds for time 200 meter run 10 power cleans (#135/#85) CF Cardio WOD For time 800 meter run 400 meter run 1200 meter run 1 mile run...Read More
