Workout of the Day (WOD)

WOD Monday 8-18-2014


Monday, August 18th, 2014

Warm Up

  • Stretch Out
  • 800-Meter Run
  • Rest 30 seconds
  • 400-Meter Run

Part A – 7 Minutes – EMOM

  • 1 Strict Press – 75#/45#
  • 2 Push Press
  • 3 Push Jerks

WOD – Part B

Reps: 10 ~ 9 ~ 8 ~ 7 ~ 6 ~ 5 ~ 4 ~ 3 ~ 2 ~ 1

  • Push Jerk – 115#/75#- Rx = 135#
  • Pull ups – Chest to Bar
  • Box Jumps 24″/20#

Write your time on the white board.

 

WOD Friday 8-15-2014


Friday, August 15th, 2014

Today’s WOD is a 5-Rounder for Time!

  • 5 Overhead Squats < 135#
  • 10 Toes to Bar
  • 15 Dumbbell Hang Squat Cleans – 35#
  • 20 Double Unders

Write your time on the whiteboard.

WOD Thursday 8-14-2014


Thursday, August 14th, 2014

Warm Up

  • 200-Meter Run
  • …………………….slow & controlled PVC work
  • 10 PVC Deadlifts
  • 10 PVC Power Cleans
  • 10 PVC Push Press

 

Today’s WOD is an 8-Rounder!

  • 3 Handstand Push Ups
  • 6 Deadlifts – 225#/115#
  • 9 Box Jumps – 30″/24″
  • 12 Hand-Release Push Ups

Write your time on the whiteboard.

WOD Wednesday 8-13-2014


Wednesday, August 13th, 2014

Today’s WOD is a 45:15 Tabata:

crossfit-tabata-08-12-2014

WOD Tuesday 8-12-2014


Tuesday, August 12th, 2014

Today’s WOD is:

crossfit-workout-08-12-2014

Results…

crossfit-results-08-12-2014

WOD Friday 8-8-2014


Friday, August 8th, 2014

Today’s WOD is the CrossFit Total with a Bonus round (see X-tra).
New to CrossFit? Check out the CrossFit Total requirements.

CrossFit Total3 attempts at each exercise – Cannot reduce weight if an attempt is not successful

  • Back Squats (below parallel)
  • Shoulder Press (absolutely no body movement)
  • Deadlift (no drop)

These numbers are important. You are expected to know your 1-Rep Max.

X-TRA

Death by Burpee – EMOM increase your burpees until you cannot complete them in 60-seconds

  • 1 Burpee the first minute
  • 2 Burpees the second minute
  • 3 Burpees the third minute
  • 4 Burpees the fourth minute
  • etc.

 

 

 

WOD Thursday 8-7-2014


Thursday, August 7th, 2014

Today’s WOD is the CrossFit Total with a Bonus round (see X-tra).
New to CrossFit? Check out the CrossFit Total requirements.

Warm Up – One Round

  • 400-Meter Run
  • 20 Air Squats
  • 15 Push Press – 45#
  • 10 Deadlifts

CrossFit Total3 attempts at each exercise – Cannot reduce weight if an attempt is not successful

  • Back Squats (below parallel)
  • Shoulder Press (absolutely no body movement)
  • Deadlift  (no drop)

These numbers are important. You are expected to know your 1-Rep Max.

X-TRA

Death by Burpee – EMOM increase your burpees until you cannot complete them in 60-seconds

  • 1 Burpee the first minute
  • 2 Burpees the second minute
  • 3 Burpees the third minute
  • 4 Burpees the fourth minute
  • etc.

 

 

 

WOD Wednesday 8-6-2014


Wednesday, August 6th, 2014

Today’s WOD is:

CrossFit workout for 8-6-2014

WOD Wednesday 7-30-2014


Wednesday, July 30th, 2014

Today’s WOD is a three-parter:

CrossFit workout for 7-30-2104

WOD Friday 7-25-2014


Friday, July 25th, 2014

Todays’ WOD is a 2-Parter:

CrossFit workout in Marlboro MA