Workout of the Day (WOD)

WOD Friday 6-27-2014


Friday, June 27th, 2014

Today’s WOD is a one-rounder for TIME.

  • 200-Meter Run
  • 25 Kettle Bell Swings 45#/35#
  • 200-Meter Run
  • 50 Double Unders/125 regular Jump Ropes
  • 200-Meter Run
  • 75 Air Squats
  • 200-Meter Run
  • 80 Abmat

Write your time on the whiteboard.

WOD Thursday 6-26-2014


Thursday, June 26th, 2014

Today’s WOD:

CrossFit WOD for 6-26-2014

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able.

Post number of minutes completed for each exercise on the whiteboard.

WOD Wednesday 6-25-2014


Wednesday, June 25th, 2014

Today’s WOD is a 5-Minute Metcon for Rounds & Reps.

Start with 3 reps of each. Then 6 reps, then 9, etc.

Escalating count = 3, 6, 9, 12, 15, 18…

  • Cleans – 95#/65#
  • Box Ascents (Jumps or Step Ups) – 24″/20#

Write your rounds and reps on the whiteboard. (i.e. 12 + 18, 9 + 23)

Part B – 3 rounds of Planks

  • 1 minute Left arm Plank
  • Rest 30 seconds
  • 1 Minute Center plank
  • Rest 30 seconds
  • 1 Minute Right arm Plank

WOD Tuesday 6-24-2014


Tuesday, June 24th, 2014

Today’s WOD is For TIME:

  • 20 Wall Balls
  • 20 Kettle Bell Swings 45#/35#
  • 20 Overhead Lunges 25#/10#
  • 20 Abmat Butterfly Sit Ups
  • 20 Burpees

8-minute Time Cap!

 

Write your time on the whiteboard.

WOD Wednesday 6-18-2014


Wednesday, June 18th, 2014

Today’s WOD:

  • 1 minute Row
  • 1 minute Burpees
  • 1 minute Double Unders
  • 1 minute Rest

Record your reps for each exercise for each round. Total the reps in each exercise and write totals on the whiteboard.

WOD Monday 6-9-2014


Monday, June 9th, 2014

Today’s WOD includes Overhead Squats and Pull Ups.

WOD Friday 6-6-2014


Friday, June 6th, 2014

Today’s WOD is a two-parter.

Part A: Back Squat

Find 1-Rep Max

Part B: Metcon = 3 rounds, 10-Minute time Cap

  • 30 Double Unders
  • 200-meter Farmer Walk – 45#/45#

 

 

WOD Thursday 6-5-2014


Thursday, June 5th, 2014

Today’s Workout includes:

Part A: 10-Minute practice of Rope Climbs

  • Beginner: 1 Rope Climb EMOM
  • Advanced: 2 Rope Climbs EMOM

Part B: WOD – 10 Rounds for Time

  • 5¬†Deadlifts 135#
  • 10 Push Ups

Write your scores on the whiteboard.

 

WOD Wednesday 6-3-2014


Wednesday, June 4th, 2014

Today’s WOD is a two-parter:

Part A: Bench Press

  • 1 x 5
  • 1 x 4
  • 1 x 3
  • 1 x 2
  • 2 x 1

Part B: Randy = 75# Power Snatch

  • 75 reps for Time

Write your scores on the whiteboard.

WOD Monday 6-2-2014


Monday, June 2nd, 2014

Today’s WOD:

Part A: 15 minutes Find 1 Rep Max

  • Clean & Jerks

Part B: 12 Minute AMRAP

2 ~ 4 ~ 6 ~ 8 ~ 10 …. reps

  • Strict Pull Ups
  • Clean & Jerks @ 50% of 1 Rep Max

Write your scores on the whiteboard.

Results…