Workout of the Day // Browsing posts in Workout of the Day
W.O.D. 1.8.2013
Partner WOD One person working at a time. 10 min AMRAP 5 pull ups 5 burpees Rest 5 minutes 10 min AMRAP 150 m row 15 KBS As heavy as possible
W.O.D. 1.5.2013
8 min AMRAP 10 Wall Balls 20/14 10 Box Jumps 24/18 10 Toes To Bar Rest exactly 12 minutes, then… 3 rounds for time 7 Deadlifts 275/185 400 m run
W.O.D 1.4.2013
8 min AMRAP 20 KBS 24/16 30 Walking Lunges 40 Double Unders Rest 4 mins 8 min AMRAP 10 Burpees 20 push ups 30 Sit ups
W.O.D. – 1.3.2013
A. Skill: Clean & Jerk 5×1. As heavy as possible. No missed sets/lifts. B. Metcon 3 rounds for time (15 min timecap) 12 Thrusters 115/75 12 Chest to Bar Pull ups (Strict or Kipping only, no butterfly) *For those who can, option of 6 muscle ups instead of CTB PUs.
W.O.D. – 1/2/2013
4 rounds for max reps of: 45 sec Calorie Row / KB SDHP 24/16 15 sec rest 45 sec Hand Release Push Ups 15 sec rest 45 sec KBS 24/16 15 sec rest 45 secs Wall Balls 20/14 15 sec rest
W.O.D. 12/29/2012
“Victoria” 5 rounds for time: 10 Thrusters 95/65 14 Box Jumps 24/18 12 SDHP 95/65 12 Burpess 27 KBS 24/16
W.O.D. – 12/28/2012
A. Metcon Ascending Ladder AMRAP (155/105) In 8 mins: Power Clean Front Squat Jerk *Add 1 rep to each movement each round. Go as high as possible. (eg. 1 pc+1fs+1j, then 2pc+2 fs+2 js, then 3pc+3 fs+3js, etc…) B. Cashout: 1 or 2 1. Choice of: Dips, Toes to Bars, L sits and Push Press ...
W.O.D. – 12/27/2012
A. Metcon 15-12-9-6-3 Power Snatches 115/80 Bar facing Burpees B. Cashout: Choose 1: Run, Row, Box jumps, Double Unders
W.O.D – 12.22.12
3 rounds of: In 8 min for each round, complete: Row 500 M/Run 600 M 30 KBS – as heavy as possible 15 Pull ups / for those who can, option of 5 Muscle Ups Score: Total work time
W.O.D. 12/21/2012
6 mins AMRAP 155/105 3 power clean 3 hang squat clean 3 squat clean Cash out options: Choose A or B. a) Metcon: Choose 2 of the ff.: Push Press, Ring Dips, Toes to Bars and L-Sits. b) SWOD: OHS
The CrossFit Affiliate Network
Links
Copyright © 2010 - Warrior Fitness Lab Inc. - All rights reserved. Conforms to W3C Standard XHTML & CSS