Workout of the Day // Browsing posts in Workout of the Day
W.O.D – 12/07/2012
Complex 5 sets of: 3 Power Cleans 3 Front Squats 3 Jerks (Push or Split) Climb to max weight. Start your work set at 60% of your 1RM C&J.
W.O.D – 12/06/2012
A. Skill: Snatch Work up to 2×1 B. Metcon “Amanda” 9-7-5 Muscle Ups SQUAT Snatch 135/95 Note: Scaling options will be provided.
W.O.D – 12/05/2012
EMOM, 12 minutes 20 double unders + max reps, push ups Score is total no. of push ups
W.O.D – 12/04/2012
A. Skill: Clean & Jerk Find your 3RM Touch and Go/Unbroken. B. Metcon For time (12 min cap) 30 burpees 50 Thrusters 65/45 500 m row (L) / 400 m run (F)
W.O.D – 12/03/2012
A. Skill: Snatch Work up to 3×1 B. Metcon “Helen” 3 rounds (For time) 400m run 21 KBS 24/16 12 pull ups
W.O.D. – 12/01/2012
Running Clock WOD (30 mins) Start of the clock: 3 rounds for time: 8 Deadlifts 245/165 8 HSPU At the start of the 10th minute: 3 rounds for time: 6 Power Cleans 155/105 6 HSPU At the start of the 20th minute: 3 rounds for time: 4 Hang Squat Cleans to Thruster 115/75 4 HSPU ...
W.O.D – 11/302012
“MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run You start and end with the runs. Partition pull ups, push ups and squats as needed. For those who have/own weighted vests, you are more than welcome to use them.
W.O.D. – 11/29/2012
A. Snatch Skill: Snatch Pulls In 15 minutes, work up to 3×3 at 1RM Snatch weight. B. Metcon OTM, 12 minutes 3 touch and go/unbroken POWER Snatches (Please see weight guide below) *FOCUS of the WOD is TECHNIQUE. Your form on the 1st minute should be as good as the last minute. Novice: Bar Snatches. ...
W.O.D – 11/28/2012
Team WOD In teams of 3-4: 3 rounds of: 15 Box Jump Overs (24/20) 20 M/60 ft. Walking Lunges 25 KBS – As heavy as possible 30 Wall Balls 20/14 Athletes can only advance to the next station only once the team member in front of you has moved on. Think congo line-style. Slowest team ...
W.O.D. – 11/26/2012
A. Snatch Skill: Snatch Push Press + OHS In 15 mins, work up to a 1RM. You’ll need racks for this. Start is from a Back Rack position. B. Metcon OTM, 10 mins 4 Power Snatches (for weight guide, please see notes below) 8 KBS 24/16 *FOCUS of the WOD is TECHNIQUE. Your form on ...
The CrossFit Affiliate Network
Links
Copyright © 2010 - Warrior Fitness Lab Inc. - All rights reserved. Conforms to W3C Standard XHTML & CSS