CrossFit WOD

Saturday, August 1st, 2015

Workout of the Day -Sladderday (9 am CB)- Five Bar Touch and Go Power Snatch Speed Ladder There are ten bars. When it’s your go, start at the barbell of your choosing but you must lift in the following fashion:… Read more »

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Friday, July 31st, 2015

Workout of the Day -Strength- Deadlift – 3 sets of 3 reps First set should be heavier than 150720 Long sock are a must today.   -Conditioning- “2015 Master’s Chipper” – compliments of 2015 CrossFit Games 1,000 meter run 25… Read more »

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Thursday, July 30th, 2015

Workout of the Day -Strength- Bench Press – 3 x 5 Super set with Single Arm Dumbbell Row – 3 x 12 -Conditioning- Complete as many reps as possible in 4 minutes of: 15 Kettlebell Swings, 2/1.5 45 Double Unders… Read more »

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Wednesday, July 29th, 2015

Workout of the Day Today is a day for skills, drills, weaknesses, and community building!   Not sure what to do?  Grab two friends and give this challenge a try: Rest Day Team Challenge – In three person teams of… Read more »

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Tuesday, July 28th, 2015

Workout of the Day -Weightlifting- Squat Snatch – Complete 1 Squat Snatch every minute on the minute for 8 minutes. Increase weight each set, start at 70-75%. Long socks required today. -Conditioning- Complete as many reps as possible in 10… Read more »

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Monday, July 27th, 2015

Workout of the Day -Strength- Back Squat – 2 sets of 5 reps, then 1 set of 5+ reps. Add 5 pounds from last week. -Conditioning- Complete the following with a partner.  One partner completes the round of 21, then… Read more »

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Saturday, July 25th, 2015

Workout of the Day -Sladderday- In teams of 2-3, complete the heaviest total amount of weight lifted in the dead-lift. With a continuously running clock, you first then your partner, attempt to dead-lift the same weight, once every 75 seconds…. Read more »

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Friday, July 24th, 2015

Workout of the Day –Weightlifting- Power Clean – 6 sets of 2 reps, drop and reset each rep. -Conditioning- “The Sandwich” ~ compliments of 2015 CrossFit Games 80 Calorie Row 40 Shoulder to Overhead, 155/105 80 Deadlifts, 155/105 Long socks… Read more »

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