CrossFit WOD

CrossFit – Friday, October 20th, 2017

Workout of the Day -Weightlifting- Clean Pull + Clean + Front Squat Find 2+1+1RM (10 minute cap) -Conditioning- “Tommy V” For time: 115/75 Thruster, 21 reps 15ft Rope Climb, 12 ascents 115/75 Thruster, 15 reps 15ft Rope Climb, 9 ascents… Read more »

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CrossFit – Thursday, October 19th, 2017

Workout of the Day -Weightlifting- Push Press + Push Jerk Find 1+1RM (10 minute cap) -Conditioning- Seven rounds for time: 10 Snatch Grip Dead-lifts, 75/55 10 Hang Power Snatches, 75/55 10 Overhead Squats, 75/55 -Skill- Six rounds: Bar Muscle ups,… Read more »

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CrossFit – Wednesday, October 18th, 2017

Rest Day or optional programming -Bike Intervals- Bike: Easy Pace, 4 minutes Moderate Pace, 3 minutes Hard Pace, 2 minutes Run: Easy Pace, 400 meters Bike: Easy Pace, 3 minutes Moderate Pace, 2 minutes Hard Pace, 1 minute Run: Moderate Pace, 300 meters… Read more »

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