Wod News

WOD: Workout of the Day August 9, 2018

WOD Lifting Squat Clean 2-2-2-1-1-1 (Heaviest weight for each set) Conditioning For Time: 120 Kettlebell Swings 54/35 EMOM 3 Burpees Time Cap: 15 Minutes

WOD: Workout of the Day August 8, 2018

WOD CrossFit 3 Rounds for Time: 10 Thrusters 155/105 lbs 10 Ring Muscle-Ups Run, 400 m Accessory  Midline: 75 GHD Plate Muscle Snatches 5lbs (each time you break complete 10 banded abmat sit-ups)

WOD: Workout of the Day August 6th 2018

Lifting Deadlift 1×2 at 75% 1RM Deadlift 8×3 at 60% 1RM (Rest 1:30 in between each set) Conditioning  Partner WOD 20 Min AMPRAP Row 500m (Athletes alternate back and forth for 20 minutes)  

WOD: Workout of the Day August 4, 2018

WOD Lifting: Push Press 3-3-3-3 Partner Metcon Run, 800 m 50 Medicine Ball Cleans 20/14 lbs 50 Power Snatches 75/55 lbs Run 800 m 50 Hand Release Push-ups 50 Burpee Pull-ups Run 800 m 50 Power Snatches 75/55 lbs 50 Medicine Ball Cleans 20/14 lbs Run 800 m 50 Hand Release Push-ups 50 Burpee Pull-ups

WOD: Workout of the Day August 3, 2018

WOD Lifting 1: 20 minutes to establish 1 Rep Max Snatch Lifting 2: 20 minutes to establish 1 Rep Max Clean and Jerk Accessory: 1 mile run time trial