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17 Feb WODs | Comments

Tuesday, February 16

SWOD:

Power Clean 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:

30 Cleans, 135/95 lbs
Run, 800 m
30 Cleans, 135/95 lbs

16 Feb WODs | Comments

Monday, February 15

SWOD:

Front Squat 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: CrossFit Games Open 15.3 - Scaled Complete as many rounds as possible in 14 mins of:

50 Wall Balls, 20/10 lbs, 9/9 ft
200 Jump Rope (Singles)s

03 Feb WODs | Comments

Wednesday, February 3

WOD: The Chang 3 rounds for time of:

Run, 400 m
10 Push-up (hand release)s
15 Kettlebell Swings, 70/53 lbs
20 Weighted Sit-ups, 45/25 lbs

Cash Out:

Pull-up (negative)s 1x10

02 Feb WODs | Comments

Tuesday, February 2

EWOD: Every 1 min for 10 mins, alternating between:

15 Row (calories)s
30 Double Unders

WOD: Tabata

Athlete's Choice Tabata

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the

02 Feb WODs | Comments

Monday, February 1

SWOD:

Push Press 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: CrossFit Games Open 13.2 Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

27 Jan WODs | Comments

Wednesday, January 27

SWOD:

Bent Over Barbell Row 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For 3 cycles: AMRAP in 3 mins of:

30 Double Unders
20 Wall Balls, 20/16 lbs
10 Leg Raises

Rest 3 mins between each cycle. For each cycle restart the AMRAP.

26 Jan WODs | Comments

Tuesday, January 26

SWOD:

Push Press 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: CrossFit Games Open 15.4 - Scaled Complete as many rounds as possible in 8 mins of: