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31 Mar WODs | Comments

Thursday, March 31

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

8 Deadlifts, pick load
Double Under, 1 min

WOD: 21-15-9 reps, for time of:

Deadlift, 185/135 lbs
Burpee (Bar Facing)
*400m Run x 4

24 Feb WODs | Comments

Wednesday, February 24

SWOD: Every 1 min for 10 mins do:

5 Deadlifts, pick load
10 Box Jumps

WOD: 10 rounds for time of:

10 Deadlifts, 135/95 lbs
10 Push-ups

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

20 Jan WODs | Comments

Wednesday, January 20

SWOD:

Deadlift 3-3-3-3-3

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

5 Deadlifts, 225/135 lbs
5 Burpee Over Bars
Sprint, 100 m

10 Dec WODs | Comments

Thursday, December 10

SWOD: Every 1 min for 5 mins do:

5 Deadlifts
5 Burpees

WOD: 3 rounds for time of:

Run, 400 m
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in

29 Oct WODs | Comments

Thursday, October 29

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

10 Knees To Elbows
10 Mountain Climbers

WOD: 21-15-9 reps, for time of:

Deadlift, 65% 1RM
Box Jump, 24/20 in

22 Oct WODs | Comments

Thursday, October 22

SWOD:Lifting:

Bench Press, Wide Grip Bench Press and Bench Press (close grip)s
Bench Press 5-5, using heaviest weight per set
Wide Grip Bench Press 5-5, using heaviest weight per set
Bench Press (close grip) 5-5, using heaviest weight per set

WOD:21-15-9 reps, for time of:

Deadlift, 225/155 lbs
Pull-up

&nbs

19 Oct WODs | Comments

Monday, October 19

WOD: CrossFit Total

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

25 Aug WODs | Comments

Monday, August 24

SWOD: Deadlift 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 21-15-9 reps, for time of: Deadlift, 185/135 lbs Med Ball Sit Up, 20/16 lbs *400m Run after each set.

27 Jul WODs | Comments