Category Archives: WOD (Workout of the day)

WOD METCON: For Time -500 M Row -50 Wall Balls (20/15) -50 Push Ups -50 Box Jumps (24″/20″) -50 KB Swings (55/35) -50 Double Unders     Reminder: The 2012 Reebok CrossFit Games Open starts this Wed, Feb 22nd. Sign … Continue reading →

WOD Strength: OHS 4-4-4-4 METCON: 12 Min Amrap -3 HSPU -5 Snatches (115/75) -7 Pull Ups     “Teaching The Snatch” with Josh Everett by Again Faster Equipment – video [wmv] [mov]

WOD Strength: 10 Min EMOM -OHS (ahap) METCON: 10 Min Amrap -4 HSPU -8 KB Snatches (55/35) -12 Goblet Squats (55/35)     “Anatomy of a Tear-Jerker” by Michaeleen Doucleff, The Wall Street Journal.

WOD Strength: Deadlift Wendler Week 3 METCON: 3 Rnds 1 Min at Each Station -Max Prowler Push (45′s/25′s) -Max KB Swings (55/35) -Max Box Jumps (24″/20″) -Max Burpees -Max Cal Row -1 Min Rest     “CrossFit Kids Trainer Course: … Continue reading →

WOD Strength: Clean 1-1-1-1-1-1 METCON: “CINDY” Amrap in 20 Min -5 Pull Ups -10 Push Ups -15 Air Squats   “Your Fears Will Not Stop My Dreams” from Chalk and Chi.

WOD METCON 1: Amrap in 8 Min -3 Ground to Overhead (185/115) -5 Strict Pull Ups -7 Box Jumps (24″/20″) **3 Min Rest** METCON 2: Amrap in 15 min -8 Bar Facing Burpees -10 Deadlift (185/115) -12 Air Squats   … Continue reading →

WOD Strength: Front Squat Wendler Week 4 METCON: Amrap in 15 Min -5 T & G Sprints (10m) -10 KB Swings (55/35) -15 Sit Ups      “Happy are those who dare courageously to defend what they love.” — Ovid

WOD Strength: Shoulder Press Wendler Week 2 METCON: 5 Rnds For Time -10 HSPU -20 Jump Squat -30 DU’s   “Band Sprints” with CrossFit Football, CrossFit Journal preview video [wmv] [mov]

WOD Strength: Deadlift Wendler Week 2 METCON: For Time -500 M Row -40 Box Jumps (24″/20″) -30 KB Swings (70/55) -20 Burpees -10 DB Squat Cleans (55/35)       “How to Think About CrossFit” from CrossFit Merge (CA)  

WOD Strength: Snatch 1-1-1-1-1-1 METCON: “Fran” 21-15-9 -Thrusters (95/65) -Pull ups   “Pasta, Not Bacon, Makes You Fat. But How?” from Fast Company