WOD

Workout of the Day Posts

Monday, September 22, 2014

Sumo Deadlift
Work up to a 3RM

Wighted Step Up
4 x 6R/6L

6:00
5 Pull Ups
Box Jumps

CFE Paul lost

Lost and found pile still has many unclaimed items. This week, please have a look though and claim your stuff.

 

Sunday, September 21, 2014

CrossFit Classes 8 & 9am
Olympic Weightlifting Club 10:15
Danielle will be in at 9am

Muscle ups and Progressions

9 x Snatch DL + Sn. High Pull + Power Snatch

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Saturday, September 20, 2014

Clean fr. Blocks
12 x 2

Segment Deadlift
5 x 2

5 Rounds
Sled Drag
Sprint
rest
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Friday, September 19, 2014

4 Rounds at each station

5 Tire Flips
10 SB Zercher Squat

6 Ring Dips
12 Box Jump Over

3 Man Makers
12 Cal Bike

6 C2B
12 Slam Ball

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Thursday, September 18, 2014

Power Snatch fr. Blocks
Build to a heavy single

Power Snatch
5 x 8

3 x
1 Reverse Lunge Row
10 Diamond Push Up
10 T2B

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Wednesday, September 17, 2014

Row
4 x 200m

4rounds
Power Clean
Box Jump
DU’s
FLR
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Tuesday, September 16, 2014

Thruster
Work up to a 1RM

Sumo DL
4 x 12

5:00
10 Wall Ball
10 KB Swings
10 burpees
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Monday, September 15, 2014

6 Rounds

20 Cal Bike
1 Lap Farmers Carry
8 Alt SB Shoulder Clean
rest
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Sunday, September 14, 2014

9 x 3 Position Power Snatch

4 Rounds
200m Row
15 KB Swings
50 DU’s

 

Cash Out
Side Plank

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Saturday, September 13, 2014

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

To register click the “schedule” tab above

Kids 10:15

Adults 11:00

BBQ 12:30 ish

Friday, September 12, 2014

Tomorrow Murph
Kids at 10:15
Adults at 11:00
BBQ at 12:30ish

Front Squat
10 x 2

4x
8 Seated Good Mornings
15 Hip Extension
Lap Sled Drag – lateral

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Thursday, September 11, 2014

AMRAP in 20

400m Run
15 Box Jumps
15 Deadlift

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Wednesday, September 10, 2014

Push Press
10 RM

3x
12 HR Push Ups
12 Body Rows

4 x :30/:30
Slam Ball Burpees

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Tuesday, September 9, 2014

6 Rounds

300m Row
6 Power Snatch 165/115
45 DU’s
rest
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Monday, September 8, 2014

1 1/4 Front Squat
1.1.1

Pendlay Row
4 x 8

7:00
20 MB Russian Twist
10 Box Jumps
5 Pull Ups

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Sunday, September 7, 2014

3 x Snatch High Pull
3 x Hang Power Snatch
3 x Power Snatch

3 x
10 SA DB Bench
12 Chainsaw Row

4:00
Max DU’s

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Saturday, September 6, 2014

Front Squat
12 x 2

Romanian Deadlift
5 x 6

Side Plank
3 x :45R/:45L

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Friday, September 5, 2014

Row
5 x 150m

5 Rounds
10 Wall Ball
1 Lap Sled Drag
Run 100m

rest

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Thursday, September 4, 2014

Push Press
3RM

3 x Max Reps Pull Ups

AMRAP 15:00
15 KB Swings
10 Push Ups

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Wednesday, September 3, 2014

3 Rounds

800m Run
10 Hang Squat Clean
6 x 3 Lateral Hop + 1 Burpee

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Tuesday, September 2nd, 2014

OHS
Work up to toady’s 1RM

3 x
10 Glute Ham Raise
1 lap Sled Drag Backwards

5:00
5 T2B
10 Slam Balls

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Monday, September 1, 2014

Holiday Hours
8, 9:15 & 10:15 Mamas & Papas

3:00/1:00

Box Jumps
Rope Climbs
KB Swings
SB TGU
Bike

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Sunday, August 31, 2014

9 x 2 BN Push Press + 1 BN Push Jerk

Muscle Ups and MU Progressions

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Saturday, August 30, 2014

5 Rounds

350m Row
20 SA DB Snatch
40 DU’s
rest
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Friday, August 29, 2014

Front Squat
12 x 2

3x
24 Death March
15R/15L X Band Walk
Max Hold FLR

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Thursday, August 28, 2014

5 Rounds

6 Deadlift
12 Squats
1 Lap Sled
100m Run
Rest
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Wednesday, August 27, 2014

Row 5 x 100m

rest

“JT”

21 – 15 – 9
HSPU
Ring Dips
Push Ups

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Tuesday, August 26, 2014

3:00 / 2:00

Wall Balls
+ 3 Burpees

Power Clean
+ 3 Burpees

DU’s
+ 3 Burpess

KB Swings
+ 3 Burpees

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Monday, August 25, 2014

Front Squat
3RM

4 x
12 T2B
12 GHD DB Hip Extension

Derek’s Mile

Sunday, August 24, 2014

5 x
12 DB Bench
8 C2B Pull Up

AMRAP in 7:00
150m Row
35 DUs
10 Sit Ups

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