Category Archives: Workout of the Day

For time: 50-40-30-20-10 reps of: wall ball double under

Nikki’s Birthday wod: For time: 41 thrusters (95/65) 41 burpees 41 knees to elbows 41 push up 41 pull up -done in this order

2011 GrossFit Games Sectional wod #3: AMRAP 5 minutes: 1 squat clean 1 jerk (M-165, W-110) -each squat clean and each jerk count seperately as 1 rep.  You must complete each clean before going to the jerk.  Weight will be … Continue reading →

6 rounds for time: 250m run 1 rope climb 10 ring dips 15 kb swings (36/55/70) -for the rope climb, substitute 7 towel or alternating grip pull ups. -for those that are feeling daring, you can make the step up … Continue reading →

2011 CrossFit Games Sectional Workout 11.2: AMRAP 15 mins: 9 deadlift (155/100) 12 hand release push up 15 box jump (24/20) -compare to 3/30/11 Here is the video with the explanation of the wod.

400 reps for time of: V sit up Box Jump Squat Push Up -now don’t freak out, it isn’t 400 reps of each.  It is 400 reps total in any combination you would like.  The catch is you have to … Continue reading →

“Fran” 21-15-9 reps of: Thruster (95/65) Pull Up

5 rounds: 3 three way push ups 10 jumping pull ups 15 jumping squats  

Mini Cindy: AMRAP 13 mins: 3 pull up 6 push up 9 squat -compare to 4/19/11

“Angie” For time: 100 pull ups 100 push ups 100 sit ups 100 squats -done in order, complete 100 of each and move to the next movement.