WOD

CrossFit Workout of the Day Monday October 20, 2014

Oct
19
5 rounds:
15 burpees
10 power clean (135/95)
25 double under

CrossFit Workout of the Day Saturday October 18, 2014

Oct
17

For time:
400m run
8 squat clean thruster (115/75)
7 hand stand push up
6 ring dip
400m run
6 squat clean thruster (115/75)
5 hand stand push up
4 ring dip
400m run
4 squat clean thruster (115/75)
3 hand stand push up
2 ring dip

CrossFit Workout of the Day Friday October 17, 2014

Oct
16

For time:
750m row
40 front squat (45/25)
25 pull up
800m run
40 push press (45/25)
25 hr push up

 

CrossFit Workout of the Day Thursday October 16, 2014

Oct
15

Double Under 50-40-30-20-10
KBS (55/36) 25-20-15-10-5
handstand push up 5-5-5-5-5

The way this works; 3-2-1…go. 50 du, 25 kbs, 5 hspu, 40 du, 20 kbs, 5 hspu…

Compare 9/3/13

CrossFit Workout of the Day Wednesday October 15, 2014

Oct
14

AMRAP 15:
10 burpee box jump (24/20)
15 wall ball

CrossFit Workout of the Day Tuesday October 14, 2014

Oct
13

Push Press, 3 rep max
Compare 1/29/14
5RM: 6/25/14

4 x 400m run, rest 2:00 in between efforts.  Record total working time.

CrossFit Workout of the Day Monday October 13, 2014

Oct
12

For time:
21-18-15-12-9-6-3 reps of:
deadlift (135/95)
V sit up

10-13-14

CrossFit Workout of the Day Saturday October 11, 2014

Oct
10

Saturday is our 5k plus.  We will not have our normal workout schedule.  If you are doing the 5k you must sign up ahead of time.  We will also not have our 11:00 am free class this week.  You can sign up here: https://www.eventbrite.com/e/great-lakes-crossfit-halloween-5k-tickets-13023775463

2 rounds for time:
500m run, 10 burpee
500m run, 20 pull up
500m run, 30 push up
500m run, 40 sit up
500m run, 50 squat

20141011_113529_resized

CrossFit Workout of the Day Friday October 10, 2014

Oct
9

3 rounds:
:60 handstand hold, kick up
30 wall ball
50 double under

Saturday is our 5k plus.  We will not have our normal workout schedule.  If you are doing the 5k you must sign up ahead of time.  We will also not have our 11:00 am free class this week.  You can sign up here: https://www.eventbrite.com/e/great-lakes-crossfit-halloween-5k-tickets-13023775463

10-10-14

CrossFit Workout of the Day Thursday October 9, 2014

Oct
8

For time:
21-15-9-15-21 reps of:
Front squat (95/65)
hr push up

Saturday is our 5k plus.  We will not have our normal workout schedule.  If you are doing the 5k you must sign up ahead of time.  We will also not have our 11:00 am free class this week.  You can sign up here: https://www.eventbrite.com/e/great-lakes-crossfit-halloween-5k-tickets-13023775463