WOD

CrossFit Workout of the Day Saturday January 31, 2015

Jan
30

For time:
100 one arm KBS (20k/12k)
75 double under
50 wall ball
25 ring dip

One arm kbs is 50 per arm, alternating hands each rep, swinging to eye level.

CrossFit Workout of the Day Friday January 30, 2015

Jan
29

To do list, not for time:
60 hollow rock
50 2 for 1 wall ball
40 shoot through on parallettes
:30 L sit on rings x 3
20 ghd sit up
10 inch worm with push up

This can be done in any order as you please, just get the work done. Or you can make up a missed wod from earlier in the week, but this is probably better for you.

CrossFit Workout of the Day Thursday January 29, 2015

Jan
28

9 rounds:
9 clapping push up
9 knees to elbows
9 jump squat

2015-01-30 05.34.53

CrossFit Workout of the Day Wednesday January 28, 2015

Jan
27

AMRAP 15:
10 bar facing burpee
10 box jump (24/20)
10 shoulder to overhead (155/105)

2015-01-28 18.39.11

CrossFit Workout of the Day Tuesday January 27, 2015

Jan
26

1. 2 rep max, hang squat clean
Compare 1RM: 1/17/13
1RM Squat Clean: 10/15/13
3RM Squat Clean: 9/5/14

2. “Randy”
For time, 75 power snatches (75/55)
Compare 5/20/14

2015-01-27 18.55.33

For those still unfamiliar with the squat clean, this will be mostly technique work.

CrossFit Workout of the Day Monday January 26, 2015

Jan
25

For time:
30 cal row
50 thrusters (65/45)
40 chest to bar pull ups

2015-01-26 18.48.37

CrossFit Workout of the Day Saturday January 24, 2014

Jan
23

Partner wod, for time and total reps:
20 burpees/max effort pull ups
20 burpees/max effort squat
20 burpees/max effort sit up
20 burpees/max effort double under

2015-01-26 05.38.32

One partner will do 20 burpees while other does ME pull ups, then switch to one doing 20 burpees and the other does ME pull ups.  Once you have each completed the pull ups, move on to squats and so on until you are both done with 80 burpees and 4 movements.

CrossFit Workout of the Day Friday January 23, 2015

Jan
22

For time:
25 ghd sit ups
25 toes to bar
25 overhead squat (45/35)
50 mountain climber (2 count)
50 hollow rock (2 count)
50 shoulder touch (1 count)

2015-01-23 12.48.15

GHD sit ups will be modified based on your prior exposure to the movement.

CrossFit Workout of the Day Thursday January 22, 2015

Jan
21

1 to 10 reps of:
burpee
pull up
front squat (115/75)

2015-01-23 05.38.00

CrossFit Workout of the Day Wednesday January 21, 2015

Jan
20

1. 20 minutes to establish:
1 rep max deadlift
Compare 5/16/14
3RM: 10/28/14
5RM: 8/5/14

2. Row 2k for time
Compare 12/18/13

2015-01-21 18.48.43

Same as last week, if you are not comfortable or experienced with heavy deadlifts you can work at lighter loads for more reps.