WOD

CrossFit Workout of the Day Saturday December 20, 2014

Dec
19

For time:
30 deadlift (135/95)
20 wall ball
20 clean and jerk (135/95)
20 wall ball
10 snatch (135/95)
20 wall ball

Compare 11/19/13

CrossFit Workout of the Day Friday December 19, 2014

Dec
18

7 rounds:
10 pull up
10 kbs (55/36)
:30 handstand hold

Scale up to kbs of 70/45 if you’re feeling courageous.

2014-12-19 12.48.17

CrossFit Workout of the Day Thursday December 18, 2014

Dec
18

AMRAP 15:
15 hr push up
25 squat
35 sit up

Compare 12/4/13

2014-12-19 05.35.02

CrossFit Workout of the Day Wednesday December 17, 2014

Dec
16

Hannukah Wod:
1 Power Clean (135/95)
2 Burpee Pull Up
3 Ring Dip
4 Jumping Lunge (R + L = 1)
5 Deadlift (135/95)
6 Wall Ball (20/14)
7 Front Squat (135/95)
8 Push Press (135/95)

2014-12-17 18.51.50

Compare 12/2/13

This works like the 12 days of Christmas wod, if you remember.  You do one power clean, then two burpee pull up, one power clean, then 3 dip, 2 burpee pull up, 1 power clean until the last round is starting at the bottom with the 8 push press and finishing with one clean.

CrossFit Workout of the Day Tuesday December 16, 2014

Dec
15

Pat’s Bday wod:
3 rounds:
12 burpee pull up
16 squatting box jump (24/20)
4 clean and jerk (@ approx. 75% 0f max)

-Finish wod with 80 double unders.

2014-12-16 18.49.21

CrossFit Workout of the Day Monday December 15, 2014

Dec
14

Mike D’s Bday wod:
For time:
33 cal row, then
3 rds:
12 pull up
33 tuck jump
4 rounds:
10 squat clean (95/65)
10 toes to bar

2014-12-15 18.58.19

CrossFit Workout of the Day Saturday December 13, 2014

Dec
12

AMRAP 13:
13 wall ball
13 bumper burpee (25/15)

Compare 12/13/13

Today you can bring a friend for free to any regular workout.

CrossFit Workout of the Day Friday December 12, 2014

Dec
11

Modified version of the latest mainsite hero wod; “jenny”:
AMRAP 20:
20 overhead squat (45/25)
20 back squat (45/25)
20 kbs (45/25)

This Saturday, December 13, you can bring a friend for free to any regular class.

CrossFit Workout of the Day Thursday December 11, 2014

Dec
10

7 rounds:
2 minutes:
15 wall ball
10 burpee
-max double under with the remainder of the time

Rest 1:00 between rounds.

This Saturday, December 13, you can bring a friend for free to any regular class.

CrossFit Workout of the Day Wednesday December 10, 2014

Dec
9

Catey’s Bday Wod:
AMRAP 20:
11 box jump
30 wall ball push press
37 squat
11 burpee

This Saturday, December 13, you can bring a friend for free to any regular class.