Category Archives: WOD

Workout of the Day (Thursday July 27, 2017)

Technical:

5×4 Clean pulls

Metabolic:
500m row
25 Push ups
25 box jumps
500m row
20 Push ups
20 box jump overs (not clearing box)
500m row
15 Push ups
15 box jump over (clearing box)

Stabilization:
50 Revers Pikes on rower

Workout of the Day (Wednesday July 24, 2017)

Technical:

 

Build to Heavy Set of Bear Complex

 

Metabolic:

 

5 Rounds:

 

15 Back Squats 155/115

20 Burpees Over Bar

 

Stabilization:

 

5 x 5 each side KB Windmills

Workout of the Day (Tuesday July 22, 2017)

Technical:
5×3 P. Clean to OH
Superset with 5-7 Heavy Ball Slams

Metabolic:
4 RFT:
40 Double Unders
12 DB Thrusters 50/35

Stabilization:
50 Ring Dips

 

Instead of Mobility this Saturday, we have GYMNASTICS workshop!!! Sign up now, focus will be on being upside down! So, if you struggle kicking up, performing HSPU’s, or doing a HS Walk or Hold, this is for you!!!!

Workout of the Day (Monday July 23, 2017)

Technical:

5 x 3 Push Press

Metabolic:

50 Deadlift 115/75
40 BackSquat
30 Shoulder to OH
20 Toes to Bar
10 Bar Muscle Ups

Stabilization:

100 PVC Sit-ups

Workout of the Day (Friday July 21, 2017)

Technical:

5 x 4 Snatch Push Press

Metabolic:

10 min ALT EMOM:

10 Back Squats 135-155/95-115
20 Sec OH Hold

** once begin, bar cannot go back to floor for entire 10 min

Stabilization:

5 x 3 Wtd Ring Pull-ups

 

again, sign up for Joe-Bility this Saturday if you’ve EVER been qued to get your knees out!!! I mean, if you want better performance and better body function that is…

Workout of the Day (Wednesday July 19, 2017)

Technical:

 

7 Sets: 1 Snatch Balance + 2 Additional OHS

 

Metabolic:

 

15, 12, 9

OHS 165/125

Ring Muscle Ups

150, 120, 90 Double Unders

 

Stabilization:

 

5 x 15 secs L-Sit

 

Mobility this Saturday… if you have EVER been qued to get your knees out on a squatting movement, or if your knees collapse in, or have flat/fallen arches in your feet… YOU WILL BENEFIT!!! So sign up online and get your lower half of your body moving and better performing!!!!

Workout of the Day (Tuesday, July 18, 2017)

Technical:
6x 1 P. Snatch + 1 Hang P. Snatch

Metabolic:
13min. AMRAP 3,6,9,12….
Hang Power Snatch 135/95
Burpee Box Jumps (Facing box)
Toes to Bar

Stabilization:
4x 20 Tact Lunges

Technical:

5 x 3 Tempo Back Squats (3,2,up)

Metabolic:

From CrossFit Mayhem-

Three Rounds:

30/25 Cal Row
30 Wall Ball (30/20)

Stabilization:

100 Seated KB Twists

Workout of the Day (Friday July 14, 2017)

Technical:

Build to Heavy Double Full Clean (does not have to be TnG, just a really rapid reset)

Metabolic:

21 Full Cleans 135/95
21 Pull-ups
15 Full Cleans 185/135
15 C2B Pull-ups
9 Full Cleans 225/155
9 Bar Muscle Ups

Stabilization:

5 x 15 secs Hollow Hold

Workout of the Day (Thursday July 13, 2017)

Technical:

 

5 x 4 Push Press

 

Metabolic:

 

100 KB Swings 53/35#

100 Push-ups

100 Sit-ups

100 Air Squats

 

Stabilization:

 

5 x 8 Each Leg, Lunges on Disc (3 seconds down, 2 seconds up)