WOD (Workout of the Day)

WOD: October 30, 2017

By Chris Monroe | October 29, 2017

800 Meter Run
6 Rounds “The Chief”
400 Meter Run
4 Rounds “The Chief”
200 Meter Run
2 Rounds “The Chief”

“The Chief”:

3 Power Cleans (115/80)

6 Push-ups

9 Air Squats

WOD: October 28, 2017

By Chris Monroe | October 27, 2017

CrossFit:
In Teams of Two:
100 KB Swings
400M Run
100 Box Jumps
400M Run
100 Ab Mat Sit-Ups
400M Run
100 Wall Balls
400 M Run
100 Burpees

One Partner Works while second partner rests. Runs are done together

WOD: October 27, 2017

By Chris Monroe | October 26, 2017

Superset 4X:
8 DB Bench Press (Progressive)
6 Supinated Grip Pull-Up
4 Up-Downs

3 Back Squats (135/95)
200m Run
5 Back Squats
200m Run
7 Back Squats
200m Run
9 Back Squats
200m Run
7 Back Squats
200m Run
5 Back Squats
200m Run
3 Back Squats
200m Run

WOD: October 26, 2017

By Chris Monroe | October 25, 2017

Strength:
Power Cleans
5×2

WOD:
Seven rounds for time of:
7 Kettlebell Swings (53/35)
7 Deadlifts (use 2-RM Power Clean weight)
7 Pull-Ups

WOD: October 25, 2017

By Chris Monroe | October 24, 2017

12 Minute EMOM
Min 1: 12 DB Front Rack Lunges (45/30)
Min 2: 12 Deficit Pushups (45/25 # Plate)
Min 3: 12 DB Box Step-ups (45/30)
Min 4: 40 second Plank Hold

WOD:
4 Minute AMRAP
400M Run
15 Hang Squat Cleans (195/65)
Max Ab Mat Sit-ups

Rest Two Minutes

4 Minute AMRAP
400M Run
10 Hang Squat Cleans (135/95)
Max Ab-Mat Sit-Ups

Rest Two Minutes

4 Minute AMRAP
400M Run
5 Hang Squat Cleans (155/105)
Max Ab Mat Sit-ups