WOD (Workout of the Day)

WOD: September 5, 2017

By Chris Monroe | September 4, 2017

Strength:
Press 3×3 @80-90% 1RM

WOD:

15 Deadlifts (185/135)
30 Sit-ups
12 Deadlifts (185/135)
24 Sit-ups
9 Deadlifts (185/135)
18 Sit-ups
6 Deadlifts (185/135)
12 Sit-ups
3 Deadlifts (185/135)
6 Sit-ups

WOD: September 4, 2017

By Chris Monroe | September 3, 2017

For Time with a Partner:800 meter Suitcase Carry (50/35)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups / Handstand Hold
50 KB Swings/Hollow Rocl Hold
400 meter Suitcase Carry (50/35)

To start, partners do the suitcase carry together (Each Partner has one dumbbell). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue.  End with the final suitcase carry together.

WOD: September 2, 2017

By Chris Monroe | September 1, 2017

CrossFit:
7 Minute AMRAP
10 Burpees
30 KB Swings

Rest 2 minutes

X Rounds For Time:
10 Burpees
30 KB Swings

*Compete as many rounds in Second WOD as you completed in AMRAP

WOD: September 1, 2017

By Chris Monroe | August 31, 2017

12-Min EMOM:
Even: 3 Power Cleans (Progressive to AHAP)
Odd: 10 Toes To Bar

12 Minute AMRAP:
10 Box Jumps (24″/20″)
10 Goblet Squats (53/35)
200M Run

WOD: August 31, 2017

By Chris Monroe |

Strength:
7×1 (Progressive to AHAP)
Thruster

WOD:
Choose One:
“Grace”
For Time:
30 Clean and Jerks (135/95)

or

“Isabel”
For Time:
30 Snatches (135/95)”