WOD (Workout of the Day)

WOD: August 30, 2017

By Chris Monroe | August 31, 2017

WOD:
For Time:
5 Shoulder-to-Overhead
(175/125)
10 Pistols/side
4 Shoulder-to-Overhead
8 Pistols/side
3 Shoulder-to-Overhead
6 Pistols/side
2 Shoulder-to-Overhead
4 Pistols/side
1 Shoulder-to-Overhead
2 Pistols/side
Cashout: 800m Run

*No racks

Then 3 Rounds Not for Time:
30 Hollow Rocks
Max Plank Hold

WOD: August 29, 2017

By Chris Monroe | August 29, 2017

Strength:
Bench Press
6 Rounds, Every 2 Minutes:
5 Bench Press

WOD:
15-Minute AMRAP:
5 Front Squats (165/115)
7 Burpees Over Bar
9 KB Swings (70/53)

WOD: August 28, 2017

By Chris Monroe |

Strength:
Superset 5x:
3 Deadlifts @ 85%
10 Pushups or Deficit Pushups

WOD:
For Time:
18-15-12-9-6-3
Alternating DB Snatches (50/35)
Chest-to-Bar Pullups
*100m Run

WOD: August 26, 2017

By Chris Monroe | August 26, 2017

CrossFit:
In Teams of 3, for Time:
3k Row
200 Wall Balls
100 Pullups
*Team members may split the work however they choose.

Advanced/Comp:
“22”
22-Minute AMRAP:
22 Wall Balls (20/14)
22 Power Snatches (75/55)
22 Box Jumps (24/20″)
22 Push Press
22 Calorie Row

WOD: August 25, 2017

By Chris Monroe |

Strength:
Every 2 Minutes, for 10 Minutes:
3 Back Squats

Every 2 Minutes, for 10 Minutes:
3 Front Squats

Every 2 Minutes, for 10 Minutes:
2 Split Jerks