WOD (Workout of the Day)

WOD: February 22, 2017

By Chris Monroe | February 22, 2017

Swords Squat Program, Week 4:
Back Squat
Warmup:
1×4 @ 65%
1×4 @ 70%

Working Set:
4×3 @ 75%

WOD:
4 Rounds for Time:
200m Run
10 Toes-to-Bar
10 Hand Release Pushups
10 Pistols (total)

WOD: February 21, 2017

By Chris Monroe |

Swords Squat Program, Week 4:
Front Squat
Warmup:
1×5 @ 70%
1×5 @ 75%

Working Set:
5×3 @ 85%

WOD:
10-Minute Ascending AMRAP:
(1, 2, 3, 4, 5, 6….)
Wall Walks
*10 Box Jumps (24″/20″) + 10 Russian KBS (53/35) after each round

WOD: February 20, 2017

By Chris Monroe |

Presidents Day WOD:
2 Rounds for Time:
21 Deadlifts (95/65)
15 Plate Situps (45/25)
9 Pullups
21 Hang Power Cleans
15 V-ups
9 Pullups
21 Push Presses
15 Plate Russian Twists/side
9 Pullups

Cashout: 22 Burpees

WOD: February 18, 2017

By Chris Monroe |

CrossFit:
Three rounds:
Round 1: As Many Reps As Possible in 3 minutes
*Rest 3 minutes
Round 2: As Many Reps As Possible in 6 minutes
*Rest 5 minutes
Round 3: Complete for time

200m Run
10 Toes-to-Bar
20 KB Swings (53/35)
30 Hollow Rocks
40 Double Unders
50 Air Squats

“Advanced/Comp:”
16.1″

WOD: February 17, 2017

By Chris Monroe |

Swords Squat Program, Week 3:
Back Squat
Warmup:
1×3 @ 60%
1×3 @ 65%

Working Set:
3×6 @ 70%

WOD:
15-Minute EMOM:
Minute 1: Row 100 meters
Minute 2: 1 Turkish Getup R/L (Progressive)
Minute 3: 30 Seconds Max Burpees