WOD (Workout of the Day)

WOD: February 16, 2017

By Chris Monroe | February 22, 2017

Strength:
Snatch
6×2

WOD:
10-Minute AMRAP:
7 Thrusters (95/65)
14 Pushups
21 Abmat Situps

WOD: February 15, 2017

By Chris Monroe |

Swords Squat Program, Week 3:
Front Squat
Warmup:
1×6 @ 70%
1×6 @ 75%

Working Set:
6×3 @ 80%
“Diane”

For Time:
21-15-9
Deadlifts (225/155)
Handstand Pushups

WOD: February 14, 2017

By Chris Monroe |

“Valentine’s Day Chipper!”

For Time:
2 “Curtis P” (95/65)
14 Burpee Box Jumps (24″/20)
2 “Curtis P”
14 Toes-to-Bar
2 “Curtis P”
14 KB Swings (53/35)
2 “Curtis P”
14 Pullups
2 “Curtis P”
1400m Run
2 “Curtis P”
14 Pullups
2 “Curtis P”
14 KB Swings
2 “Curtis P”
14 Toes-to-Bar
2 “Curtis P”
14 Burpee Box Jumps
2 “Curtis P”

1 “Curtis P” =
1 Power Clean
1 F. Rack Lunge R
1 F. Rack Lunge L
1 Push Press

WOD: February 13, 2017

By Chris Monroe |

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

Working Set:
3×6 @ 70%

WOD:
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Wall Balls
10-8-6-4-2
Strict Presses (115/75)

WOD: February 11, 2017

By Chris Monroe |

CrossFit:
Partner Chipper WOD:
In teams of two, for time:
100 Wall Balls (20/14)
100 Abmat Situps
100 Med Ball Slams
100 Box Jumps (24″/20″)
1000m Run (both partners together)

​*One partner works at a time (except for run).