WOD (Workout of the Day)

WOD: February 4, 2017

By Chris Monroe | February 22, 2017

CrossFit:
“Ab Chipper!”
For Time:
5 Ab Rollouts (95/65)
10 Burpees
10 Toes-to-Bar
10 Burpees
20 V-ups
10 Burpees
30 Russian twists (total) (20/14)
10 Burpees
40 Supermans
10 Burpees
50 Floor Wipers (total)
10 Burpees
40 Supermans
10 Burpees
30 Russian twists (total)
10 Burpees
20 V-ups
10 Burpees
10 Toes-to-Bar
10 Burpees
5 Ab Rollouts

Advanced/Comp:
“CrossFit Open 15.5”
For Time:
27-21-15-9
Calorie Row
Thrusters (95/65)

WOD: February 3, 2017

By Chris Monroe |

Swords Squat Program, Week 1:
Back Squat
Warm-up:
1×2 @ 60%
1×2 @ 65%

Working Set:
2×6 @ 70%

WOD:
For Time:
15-12-9-6-3
Box Jump Overs (24″/20″)
DB Hang Power Snatches (50/35 – total)
Cashout: 90 Abmat Situps

WOD: February 2, 2017

By Chris Monroe | February 2, 2017

20-Minute AMRAP:
15 Deadlifts (225/155)
20 Double Unders
15 Toes-to-Bar
20 Double Unders
15 Hand Release Pushups
20 Double Unders

WOD: February 1, 2017

By Chris Monroe |

Swords Squat Program, Week 1:
Front Squat
Warm-up:
1×2 @ 70%
1×2 @75%
Working set:
3×6 @ 80%

WOD:
“Helen”
3 Rounds for Time:
400m Run
21 KB Swings (35/53)
12 Pullups

WOD: January 31, 2017

By Chris Monroe |

Strength:
Every 1:30, for 15 Minutes:
Snatch Complex (Progressive to AHAP)
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch. For Time:
21-15-9
Power Cleans (95/65)
Burpees Over Bar