WOD (Workout of the Day)

WOD: January 30, 2017

By Chris Monroe | February 2, 2017

Swords Squat Program, Week 1:
Front Squat
Warm-up:
1×6 @60%
1×6 @65%
Working Set:
2×6 @ 70%

WOD:
3 Rounds for Time:
15 Push Jerks (135/95)
15 Wall Balls (20/14)

WOD: January 28, 2017

By Chris Monroe |

CrossFIt:
In 20 Minutes:
3-Person Team WOD:
Station 1: 200m Run
Station 2: 10 DB Hang Power Snatches (50/35)
Station 3: Max Burpees

*Team rotates every time runner gets back.
**Score is team’s total number of burpees.

WOD: January 27, 2017

By Chris Monroe |

Skill:
Handstand Pushups
(Strict, Kipping)

WOD:
10-Minute Ascending AMRAP:
(1, 2, 3, 4, 5…)
Handstand Pushup
Deadlifts (275/185)

WOD: January 26, 2017

By Chris Monroe |

Skill:
Toes-to- Bar

WOD:
18-Minute EMOM:
Minute 1: 7 Thrusters (95/65)
Minute 2: 7 Russian Twists/side (20/14)
Minute 3: 30 Seconds Max Toes-to- Bar

*Score is total number of toes-to-bar.

WOD: January 25, 2017

By Chris Monroe |

Skill:
Pistols

WOD:
12-Minute AMRAP:
10 Pistols (total)
10 Plate Situps (45/25)
10 Pullups
200m Run