WOD (Workout of the Day)
WOD: January 18, 2017
By Chris Monroe | February 2, 2017
Skill:
Pistols
2 Rounds:
10 Pistols on Top of Box
10 Banded Pistols or 10 Unassisted Pistols
WOD:
3 Rounds for Time:
5 Squat Snatches (75/55)
10 V-ups
5 Squat Snatches
10 Box Jumps (24″/20″)
WOD: January 17, 2017
By Chris Monroe |
Skill:
Double Unders
For 5 Minutes:
30 Seconds Single Unders
30 Seconds Double Unders
(Repeat 5 times.)
*Set goal for number of double unders each round (i.e. 10, 20). Try to hit goal all five rounds.
WOD:
8-Minute AMRAP:
10 KB Swings (53/35)
10 Push Presses (95/65)
100m Run
WOD: January 16, 2017
By Chris Monroe |
Endurance:
3 Rounds, Each for Time:
500m Row
*Rest as needed in between rounds.
WOD:
For Time:
21-15-9
Deadlifts (225/155)
Burpees Over Bar
WOD: January 14, 2017
By Chris Monroe |
Advanced:
Hero WOD:
“Paul 4179”
9 Rounds for Time
4 Strict Pull-Ups
1 Deadlift (275/185)
7 Burpees
9 Double Unders
100m Run
CrossFit:
For Time:
1 Mile Run
60 Abmat Situps
30 Wall Balls (20/14)
800m Run
45 Abmat Situps
20 Wall Balls
400m Run
30 Abmat Situps
10 Wall Balls
WOD: January 13, 2017
By Chris Monroe |
Skill:
Handstand Pushup
3 Rounds:
1 Wall Walk to Hold
5 Handstand Pushup Negatives
10 L-sit DB Presses
WOD:
12-Minute AMRAP:
21 Hollow Rocks
15 Back Squats (135/95)
9 Chest-to-Bar Pullups