WOD (Workout of the Day)

WOD: December 31, 2016

By Meghan Gehle | January 2, 2017

New Year’s Eve WOD:
“2016”
20 Rounds for Time:
100m Run Plus:
Rounds 1-5: 6 Burpee Box Jumps (24″/20″)
Rounds 6-10: 6 Handstand Pushups
Rounds 11-15: 6 KB Swings (53/35)
Rounds 16-20: 6 Toes-to-Bar

WOD: December 13, 2016

By Chris Monroe | December 13, 2016

Wendler, Week 3:
Push Press
5/3/1+ @ 75/85/95% of 90% 1RM

*Last set is a rep max. Aim for 1-5 successful reps with solid technique. Do not fail reps.

WOD:
8 Rounds for Time:
8 DB Hang Power Snatches (50/35)
12 DB Goblet Lunges
16 Double Unders

WOD: December 12, 2016

By Chris Monroe | December 12, 2016

Wendler, Week 3:
Back Squat
5/3/1+ @ 75/85/95% of 90% 1RM

*Last set is a rep max. Aim for 1-5 successful reps with solid technique. Do not fail reps.

WOD:
For Time:
800m Run
45 Hand Release Pushups
400m Run
30 Hand Release Pushups
200m Run
15 Hand Release Pushups”

WOD: December 10, 2016

By Chris Monroe |

Advanced/Comp:
Hero WOD:
“Bell”
3 Rounds for Time:
21 Deadlifts (185/135)
15 Pullups
9 Front Squats

CrossFit:
20-Minute AMRAP:
7 DB Thrusters (50/35)
7 Burpees
7 Toes-to-Bar
200m Run

WOD: December 9, 2016

By Chris Monroe |

Strength:
10-Minute EMOM (Progressive to AHAP):
Even: 3 Touch-and-Go Power Cleans
Odd: 7 Ring Dips

WOD:
WOD:
For Time:
21-15-9
Box Jumps (24″/20″)
Pullups
*100m Farmers (50/35) Carry After Each Round