WOD (Workout of the Day)

WOD: October 24, 2016

By Chris Monroe | October 24, 2016

WOD:
For Time:
21-15-9
Back Squats (115/75)
Pushups
15-12-9
Front Squats
Burpees
12-9-6
Thrusters
Burpees Over Bar

WOD: October 22, 2016

By Chris Monroe |

Advanced/Comp:
“ECC Qualifier 15.3″
20-Minute AMRAP:
50 Wall Balls (20/14)
50 Double-Unders
40 Box Jumps (24″/20”)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100)
20 Jerks
10 Snatches
10 Muscle-Ups

CrossFit:
Partner Hero WOD:
“Morrison”

In Teams of Two, for Time:
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24″/20″)
KB Swings (53/35)

*One partner works at a time. Work is completed in order.

WOD: October 21, 2016

By Chris Monroe | October 20, 2016

Skill:
Kipping Pullups
(Gymnastics Kip, Butterfly Kip, Etc.)

18-Minute EMOM:
Even: 15 Goblet Squats (53/35)
Odd: 30 Sec Max Pullups

WOD: October 20, 2016

By Chris Monroe | October 19, 2016

Strength:
Bench Press
7×3 (Progressive)

WOD:
For Time:
21-15-9
Wall Balls (20/14)
Front Rack Lunge (95/65)

WOD: October 19, 2016

By Chris Monroe |

WOD:
18-Minute Ascending AMRAP:
(3, 6, 9, 12, 15, 18, 21…)
Box Jump Overs (24″/20″)
Squat Cleans (95/65)
*200m Run After Each Round

*Out on run = 1 rep
**Finish run = round complete