WOD (Workout of the Day)

WOD: October 18, 2016

By Chris Monroe | October 19, 2016

WOD:
7 Rounds for Time:
7 Clean and Jerks (135/95)
7 Burpees Over Bar

Then 3 Rounds Not for Time:
5 Strict Toes-to-Bar/Leg Raises
20 Hollow Rocks
20 Reverse Hyperextensions
1 Max Plank Hold

WOD: October 17, 2016

By Chris Monroe |

Strength:
Front Squat
4×3 @ 85% 1RM

WOD:
For Time:
5-10-15-10-5
Overhead Squats (95/65)
Russian KB Swing (70/53)
Handstand Pushups

WOD: October 15, 2016

By Chris Monroe |

In 18 Minutes:
Buy-in: Ebbtide Run w/ Med Ball (20/14)
Then, in Remaining Time, AMRAP of:
25 MB Slams
20 KB Swings (53/35)
15 Hollow Rocks
10 Pullups

WOD: October 14, 2016

By Chris Monroe |

Strength:
7-Minute EMOM:
2 Split Jerks @ 75% 1RM

WOD:
For Time:
5-4-3-2-1 Back Squat (315/225)
*25 Double Unders After Each Round

WOD: October 13, 2016

By Chris Monroe |

“CrossFit Open WOD 13.1”
Complete as many reps as possible in 17 minutes of:

40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)