WOD (Workout of the Day)

WOD: October 6, 2016

By Chris Monroe | October 19, 2016

WOD:
16-Minute AMRAP:
10 Deadlifts (225/155)
10 Box Jumps (24″/20″)
10 Wall Balls (20/14)
400m Run

WOD: October 5 , 2016

By Chris Monroe | October 4, 2016

Strength:
Back Squat
5×3 @ 75% 1RM

WOD:
For Time:
21-15-9-15-21
Double Unders
MB Slams (20/14)
Hang Power Cleans (95/65)

WOD: October 4, 2016

By Chris Monroe |

WOD:
5 Rounds for Time:
200m Run
10 Pullups
250m Row
10 Toes-to-Bar

Skill:
10 Minutes to Spend on a Gymnastics Skill:
(Pick One)
Handstand Pushups
Pistols
Muscle-Up

WOD: October 3, 2016

By Meghan Gehle | October 3, 2016

Strengh/Skill:
7 Rounds, Every 1:30:
Snatch Complex
1 High Hang Power Snatch
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Power Snatch

WOD:
10-Minute AMRAP:
5 Curtis P’s (95/65)
10 KB Swings (53/35)
15 V-ups

1 Curtis P =
1 Power Clean
1 F. Rack Lunge R
1 F. Rack Lunge L
1 Push Press

WOD: October 1, 2016

By Meghan Gehle |

Advanced/Competitors:
“Gwen”
For Load:
15-12-9
Clean and Jerks

CrossFit:
Partner WOD For Time:

400m Partner Run
100 Med Ball Front Squats Partner Tosses (20/14)
50 Handstand Pushups
100 MB Partner Situps
50 Handstand Pushups
100 MB Front Squat Partner Tosses
400m Partner Run *One partner works at a time on handstand pushups. All other movements done together.