WOD (Workout of the Day)

WOD: September 19, 2016

By Chris Monroe | September 27, 2016

WOD:
“Elizabeth”
For Time:
21-15-9
Cleans (135/95)
Ring Dips

Strength:
Squat Snatch
8×1

WOD: September 17, 2016

By Chris Monroe | September 16, 2016

Advanced/Comp:
“CrossFit Open WOD 16.2”

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

WOD:
16-Minute Partner AMRAP:
30 Pushups
30 Toes-to-Bar
30 KB Swings (53/35)

WOD: September 16, 2016

By Chris Monroe | September 15, 2016

Skill:
Handstands
3 Rounds for Quality:
3 Wall Walks
1 Max Handstand Hold (Wall or Freestanding)

WOD:
8-Minute AMRAP:
8 Burpee Box Jumps (24″/20″)
8 KB Goblet Squats (70/53)

WOD: September 15, 2016

By Chris Monroe |

Strength:
Deadlift
6×2 (Progressive)

WOD:
3 Rounds for Max Reps:
1 Minute Max DB Manmakers (40/20)
30 Sec Rest
1 Minute Max Calorie Row
30 Sec Rest
1 Minute Max Wall Balls (20/14)
30 Sec Minute Rest

WOD: September 14, 2016

By Chris Monroe |

Strength:
5 Sets (Progressive):
5 One-Arm DB Rows/side
5 DB Clean and Presses

WOD:
18-15-12-9-6-3
Hang Power Cleans (95/65)
Plate Situps (45/25)
Air Squats