WOD (Workout of the Day)

WOD: September 7, 2016

By Chris Monroe | September 7, 2016

Strength:
Back Squat
5×7 (Progressive)

CrossFit Open WOD 14.1:
10-Minute AMRAP:
30 Double Unders
15 Power Snatches (75/55)

WOD: September 6, 2016

By Chris Monroe |

WOD:
5-Minute AMRAP:
21 Calorie Row
21 Power Cleans (95/65)
*Rest 2 Minutes
5-Minute AMRAP:
15 Box Jumps (24″/20″)
15 Floor Presses
*Rest 2 Minutes
5-Minute AMRAP:
9 Burpees
9 Front Squats

WOD: September 5, 2016

By Chris Monroe |

Labor Day Hero WOD:
“Daniel”

For Time
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters
400 Meter Run
50 Pull-Ups

WOD: September 3, 2016

By Meghan Gehle | September 3, 2016

Advanced/Comp:
Hero WOD “Foo”
In 20 Minutes:
Buyin: 30 Bench Presses (170/125)
Then, in Remaining Time, AMRAP of:
7 Chest-To-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters (170/125)
28 Sit-Ups

CrossFit:
Bodyweight “Fight Gone Bad”
Station 1: Air Squats
Station 2: Hand Release Pushups
Station 3: Mountain Climbers
Station 4: Abmat Situps
Station 5: Burpees

WOD: September 2, 2016

By Meghan Gehle |

Strength 1:
Jerk Complex
5×1 (Progressive)
1 Push Press
1 Push Jerk
1 Split Jerk

Strength 2:
Deadlift
5×3
(Progressive)