WOD (Workout of the Day)

WOD: September 1, 2016

By Meghan Gehle | September 3, 2016

A)
12-Minute AMRAP:
3 Hang Power Snatches (115/75)
10 Burpee Box Jumps
20 Hollow Rocks

B)
For Time:
10-1 Clean and Jerk (115/75)
1-10 Toes-to-Bar

WOD: August 31, 2016

By Meghan Gehle |

Strength:
Barbell Reverse Lunge
6×2/side (Progressive)

WOD:
For Time:
50 KB Goblet Squats (53/35)
100 KB Swings
50 Goblet Squats
*Every break, run 200 meters.

WOD: August 30, 2016

By Meghan Gehle |

A) Superset 5x:
5 Strict Pullups or Ring Rows
5 Ring Pushups

B) For Time:
30 Handstand Pushups
150 Double Unders
30 Hang Power Cleans (155/105)

WOD: August 29, 2016

By Meghan Gehle |

“Air Force”
For Time:
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

*Every minute on the minute, 4 burpees.

Rx+ Version: 135/95/swap SDHP for Deadlifts

WOD: August 27, 2016

By Meghan Gehle | August 26, 2016

Advanced/Competitors:
“Carse”
For Time:
21-18-15-12-9-6-3
Squat Clean (95/65)
Double Unders
Deadlifts (185/135)
Box Jumps (24″/20″)
Begin each round with a 50 meter Bear crawl.

CrossFit:
Strength:
Deadlift
5×5 (Progressive)

WOD:
12-Minute Partner AMRAP:
30 KB Swings (53/35)
30 Pullups
30 MB Partner Situps (20/14) (done together)

*One partner works at a time.