WOD (Workout of the Day)

WOD: June 28, 2016

By Chris Monroe | June 28, 2016

50 hang power cleans (95/65)

100 hollow rocks

50 shoulder to overhead 

100 abmat sit-ups 

50 front squats

100 med-ball sit-ups (20/14)

WOD: June 27, 2016

By Chris Monroe | June 27, 2016

Strength:
Wendler, Week 2:
Deadlift

3/3/3+ @ 70/80/90% of 90% 1RM

WOD:
10-Minute AMRAP:
5 Burpee Box Jumps (24″/20″)
10 DB Hang Power Snatches (50/35)
200m Run

WOD: June 25, 2016

By Chris Monroe |

Advanced/Comp:
Squat Clean Ladder:

In 3 Minutes, Complete One Squat Clean at Each of the Following Weights:
Men: 95-115-135-145-155-165-175-185
Women: 65-75-85-95-105-115-120-125

*Your score is the total number of pounds lifted. If time remaining, complete as many reps as possible at final weight of ladder.

CrossFit:
Team WOD:
In teams of 3, for time:
300 Wall Balls (20/14)
Station 1: Sled Drag (135/90)
Station 2: 200m Run
Station 3: Max Wall Balls

Team members rotate when the runner returns.

WOD: June 24, 2016

By Chris Monroe |

Strength:
Wendler, Week 1:
Front Squat

5/5/5+ @ 65/75/85% of 90% 1RM

WOD:
Three Rounds for Time:
3 Rounds of “Cindy”
20 Burpees

1 Round of “Cindy” =
5 Pullups
10 Pushups
15 Squats

WOD: June 23, 2016

By Chris Monroe |

Endurance:
15-Minute EMOM:
1: Run 100 Meters
2: 10 Box Jumps
3: Row 100 Meters

WOD:
For Time:
30 Curtis P’s (75/55)

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