WOD (Workout of the Day)

WOD: November 16, 2017

By Chris Monroe | November 27, 2017

Strength:
Barbell Front Rack Lunge
6×2 (Progressive to AHAP)

10 Minute AMRAP
10 Handstand Pushups
10 Power Cleans (135/95)
200M Run

WOD: November 15, 2017

By Chris Monroe |

16 Minute AMRAP:
Cash-in: 800M Run
In Remainig Time Ascending AMRAP of
3-6-9-12…..
Front Squats (135/95)
Toes-to-Bar
Ab-mat Situps

WOD: November 14, 2017

By Chris Monroe |

Strength:
7 Minute EMOM:
2 Overhead Squats (Progressive to AHAP)

WOD:
3 Rounds for Time:
5 Power Snatch (115/75)
10 Bar Facing Burpees
20 Floor Wipers (Total)

WOD: November 13, 2017

By Chris Monroe |

Strength:
Bent Over Row 4×7 (Progressive)

WOD:
Alternating Tabata x 16 (8 each)
Empty Bar Thrusters (45/35)
Double Unders (Scaled: Single Unders)

1st 20/10 interval is thrusters. 2nd is jump rope. Alternate a total of 8 rounds, for 16 total intervals (8 minutes).
*Score is Total Number of thrusters

WOD: November 11, 2017

By Chris Monroe | November 10, 2017

CrossFit:
WOD: 1000m run then
3 RFT of:
15 Toes to Bar
30 Jumping Squats
60 Double unders