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WOD (Workout of the Day)

WOD: February 16, 2016

By Chris Monroe | February 16, 2016

10-Minute EMOM (Progressive):
1 Hang Power Snatch
1 Power Snatch

10-Minute AMRAP:
21 KB Swings (53/35)
15 Box Jumps (24″/20″)
9 Handstand Pushups

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WOD: February 15, 2016

By Chris Monroe |

Hero WOD:
“Badger”
3 Rounds for Time:
30 Squat Cleans (95/65)
30 Pull-ups
800m Run

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WOD: February 13, 2016

By Chris Monroe | February 12, 2016

Advanced:
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

CrossFit:

Partner Hero WOD:  “The Seven”

In Teams of Two, Seven Rounds for Time:

7 Handstand Push-ups

7 Thrusters (135/95)

7 Knees-to-Elbows

7 Deadlifts (245/155)

7 Burpees

7 Kettlebell Swings (70/53)

7 Pull-ups

*One Partner Works at a Time

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WOD: February 12, 2016

By Chris Monroe | February 11, 2016

Strength:
Superset 5x
10 Pullups/Ring Rows
10 Pushups

WOD:
5 Rounds, on the 3:00:
Run 200m
Max Burpees Until 2:00
Rest 1 Minute

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WOD: February 11, 2016

By Chris Monroe | February 10, 2016


WOD:
In 14 Minutes:
Buy-in: 50 DB Snatches (50/35)
Then, in Remaining Time, AMRAP of:
20 Russian Twists (20/14)
20 Double Unders
200m Row

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