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
WOD: February 15, 2016
By Chris Monroe |
Hero WOD:
“Badger”
3 Rounds for Time:
30 Squat Cleans (95/65)
30 Pull-ups
800m Run
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
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
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