Category Archives: Strength Day

Wednesday WOD 20170705

 Deficit Deadlift

5-5-5-5-5 

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Friday WOD 20170630

Clean and Jerk

2-2-2-2-2-2

-Then-

  Alternating Tabata

Hollow Hold/ Arch Hold

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Friday WOD 20170512

Deadlift

5-5-5-5-5

-Then-

Sled Work

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Wednesday WOD 20170510

Every minute on the minute for 14 minutes:

Even: 3 Position Snatch
Odd: 7 Burpees
*Add weight each round.

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Tuesday WOD 20170110

DSCN9301

Front Squat

5-5-5-5-5

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Monday WOD 20161031

DSCN8388

Back Squat

5-5-5-5-5

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Monday WOD 20160104

DSCN4454

‘CrossFit Total’

1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

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Tuesday WOD 20151222

DSCN4925

Every minute on the minute for 14 minutes:

Even: Hang Power Clean+ Hang Squat Clean
Odd: 50 Double Unders
*Add weight each set.

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Monday WOD 20151123

DSCN4586

Front Squat

5-5-3-3-1-1-1

-Then-

As many rounds as possible in 12 minutes of:

200m Run
3 Hang Power Cleans 135/95
3 Push Presses 135/95
3 Push Jerks  135/95

Post weights and total rounds + reps to comments.

Friday WOD 20150717

DSCN3150

No 9:30AM class

Deadlift

3-3-3-3-3+

-Then-

For Time:

800m Run
70 Sit-Ups
60 Double Unders
50 Air Squats
40 Kettlebell Swings
30 Push-Ups
20 Ring Dips
10 Chest to Bar Pull-Ups

Post weights and times to comments.