Category Archives: Strength Day

Friday WOD 20170512

Deadlift

5-5-5-5-5

-Then-

Sled Work

Post weights to comments.

 

Wednesday WOD 20170510

Every minute on the minute for 14 minutes:

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

Post weights to comments.

Tuesday WOD 20170110

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Front Squat

5-5-5-5-5

Post weights to comments.

Monday WOD 20161031

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Back Squat

5-5-5-5-5

Post weights to comments.

Monday WOD 20160104

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‘CrossFit Total’

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

Post total to comments.

Tuesday WOD 20151222

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Every minute on the minute for 14 minutes:

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

Post weights to comments.

Monday WOD 20151123

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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

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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.

Friday WOD 20140822

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Deadlift

1×5@ 65%, 1×5@ 75%, 1×5+@ 85%

Turkish Get Ups

5×3(on each side) As Heavy as Possible

-Then-

As many Reps as Possible in 10 Minutes of:

Kettlebell Clean and Press L/R 
Kettlebell  Lunge 
Kettlebell Thruster L/R
*AMRAP starts out with one rep one each side, for each movement. Every round add a rep to each side, on each movement.

Post loads/reps and total reps/weight KB to comments.

Monday WOD 2014011

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Take 15 Minutes to work up to a heavy weight complex:
1 Power Clean
2 Front Squats
1 Jerk
2×1+2+1@ 90% of above weight

-Then-

As Many Rounds and Reps as Possible in 10 Minutes of:
200m Run
Max Effort Pull-Ups

Post loads and reps to comments.