W.O.D. – Workout of the Day


October 2 2014


Announcements:

  • Please welcome our two new coaches: Alli Morris and Mike Burton!! CLICK HERE
  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERE!

Skill: Pistols and Progressions

WOD

Buy In: 1000m row, then:

3 Rounds of:

10 Back Squats (135/95)

10 Lunges (Back rack)

10 Toes to Bar

-for time-

October 1 2014


Announcements:

  • Please welcome our two new coaches: Alli Morris and Mike Burton!! CLICK HERE
  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERE!

SWOD

Deadlift Week 4: 6 sets x 5 reps @70%

WOD

5 Burpee Pullups

5 Burpee Box Jumps (24/20)

200m run

-8 rounds for time-

September 30 2014


Announcements:

  • Please welcome our two new coaches: Alli Morris and Mike Burton!! CLICK HERE
  • 2014 Halloween Party is on Friday October 25!!!  CLICK HERE

SWOD

2 Position Snatch (Mid-thigh, floor)x 2 sets

Snatch x2 (doubles) x 4 sets

Snatch Pull x2 x 3 sets (100%+)

WOD

10-1 Pushups

1-10 KB Swings (70/53)

20 Double Unders after each Round (60 singles)

Rx: Hand Release Pushups

RxA: Ring Pushups

September 22 2014


SWOD

Front Squat 2×6, 3×4

Hero WOD

“JT”

21-15-9

HSPU

Ring dips (do bar dips if rings are unavailable)

Push-ups

-For time-

(20 min cap)

In Honor of Navy Petty Officer 1st Class, Jeff Taylor. Taylor was one of 16 troops killed when a MH-47 Chinook Helicopter was shot down in Afghanistan on June 28, 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Compare to:

http://www.crossfit858.com/2013/10/october-8-2013/