W.O.D. – Workout of the Day


March 2 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE
  • We need feedback on Coach Art!  CLICK HERE
  • Everything you need to know about the 2015 CrossFit Open at CrossFit 858 CLICK HERE
  • Friday Night Lights are Fridays at 6pm:  CrossFit 858 members only please.  Non Open registered members are allowed, no one week pass holders.  Thank you.

SWOD (20 min)

Back Squat: 1×8@70%, 1×6@75%, 1×4@80%

Front Squat: 3×5@ 70%

WOD

AMRAP 8 min

5 Situps

10 HR Pushups

15 Med Ball Cleans (20/14)

20 Double Unders (60 singes)

February 28 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE
  • We need feedback on Coach Art!  CLICK HERE
  • Everything you need to know about the 2015 CrossFit Open at CrossFit 858 CLICK HERE

SKILL:  15 mins of Ring Muscle Up Practice

WOD

AMRAP 6 min

5 Ring Muscle Ups (10 CTB)

20 Unbroken Double Unders (60 singles)

rest 2 min

AMRAP 6 min

5 Ring Muscle Ups (10 CTB)

10 Push Press (135/95)

20 Unbroken Double Unders (60 singles)

 

 

February 27 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE
  • We need feedback on Coach Art!  CLICK HERE
  • Everything you need to know about the 2015 CrossFit Open at CrossFit 858 CLICK HERE

*IF YOU ARE REGISTERED FOR THE CROSSFIT OPEN, YOU MUST BE VALIDATED TO SUBMIT YOUR SCORE!!!

Go to: http://games.crossfit.com/workouts/the-open for all rules and movement standards for each workout and WATCH THE DEMO VIDEOS!!  Also, scaled division information is located on that site as well.

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

 

February 26 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE
  • We need feedback on Coach Art!  CLICK HERE
  • Everything you need to know about the 2015 CrossFit Open at CrossFit 858CLICK HERE

 

WOD

200m run

10 Back Squats (135/95)

200m run

5 Front Squats (135/95)

3 rounds then immediately

10 Burpees

10 Ball Slams (30/20

3 rounds

All for time

February 25 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE
  • We need feedback on Coach Art!  CLICK HERE
  • Everything you need to know about the 2015 CrossFit Open at CrossFit 858CLICK HERE

 

SWOD

Split Jerk: 25 mins to find your 1RM

Recommended warm up:

  • 3 @50%
  • 3 @66%
  • 2 @80%
  • 1 @85%
  • 1@90%
  • 1@100%
  • 1@103% and continue up by 3-5%

WOD

20 Situps

10 Squat Snatches (135/95)

10 Toes to Bar

20 Double Unders (60 singles)

3 rounds for time

February 23 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE
  • We need feedback on Coach Art!  CLICK HERE
  • Everything you need to know about the 2015 CrossFit Open at CrossFit 858 CLICK HERE

SWOD

Back Squats De-Load

5×5 @65%

WOD

AMRAP 12 min

8 Games Standard Box Jumps (24/20)

10 Deadlifts (185/135)

12 HR Pushups

February 21 2015


Announcements:

  • FREE One on one coaching and programming is being offered
  • Remember to reserve your classes ahead of time to ensure we have proper staffing!
  • FREE Clinic for CrossFit 858 Veterans and Survey!
  • CLICK HERE FOR INFO ON ALL OF THE ABOVE!

Skill: Handstands and Walks

WOD

3 Power Cleans

5 Front Squats

7 Toes to Bar

9 HR Pushups

4 rounds for time

Rx: 155/115

RxA: 185/135

February 20 2015


Announcements:

  • FREE One on one coaching and programming is being offered
  • Remember to reserve your classes ahead of time to ensure we have proper staffing!
  • FREE Clinic for CrossFit 858 Veterans and Survey!
  • CLICK HERE FOR INFO ON ALL OF THE ABOVE!

SWOD

Overhead squat: 20 mins to find your 1RM

Recommended Warm Up:

8 @ 30-50%

5 @ 60%

3 @ 70%

1 @ 80%

1 @ 90%

1 @ 100%

1 @ 105%

OPEN WOD 12.4

AMRAP 12 min

150 Wall balls (20/14 to 10’/9’)

90 Double-unders

30 Muscle-ups

February 19 2015


Announcements:

  • FREE One on one coaching and programming is being offered
  • Remember to reserve your classes ahead of time to ensure we have proper staffing!
  • FREE Clinic for CrossFit 858 Veterans and Survey!
  • CLICK HERE FOR INFO ON ALL OF THE ABOVE!

WOD

Buy In: 800m run

4 rounds of:

10 Deadlifts (225/155)

10 Ring Dips

Cash Out: 800m run