W.O.D. – Workout of the Day


May 29 2015


Announcements:

  • CrossFit 858 Golden Hour (Ages 50+) starts Tuesday! CLICK HERE

SWOD (15 min)-Last deload week before testing

Back Squat: 1×5@60,70, 75, 75%

Front Squat: 1×5@60, 70, 75%

WOD

40 Front Squats (45/35)

10 Lateral Burpees over bar

30 Front Squats (95/65)

20 Lateral Burpees over bar

20 Front Squats (135/95)

30 Lateral Burpees over bar

10 Front Squats (155/115)

40 Lateral Burpees over bar

*Athletes will change their weights

May 26 2015


SWOD

Snatch 6×2 (Heavier than last week)

WOD

Benchmark WOD

“Annie”

50 Double unders (150 singles)

50 Sit-ups

40 Double unders (120 singles)

40 Sit-ups

30 Double unders (90 singles)

30 Sit-ups

20 Double unders (60 singles)

20 Sit-ups

10 Double unders (30 singles)

10 Sit-up

-For time-

(20 min cap)

May 22 2015


Announcements

SWOD (15 min)

Back Squat: 1×5@60,70, 75, 75%

Front Squat: 1×5@60, 70, 75%

WOD

10 Pullups

10 Diamond Pushups

8 STO

4 Hang Squat Snatches

20 Unbroken Double Unders (40 singles)

-4 Rounds for time-

Rx: 115/85

RxA: Sub 5 Ring Muscle up/Dip Complexes for pullups and pushups

(Ring Muscle up/dip complex: 1 MU + 2 additional ring dips)

Barbell: 155/115