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WOD

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Workout of the Day Sunday, September 13, 2020

Today is the unofficial start of our new training cycle that for the first week will include daily assessments. Today’s workout and assessment is the MyZone Fitness Test. The goal of the MZ-Fitness Test is to offer a convenient and accurate measure of your heart rate recovery—how much your heart rate drops in the 60…

September 13, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Saturday, September 12th, 2020

General Warmup and Mobility For Time: 1 Mile Run 50 Box Jumps 24″/20″ 50 Deadlifts 185/135 800 Meter Run 35 Box Jumps 24″/20″ 35 Deadlifts 185/135 400 Meter Run 20 Box Jumps 24″/20″ 20 Deadlifts 185/135 The first thing you will notice is the very high volume of deadlifts. Scale wisely in both matters of…

September 11, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Friday, September 11th, 2020

General Warmup, Mobility, and Bar Technique

“Never Forget”
For Time:
Buy-In: 2001 Meter Row*

Directly Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups

*Waterfall rowers or go to a 2001 meter run in the Air Runner

AFTER PARTY

Bench Press 3 x 8

September 10, 2020WODBy CrossFit Admin

Workout of the Day Thursday, September 10th, 2020

General Warmup and Mobility Then 3 Rounds For Time [30 Minute Cap]: 1,600 Meter Assault Bike 80 Double Unders 400 Meter Run 20 Russian Kettlebell Swings 32/24 10 Kettlebell Box Step Overs 24/20 If bikes are full go to 800m run Russian swings are heavy but should be done unbroken for all 20 reps. In…

September 9, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Wednesday, September 9th, 2020

General Warmup and Barbell Technique Practice Round 4 Burpees 4 Power Cleans 4 Thrusters 4 Push Press 4 Hang Power Snatches 4 Overhead Squats 4 Front Squats Then For Time: 20 Power Cleans (95/65) 20 Thrusters (95/65) 20 Push Press (95/65) 20 Hang Power Snatches (95/65) 20 Overhead Squats (95/65) 20 Front Squats (95/65) On…

September 8, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Tuesday, September 8th, 2020

General Warmup and Mobility Then On the 4:00 x 8 Rounds: 20/15 Calorie Row 200 Meter Run If rowers are full start with the run. Run can be done on the pavement or on the Air Runners. AFTER PARTY Midline A 3 Giant Sets: 50 Meter Double Dumbbell Farmers Carry 25 Meter Single Arm Overhead…

September 7, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Monday, September 7th, 2020

General Warmup and Core Stabilization Practice Round With Workout Weights: 10 Wallballs 8 Calorie Assault Bike 6 Deadlifts 4 Double Dumbbell Push Presses 2 Dumbbell Renegade Rows Use the practice round to help to determine workout weights. Then AMRAP 18: 50 Wallballs 20/14 40/30 Calorie Assault Bike 30 Deadlifts 225/155 20 Double Dumbbell Push Presses…

September 6, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Monday, September 7th, 2020

General Warmup and Core Stabilization Practice Round With Workout Weights: 10 Wallballs 8 Calorie Assault Bike 6 Deadlifts 4 Double Dumbbell Push Presses 2 Dumbbell Renegade Rows Use the practice round to help to determine workout weights. Then AMRAP 18: 50 Wallballs 20/14 40/30 Calorie Assault Bike 30 Deadlifts 225/155 20 Double Dumbbell Push Presses…

September 6, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Saturday, September 5th, 2020

 

General Warmup and Mobility

For Time:
800 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
400 Meter Run
20 Pullups
400 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
800 Meter Run

After Party

Carbs and Nap

September 4, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Friday, September 4th, 2020

Strength

Back Squat 3 x 8

Then

AMRAP 15:
200m Run
20 Wallballs 20/14
20 Kettlebell Snatches 24/16
20 Burpee Box Jumps 24/20

After Party

As many reps as possible in 5 minutes of the following

Wall Walks

Swing Versus Snatch

September 3, 2020Leave a commentWODBy CrossFit Admin
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