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Workout of the Day

  3,2,1 Go!

Monthly Archives: November 2013

11.17.2013 CrossFit WOD + 2/3 TC2

SWOD: RDL & Pendlay Row Bar, 94, 114 WOD:  Grace For time,  30 Clean & Jerks (135/95) Time: 7 mins 95 lbs Total Conditioning 2 Warm Up [ Abs / Wall Sit w Med Ball Raise / Side Plank / Burpee … Continue reading

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11.26.2013 CrossFit WOD

  SWOD: Push Press 44, 94, 114 x 5 134 x 3 124 x 5 134 X 3 WOD: Nancy 5 Rounds for time: 400m Run 15 OHS (Over Head Squats) Time: 24:06 (Bar Only) NB: Ran 450m by mistake … Continue reading

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11.25.2013 CrossFit WOD + TC Express

I am so not going to be able to move my arms tomorrow … 12:00 pm SWOD Front Squat [44/64/84/104/114] x 5 124 x 3 12:30 pm TC Express 8 stations 45 secs per no rest period [ Mountain Climbers … Continue reading

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11.22.2013 TC2 + CrossFit SWOD

12:30 pm Total Conditioning 2 (1 minute stations with exercise in between each) Warm Up 3 Rounds of: TR-X Squat w Reverse Row Burpee/ High Pull Box Jump / Push Up Bozu Burpees Sled Push Pull Bench Overhead Tricep Dips … Continue reading

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11.18.2013 CrossFit WOD + 2/3 TC2

6:00 am CrossFit WOD from http://www.crossfitlakewoodranch.com/categoryworkout-of-the-day/ SWOD: Back Squat WOD: 2 Minute AMRAP 7 DB Push Press 7 DB Snatch/Arm Results: SWOD: [ 44/74/104/124/154 ] x 5 WOD: [ 1 Round + 7 DB Push Press ] @ 35lbs 6:35am Total Conditioning 2 (only … Continue reading

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11.15.2013 CrossFit WOD

6:00 am at MAX WOD: 18 Minute AMRAP – As Many Reps (or Rounds)  As Possible 20 Double Unders 20 Box Jumps 20 Push Ups 20 Ball Slams Result: 3 Rounds + 20 Double Unders/17 Box Jumps

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11.14.2013 CrossFit WOD

From http://www.crossfitlakewoodranch.com/thursday-11142013/ Where: MAX Time: 5:45 am SWOD: Deadlift WOD: For time, Run 800m Row 1000m then, 3 rounds of 15 Sumo Deadlift High Pull 7 Hang Power Snatch Results: — SGM M/46/210lbs/6’1″ As Rx’d SWOD: 95/145/165/185 x 5 + 205 x 3 … Continue reading

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11.07.2013 WOD

6:00 am CrossFit WOD at MAX “The Bear Complex” 5 Rounds Complete 7 Cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press. 7 Cycles = 1 Round. Rest as needed between Rounds. Build weight … Continue reading

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