Workout Of The Day

Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Previous WODs

Friday, December 16th WOD

Workout for Fri., 12/16:

Warm Up!

WOD – 

For time

50 cal row

50 thrusters

50 burpees over bar

50 kb swings

50 abmat sit ups

50 cal row

Thursday, December 15th WOD

Beginner CrossFit Course starts January 9th!

We’ve added a morning track option at 7am! 

To learn more, click here.  Space is limited.

Workout for Thu., 12/15:

Warm Up!

Strength –

Find 3 rep max push press in 15 mins

WOD –

4- 3 min AMRAP resting 1 min between sets

10 plate g20h

10 plate lunges

10 pull ups

Wednesday, December 14th WOD

Workout for Wed.,12/14:

Warm Up!

Oly –

E2MOM for 16 min

55% – 2 clean high pull+ 2 clean

60% 2 clean high pulls + 1 clean

65% 2 clean high pulls + 1 clean

70% 1 clean high pull + 1 clean

75% 1 clean high pull +1 clean

80% 1 clean

85% 1 clean

90% 1 clean

WOD –

3 rounds NFT

1 Rig down and back hs walk/ 5 wall walks

3 skin the cat

5 mu kips/10 pit pulls

Tuesday, December 13th WOD

Workout for Tue., 12/13:

Warm Up!

Strength –

Deadlift

3×10

WOD –

SALLY UP!

Back Squat

(Every missed rep is 5 burpees over bar at the end)

Monday, December 12th WOD

Workout for Mon., 12/12:

Warm Up!

WOD –

0:00-10:00 mins.

10 min AMRAP

10 Squat Cleans

10 Burpees Over Bar

13:00-23:00 mins.

10 min AMRAP

5 Power Snatch

10 Box Jumps

Friday, December 9th WOD

richa

Workout for Fri., 12/9:

Warm Up!

WOD –

“Richie”

4RFT

Rest 2 min between rounds

9 DL

3 Ring MU

6 PC

Stone Carry 100ft

Thursday, December 8th WOD

img_5740

Workout for Thu., 12/8:

Warm Up!

Strength –

EMOM

Deadlift

5×3

WOD –

Teams of 2

22min AMRAP

10-20-30-40-50 +

High Hang PC

Wall Ball

Burpee

Wednesday, December 7th WOD

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Workout for Wed., 12/7:

Warm Up!

Oly –

EMOMx10

1 Power Snatch

1 Snatch Balance (ascending in weight)

WOD –

21-15-9-6

Box jump

KBS

Row Cal

Tuesday, December 6th WOD

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What’s your goal?

Workout for Tue., 12/6:

Warm Up!

Strength –

EMOM 6

1 shoulder press building in weight

WOD –

“Shoulder press Lynn”

5 rounds (rest 3min between rounds)

Max shoulder press at 75% of today’s one rep

Max pull ups

Monday, December 5th WOD

beckyodus

Workout for Mon., 12/5:

Warm Up!

WOD –

5 rounds (resting :30 between rounds)

50 DUs

15 Med Ball Cleans

15 Med Ball Sit Ups (with throw to wall)

50 DUs