WOD Blog

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WORKOUT OF THE DAY WENDLER BACK SQUAT Week 1 % Based on 90% of 1RM 65% x 5 75% x 5 85% x MR Or Find 1 RM back squat Skip WOD if necessary! 3 MIN...

WORKOUT OF THE DAY CROSSFIT TOTAL!!!!!! FIND A 1 REP MAX: -Back Squat -Strict press -Deadlift ____________________________________________________________ LITE N' TITE "BARBARA" 5 ROUNDS FOR TIME 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 Minutes Rest- CURRENT WEEK...

WORKOUT OF THE DAY CLEAN COMPLEX Every 1:30 X 5 Sets 2 Hang Power Clean + 2 Hang Squat Clean *Build to mod/heavy load 3 ROUNDS FOR TIME 15 Hang Squat Clean...

WORKOUT OF THE DAY 12 MINUTE WINDOW Find a mod/heavy complex of: 1 Push Press + 2 Push Jerk + 1 Split Jerk *From the floor AMRAP X 7 4 Renegade rows (2...

VETERANS DAY PARTNER WOD “31 HEROES” AMRAP X 31 8 Thrusters 155/105 6 rope climbs 11 Box jumps 30/24 P1 works as P2 runs 400m carrying 45/25# plate, then switch. Both P1 and P2...

CROSSFIT/LITE N' TITE FOR TIME 100 KBS 53/35 *1 Suicide run every time you rest 10 MIN CAP -Rest 5 Minutes- FOR TIME 100 Push-ups 10 MIN CAP Log your scores on