WOD Blog

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WORKOUT OF THE DAY EXTENDED WARM-UP 15 Minutes to build to a 3 Rep Moderate-Heavy Deadlift CrossFit Games Open 14.3 AMRAP X 8 10 Deadlifts 135/95 15 Box Jumps 24/20 15 Deadlifts 185/135...

WORKOUT OF THE DAY SKILL Bar Muscle-up Scaled: AMRAP X 12 10 GHD Sit-up 10 Ring Dips :30s Hollow Hold 10 Ring Rows FOR TIME 9-7-5-3 Bar Muscle-up 10-10-10-10 Calorie Bike *10 Min Cap *Scaled 12-9-6-3 Burpee Pull-up ____________________________________________________________ LITE N' TITE ROWING INTERVALS 1000M Row -Rest...

WORKOUT OF THE DAY EMOM X 10 35 Double Unders 1 Squat Clean + 2 Front Squat @75-85% of 1 RM Clean -Rest 2 Minutes- EMOM X 10 5 Hang Squat Cleans 135/95 10 Lateral...

WORKOUT OF THE DAY SKILL TGU 3 X 3 *3 Per Side STRENGTH/SKILL EMOM X 6 2 Split Jerk *75-85% AMRAP X 12 200M Run 30 Single DB Split Jerk 40 Mtn Climbers Log your scores on

WORKOUT OF THE DAY PARTNER WOD AMRAP X 35 2000M Row 60 Wall Balls 60 Power Clean 135/95 60 T2B 200 Double Unders *Switch Every 500M on Row ____________________________________________________________ LITE N' TITE EVERY 6:00 X 5 400M Run 12...

WORKOUT OF THE DAY EMOM X 6 1: 80’ Double Kb OH Walk 80’ 2: 15s Hollow Rock-15s Flutter Kicks-15s Sit-ups FOR TIME 18-15-12-9-3 Cal Bike HSPU Rkbs 70/53 Log your scores on

WORKOUT OF THE DAY STRENGTH Tempo Back Squat 5 X 3 *3 Second Tempo 10 ROUNDS FOR TIME 3 Power Snatch 95/65 6 Box Jumps *10 Min Cap L2: 75/55 L1: 55/45 ____________________________________________________________ LITE N' TITE AMRAP X 30 400M...

WORKOUT OF THE DAY 6 SETS 20S ON/40S OFF Max Calorie Row -Rest 3 Minute- 6 SETS 20S ON/40S OFF Max Calorie Bike -Rest 3 Minutes- 6 SETS 20S ON/40S OFF Max Rep SDHP 75/55 Log your scores on

WORKOUT OF THE DAY STRENGTH Bench Press 3 X 8 PARTNER WOD OFF/DEF O: AMRAP 15 Double Unders 10 DB Push-ups 10 Alt. DB Suitcase Lunges 50/35 D: 400M Run *18 Min Cap ____________________________________________________________ LITE N' TITE EMOM X...