Back Squat 5-5-5-5-Max Shoulder Press 5-5-5-5-Max WOD: 5 minute AMRAP 6 OHS 95/63 12 Box jumps 24/20 *Extra credit accessory lifts: Written on the whiteboard ***9:30am*** Every 90 seconds x 8 Odd – 8 Back Squats Even – 5 Shoulder Press WOD: 8 Minute AMRAP 5 OHS (Use PVC if BB is too heavy) […]
WOD
Workout Of The Day 27 February 2015
CrossFit Open Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. / F 75 lb.) *Scaled: 15 hanging knee raises 10 deadlifts (85 / 55 lb.) 5 snatches* (85 / 55 lb.) *ground-to-overhead allowed Workout 15.1a 1-rep-max clean and jerk 6-minute time cap *Workouts will be completed back to back in 15 minutes.
by crossfitflood on February 26, 2015 in WOD
Workout Of The Day 26 February 2015
EMOTM x 10 Power Clean and Jerk *You can increase weight or stay the same weight. WOD: 3 Rounds 400m Run 5 Power Snatch 95/63 10 Push ups 15 Sit ups
by crossfitflood on February 25, 2015 in WOD
Workout Of The Day 25 February 2015
HAPPY BIRTHDAY GREG!!! Back Squat 5-5-5-5-Max @ 75-80% (Rest approx. :1 between sets) Bench Press 5-5-5-5-Max @ 75-80% (Rest approx. :1 between sets) WOD: 15-12-9 Front Squat 135/93 Ring Dip Extra credit accessory lifts: Written on the whiteboard
by crossfitflood on February 24, 2015 in WOD
Workout Of The Day 24 February 2015
EMOTM x 10 1 Snatch *You can increase weight or stay the same weight. WOD: 60 Double unders, then 21-15-9 Box Jump 24/20 Pull up Then, 60 Double unders Extra credit accessory lifts: Written on the whiteboard
by crossfitflood on February 23, 2015 in WOD
