WOD Blog2019-09-11T18:20:45-04:00

WOD BLOG

Daily workouts, news and information

1401, 2020

Tuesday, January 14th, 2020

Strength

8min EMOM
1. 8 Bench Press (+lbs)
2. 4-6 Plyo Push-ups/Clapping Push-ups

Conditioning

5 Rounds
12 30ft Touch & Go Sprints
24 Sit-ups
12 KB Box Step-ups (24/16)
24 KB Swings (24/16)

1301, 2020

Monday, January 13th, 2020

CrossFit Program

Strength

4 Sets
Max(-1) Strict Wide Grip Pull-ups
12 Plyo Inverted Rows
*Rest 2min Between Sets*

Conditioning

14min EMOM
1. 35 Double Unders + 10 Wall Balls (30/20)
2. 35 Double Unders + 10 Knees to Elbow

MOVE Program

25MINS E5M
20x wallballs (20/14)(14/10)
20/15 calorie row
20x KB Swings (50/35)(35/20)
20/20x mountain climbers

FINISHER: TABATA Situps

1301, 2020

Monday, January 13th, 2020

MOVE 

25 Min E5M
20x wallballs (20/14)(14/10)
20/15 calorie row
20x KB Swings (50/35)(35/20)
20/20x mountain climbers

Finisher: TABATA Situps

1201, 2020

Sunday, January 12th, 2020

Conditioning

In teams of 2:

60-50-40-30-20
KB Sumo Deadlift High Pulls (32/24)
KB Goblet Squats (32/24)
Box Jumps (24/20)

1101, 2020

Saturday, January 11th, 2020

Conditioning

In teams of 2:

10 Rounds
2min AMRAP
2 Rounds
6 Push-ups [hands on KB’s]
9 Double KB Swings (24/16)
12 Double KB Deadlifts (24/16)
Then;
Max Burpees
*Rest 2min while partner works*

1001, 2020

Friday, January 10th, 2020

Strength

3 Sets
5 Tempo Front Squats (+lbs) [32×1]
3 Seated Box Jumps [AHAP]
*Rest 3min Between Sets*

Conditioning

3 Rounds
20 Sit-ups
20 Double DB Box Step-overs (35/20) (24/20)
20 Sit-ups
20 Double DB Thrusters (35/20)

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