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WORKOUT OF THE DAY​

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Friday 1JULY16

6/30/2016

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S/T
5 Sets of 3-5 Pull-Up Negatives

MetCon
"Coe"
10 RFT
10 Thrusters (95/65)
10 Ring Push-Ups
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Thursday 30JUNE16

6/29/2016

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Picture
S/T
TGUs 10/s
*Building to heavy weight
​
MetCon
16 Min AMRAP
10 Front Squats (95/65)
8 Push-Press
6 Burpees over the Bar
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Wednesday 29JUNE16

6/28/2016

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Picture
S/T
4 x 5 Cleans
*Building to a heavy set
​
MetCon
5 RFT
5 HSPU
10 Power Cleans
15 Burpees
20 KBS
25 Wall Balls
30 Sit-Ups
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Tuesday 28JUNE16

6/27/2016

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Picture
S/T
4 x 400M Run
*2-3 Min Rest Between Sets

MetCon
20 Min AMRAP
3 Wall Balls (20/14)
3 Burpees
3 Slam Balls
*Add 3 reps each round
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Monday 27JUNE16

6/26/2016

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Picture
CrossFit Total
Best of 3 Attempts at each lift
Score = 3 Weights Combined
Back Squat
Deadlift
Strict Press
*Compare with results from April 27
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Saturday 25JUNE16

6/24/2016

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Picture
Picture
Partner WOD
For Time
​400 M Run Together
100 See-Saw Back Squats
75 See-Saw Burpees
50 See-Saw Push-Ups
25 See-Saw Pull-Ups
400 M Run Together

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Friday 24JUNE16

6/23/2016

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Picture
Picture
Hero WOD
"Morrison"
50-40-30-20-10
Walls Balls (20/14)
Box Jumps (24/18)
KBS (20kg/16 kg)
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Thursday 23JUNE16

6/22/2016

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Picture
Picture
S/T
Strict Press
10-7-5-3-3+
Building to heavy 3/3RM

MetCon
15 Min AMRAP
15 OH Squats
15 Pull-Ups
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Wednesday 22JUNE16

6/21/2016

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Picture
Picture
S/T
Front Squat
10-7-5-3-3+
Building to heavy 3/3RM
*Superset with 3-5 Pull-Up Negatives

MetCon
16 Min EMOM
Odd: 10 DB Thrusters, max burpees in remaining time
Even: 10 KBS, max jump rope in remaining tim
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Tuesday 21JUNE16

6/20/2016

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Picture
Picture
S/T
12 Min EMOM
Odd: 4-6 Ring Dips
Even: 4-6 Ring Rows (hard foot position)

MetCon
21-18-15-12-9-6
Wall Balls
Box Jumps
*Cash-Out: 800 M Run
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  • ABOUT+
    • COACHES
    • OUR PHILOSOPHY
    • Contact Us
  • WOD
  • RESOURCES
    • FORUM
  • GETTING STARTED
  • Class Schedule
  • MEMBERSHIP
  • OLYMPIC ATHLETIC CLUB