Daily WODs

It’s Open Season!

  Welcome to 2013 Reebok CrossFit Open The Open is upon us! It’s the culmination of all the hard work, all the sweat, all the pain you went through over the course of the last year. [...]

130304

  Strength Max effort deadlift, 8×3 reps Then, take 80% and do as many reps as possible in 1 set Banded good mornings, 50 reps Reverse hyper, 3x 12 reps @ 50% of 1RM back squat [...]

130301

  Strength BB Gymnastics 1) 10 Minutes to Work Up to a Heavy Snatch (strict 10 minutes). 2) 10 Minutes to Work Up to a Heavy Clean & Jerk (strict 10 minutes). Strength 15 Minutes to [...]

130227

  Rest Day  RG3 at 2012 NFL Scouting Combine – Broad Jump Today’s episode is about shifting our thinking away from a reactive model of movement dysfunction to a little more sustainable way of thinking. Athletes [...]

130226

  Strength Max Effort 2 Board Bench Press, 5×3 reps Then, Max Reps @ 80% of 3RM 2board Barbell Rollbacks, 3×12 AHAP Weighted GHD Situps, 30 reps w/ 25# Vest Bicep/Hammer Curls, 2×20 AHAP WOD 20 [...]

130222

Strength BB Gymnastics 1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds 2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. [...]

130221

  Strength 1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80% 2) Clean & Jerk: [...]

130218

  Strength Max Effort Sumo Deadlift, 6×3 reps Then, take 80% of 3RM and perform as many reps as possible 1x For time: 1000m row Rest 4:00 Tabata Dumbbell Front Squat, 45# DB’s Reverse Hypers, 3×8 [...]

130214

  Strength 1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80% 2) [...]

130212

  Strength Safety Squat Bar Back Squat, 6×2 reps Then, complete as many reps as possible with 80% of 2RM SSB back squat Three Rounds For Time: 10 Double Kettlebell Swings, 24kg each 30 Double Unders [...]