Workout of the Day
Tuesday 21.10.19 WOD
CrossFit Base Builder
30 Minute Bike
Every 3:00 Starting at 0:00
Run 200m
9 Pull Ups
*Score Total Calories
Monday 21.10.18 WOD
Front Squat
3×2 @75%
*pause 3 seconds at the bottom
Then
2×6 @ 70%
“””Ending Credits“””
For Time
3 Rounds
15 STOH 115/75
500/400m Row
Cash Out
45 BFB
Sunday 21.10.17 WOD
6 Sets
:40 Plank
40 Lateral Line Hops
:20 Hallow Hold
20 Mountain Climbers
:10 Chest to Bar Inverted Row Hold
10 Inverted Row
100m Run
Rest 1 Minute Between Sets
Saturday 21.10.16
Open Wod 17.2
12 Minute AMRAP
2 Rounds
50ft DB Walking Lunge 50/35
16 TTB
8 DB Power Cleans 50/35
Then
2 Rounds
50ft DB Walking Lunge 50/35
16 Bar Muscle Ups
8 DB Power Cleans 50/35
Friday 21.10.15 WOD
Squat Clean
3 @72%
2 @78%
2 @84%
1 @90%
1 @90%
2 @78%
3 Rounds For Time
15 Deadlifts 225/155
12 Burpee To Plate (25lb)
9 HSPU
Thursday 21.10.14 WOD
Partner WOD
30 Minute AMRAP
20 Cal Row
20 Sit Ups
20 Box Jumps 24/20
200m Run Together
*every round add 20 reps to Row, Sit Ups, Box Jumps
Wednesday 21.10.13 WOD
Squat Snatch
3 @72%
2 @78%
2 @84%
1 @90%
1 @90%
2 @78%
5 Sets
In 1 Minute
12 Pull Ups
Remaining Time Max Wall Balls 20/14
Rest 1 Minute
Score Total Wall Balls
Tuesday 21.10.12 WOD
Thunder Rolls
5 Sets
400m Run
20/16 Cal Row
20/16 Cal Bike
Rest 2:30 Between Sets
Monday 21.10.11 WOD
Front Squat
3×2 @70%
*pause 5 seconds at the bottom
Then
2×8 @65%
10 Minute AMRAP
12 STOH 95/65
60 DU’s
Sunday 21.10.10 WOD
10-10 Pump
10 Minute AMRAP
20/16 Cal Row
20 Push Ups
Rest 5:00
10 Minute AMRAP
20/16 Cal Bike
20 Ring Row