Workout of the Day

September
29
2011

WOD 9/30/11

Posted by Shane, 5:58 pm

AMRAP in 12 min:
15 sdhp #75/55
30 double unders
Rest 2 min then:
AMRAP in 10 min:
10 pistols
20 push press #75/55

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September
28
2011

WOD 9/29/11

Posted by Shane, 7:59 pm


4 rft:
15 floor wipers #55/95
15 barbell roll outs #55/95
25 jackknives
25 ghd sit ups
50 russian twist #25/35
50 bicycle crunches

Perform in any order

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September
27
2011

WOD 9/28/11

Posted by Shane, 6:45 pm

AMRAP in 1min 30sec, 3 rds:

row (calories)
burpees
kb swing #53/35
bench press #95/55
box jumps #24/20

rest 1min after each round

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September
26
2011

WOD 9/27/11

Posted by Shane, 6:24 pm


15 squat clean and press #135/95
20 toes to bars
800m run
15 squat clean and press #135/95
20 toes to bars
650m run
15 squat clean and press #135/95
20 toes to bars
400m run

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September
25
2011

WOD 9/26/11

Posted by Shane, 7:19 pm


AMRAP in 20 min:
5 chest to bar pull ups (10 regular)
7 wall ball #20/14
10 gs push ups

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September
22
2011

WOD 9/23/11

Posted by Shane, 6:38 pm


400m run buy in:
then
20 ghd sit ups
10 tgu left arm #26/35
10 tgu right arm
20 ghd sit ups
15 left arm kb ohs
15 right arm kb ohs
20 ghd sit ups
20 left arm kb swings
20 right arm kb swings
20 ghd sit ups
25 left arm kb ground to overhead
25 right arm kb ground to overhead
20 ghd sit ups
then
400m run cash out

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September
21
2011

WOD 9/22/11

Posted by Shane, 8:01 pm


7 RFT:
6 box jumps #30/24
9 burpees
12 wall balls #20/14

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September
20
2011

WOD 9/21/11

Posted by Shane, 6:38 pm


AMRAP in 20 min:
10 shoulder press #95/55
15 sit ups (non anchored)
20 ball slams #20/14

Guest day this Saturday at 10am! Share the best fitness program in America with a friend!
*FYI, CrossFit games finals on ESPN2 from 7 – 9 pm Wed night!

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September
19
2011

WOD 9/20/11

Posted by Shane, 7:37 pm


Deadlift
10-8-6-4-2
then
AMRAP in 18 min:
10 deadlifts #225/135
10 k2e
250m run (counts as 15 reps)

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September
18
2011

WOD 9/19/11

Posted by Shane, 6:52 pm


100 squat jumps
90 double unders (400 singles)
80 gs push ups
70 lunges
60 pull ups
50 snatches #75/45
40 ring dips
30 kb swings #70/53
20 cal row
10 hspu

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