W.O.D. – Workout of the Day

Announcements

• CrossFit 858 now carries PurePharma O3 Fish Oil!!  CLICK HERE to read more

SWOD

Bench Press: 1×8, 2×6, 2×4 1×2

(Go heavier than last week)

WOD

10-1 Pistol Squats

10 Hand Release Push ups after even rounds of …

SWOD

Clean+Jerk: 2 Sets of 1 Hang Clean, 1 Clean and Jerk, 2 Sets of 2 Cleans and 1 Jerk, 3 sets of Clean and Jerk

WOD (LCI prep)

5 Deadlifts

200m run

10 KB Swings

200m run

6 …

SWOD

Week 5 Back Squats: 1 set of 20 reps*

*Weight is your 5lbs MORE than your last 20 rep session

**If you failed between reps 15-19, use same weight as last session

***If you failed with less than 15 …

WOD

Triple 1’s (inspired by 2014 Games)

1000m Row

100 Double Unders (300 singles)

1 Mile Run

SWOD

Week 4 Back Squats: 1 set of 20 reps*

*Weight is your 5lbs MORE than your last 20 rep session

**If you failed between reps 15-19, use same weight as last session

***If you failed with less than 15 …

WOD

EMOM 12 min

4 Squat Snatches

6 KB Swings

Rx: 115/85 and 53/35

RxA: 135/95 and 70/53

rest 2 min

100 Burpees for time

SWOD

Bench Press: 1×8, 2×6, 2×4 1×2

WOD

6 Ring Muscle Ups (10 CTB)

8 Cluster Ball Slams (30/20)

10 HSPU

200m run

5 rounds for time

Announcements

• Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!

SWOD

Clean+Jerk: 3 Sets of 2 Cleans and 1 Jerk, …

Announcements

• Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!

SWOD

Week 4 Back Squats: 1 set of 20 reps*…

Announcements

• Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!
• SUMMER SPECIAL 2014!! $99/month for 3 months!! CLICK HERE END