W.O.D. – Workout of the Day

CrossFit Opens WOD 12.5

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound …

SWOD: Front squat and Jerk: 2|2/2|2/2|2/2|2/2|2

HERO WOD: 

From CrossFit.com: “Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to …

WOD: 

15 Push press (115#/85#)

10 Pull ups

200 m run

-5 Rounds for time-

Rest 1 minute between rounds. Include the rest periods in your score.

SWOD: Deadlift 4/4/3/3/3 (You do not have to do your sets unbroken, but you should be moving quickly through each set. Start at about 75-80% of your 1RM)

WOD: 

OTMEM for 5 min:

7 Squat cleans (95#/65#)

10 sit ups…

WOD: 

Run at 100% effort for the following timeline:

3 min on/2 min off/4 min on/3 min off/5 min on/Done!

Rest 5 min

“Tabata”

Burpees!

20 seconds of max effort,10 seconds of recovery, for 4 minutes. Your score will be …

SWOD: Overhead squats 4/4/3/3/2/2 (Start at about 70-75% of your 1RM and gradually increase the load) Then,

A1) Ring rows, max reps in 15 seconds x 4 sets

A2) Push ups, max reps in 30 seconds x 4 sets

Reminder/Announcements:

• Schedule change for the Opens: We will be running the Opens WOD every class on Saturdays.  CrossFit 858 Team members, we will be going at 12pm.  If you wish to have your workout validated any other time,

Reminder/Announcements:

• Schedule change for the Opens: We will be running the Opens WOD every class on Saturdays.  CrossFit 858 Team members, we will be going at 12pm.  If you wish to have your workout validated any other time, please

Reminder/Announcements:

• Schedule change for the Opens: We will be running the Opens WOD every class on Saturdays.  CrossFit 858 Team members, we will be going at 12pm.  If you wish to have your workout validated any other time, please

Reminder:

• Schedule change for the Opens: We will be running the Opens WOD every class on Saturdays.  CrossFit 858 Team members, we will be going at 12pm.  If you wish to have your workout validated any other time, please