W.O.D. – Workout of the Day

Announcements:

• Bring a Friend Day is this WEDNESDAY at all gyms!  Earn discounts and even free memberships!  CLICK HERE

SWOD Week 8 (18 min)

Push Press 6×2 (Beat last week)

Partner WOD*

AMRAP 16 min

200m run

10 …

Announcements:

• Bring a Friend Day is this WEDNESDAY at all gyms!  Earn discounts and even free memberships!  CLICK HERE

SWOD Week 5 (15 min)

Back Squat 4 sets x 5 reps @ 70%*

*warm up to 70% and perform …

Skill:  Double Unders and Progressions

WOD:

Buy In: 1 Mile Run

3 Rounds of:

200m DB Farmer’s Carry (30/20 in each hand)

30 Situps with One DB overhead (30/20)

SWOD: Week 7 Deadlift* (18 min)

*If you don’t have a 1RM, find one, unless you are new (3×5 @moderate instead)

Wendler Program Notes:

• Determine your “base number”.  Base number= 90% of (your 1RM + 10lbs).
• “+” denotes do

Announcements:

• WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

Skill (15 min):  Handstand Holds, Walks, and Progressions

WOD

3-6-9-12-9-6-3

HSPU

Front Rack Lunges (115/85)

Hang Power Snatches (115/85)

Announcements:

• WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

SWOD: Oly Work (20 min)

Tall Cleans 4 Sets of 3 (Yes, you are squatting)

1 Clean Pull + 2 Power …

Announcements:

• WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

SWOD Week 7 (18 min)

Push Press 6×2 (Try to hit current 1RM for a double)

WOD

80 Thrusters for time …

Announcements:

• WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

SWOD Week 4 (18 min)

Back Squat 3 sets x 5 reps @ 85%*

*warm up to 85% and perform all …

Announcements:

• WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

WOD

EMOM 8min

1 Power Clean and Jerk

6 Bar Facing Burpees

Score= Weight of Clean and Jerk, but must complete …

Announcements:

• WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

SWOD: Week 6 Deadlift* (18 min)

*If you don’t have a 1RM, find one, unless you are new (3×5 @moderate instead)…