Workout of the Day


Never Look Back

Crossfit214_Ross_DogLove_small

WODS for Sat Nov 22,  2014 [This Week's Training]

  • Advanced WOD

    A. Turkish Get Up Tech work – 3×3 per arm moderate
    B. 3 sets each for time and weight:
    8-12 TnG Clean and Jerk
    200m Sprint
    15 Burpees
    Rest 5-6min

    RSVP

  • Foundations WOD

    AMRAP in 20 mins with only one partner working at a time:
    200m Row
    10 Burpees

    RSVP

  • Power Athlete WOD

    A. Every 90s, for 6 sets:
    3 Back squats at 80-85%
    B1. 4 sets x 8-10 Reps / arm KB seesaw press, rest 1 min
    B2. 4 sets x 8-10 Reps / arm DB Bent Over Row @ 2112, rest 1 min
    C. 3 sets 8-10 GHD Hip Ext. @ 3113 Tempo

    RSVP

  • Olympic Lifting WOD

    A. Three Position Snatch (pockets, knee, floor) – build to a max in 15min
    B1. Sotts Press (snatch grip) 5×5 light to moderate
    B2. Snatch Liftoffs 5×5 @ 3131

    RSVP