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  • THU 5.5.16

    By Holley | In Workout of the Day | on May 5, 2016

     


    WOD 05.05.2016

    Deadlift
    A. EMOM 10 x 2
    B. 3 x 5

    Front Squat
    8 – 8 – 8

    AMRAP 6
    10 DB Snatch
    10 DB Squats
    50m KB Farmer Carry

  • WED 5.4.16

    By Holley | In Workout of the Day | on May 4, 2016

     


    WOD 05.04.2016

    For time:
    100 Bench press (50% of 1RM)
    Every time you rest (including resting bar on chest) run 400m

    Spend time on mobility post WOD

     

  • TUE 5.3.16

    By Al | In Workout of the Day | on May 3, 2016

    WOD – 5.3.2016
    A. Snatch + OHS 4×2
    B. Power Snatch 4×3

    5 Rounds
    7 Thrusters (125/83)
    8 V-ups
    9 C2B PU/PU

  • MON 5.2.16

    By Al | In Workout of the Day | on May 2, 2016

    WOD – 5.2.2016
    Back Squat
    A. 4×4@85%
    B. 3×5

    21-15-9
    Power Snatch (95/63)
    Bar Facing Burpees

  • SAT 4.30.16

    By Jake | In Workout of the Day | on April 30, 2016

    WOD 04.30.2016

    Partner WOD
    400m weighted run (alt carrying weight)
    60 HPSn (110/73) – active rest: hold bar
    240m weighted run (alt carrying weight)
    60 Wtd Pistols (44/26) – active rest: plank
    170m weighted run (alt carrying weight)
    30 Sync Burpees
    240m weighted run (alt carrying weight)
    60 PU/C2B PU – active rest: hang from bar
    400m weighted run (alt carrying weight)

  • FRI 4.29.16

    By Holley | In Workout of the Day | on April 29, 2016

     


    WOD 04.29.2016

    A. Clean + Jerk 5 x 1 @90%
    B. Power Clean + Power Jerk 4 x 2

    3 Rounds, 1 min stations:
    Under over w/band
    Ball slams
    Step up and over with DB or sandbag
    Rope Climbs
    Rest

  • THU 4.28.16

    By Holley | In Workout of the Day | on April 28, 2016

     


    WOD 04.28.2016

    Bench Press
    A. EMOM 8 x 2
    B. 3 x 5

    Weighted Pull-up
    3 x 3

    21-15-9
    Cal Row
    Wall balls (20/14)

  • WED 4.27.15

    By Alia | In CrossFit, El Segundo, Workout of the Day | on April 27, 2016

    WOD 04.27.2016
    Turkish get up 3 x 2

    Bear Complex*
    5x through Bear complex without dropping bar**
    Complete 5x, going up in weight each time

    *Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    **immediate 5 burpee penalty if you drop the bar

  • TUE 4.26.16

    By Holley | In Workout of the Day | on April 26, 2016

     


    WOD 04.26.2016

    A. Snatch Lift-off + Snatch 4 x 2
    B. Power Snatch 4 x 3

     

    AMRAP 9
    6 OH Lunges* (95/63)
    12 V-ups
    14 Box jumps (24/20)

    *walking if space allows

  • MON 4.25.16

    By Holley | In Workout of the Day | on April 25, 2016

     


    WOD 04.25.2016

    Back Squat
    A. 4 x 4 @80%
    B. 3 x 5

    5 Rounds:
    7 Clean and Jerks (135/93)
    7 Muscle Ups (sub pu + rd)

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