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  • THU 5.26.16

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

     


    WOD 05.26.2016

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

    Wtd Pull-up
    3 x 3

    4 Rounds:
    8 T2B
    5 DL (315/208)
    40 Dubs

  • WED 5.25.16

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

     


    WOD 05.25.2016

    Skill:
    Tripod tuck to headstand
    Tripod straddle to headstand
    Tripod pike to headstand
    *If you can master all 3, try in a handstand

    For Time:
    500m run (1 lap)
    Handstand walk across gym (sub 3 wall walks)
    10 OHS (165/110)
    500m row
    50 burpees (over 2×45# plate/over 1×45# plate)
    5 OHS

     

  • TUE 5.24.16

    By Holley | In Workout of the Day | on May 24, 2016

     


    WOD 05.24.2016

    Jerk
    A. EMOM 7 x 2
    B. 3 x 5

    AMRAP 12
    10 KBS (70/53)
    15 Wallball sit up toss to wall (20/14)
    20 Box jumps (24/20)

  • MON 5.23.16

    By Holley | In Workout of the Day | on May 23, 2016

     


    WOD 05.23.2016

    Back Squat
    A. 20:00 to find 2-RM
    B. 3 x 5

    For time:
    21 Thrusters (95/63)
    3 Rope Climbs*
    15 Thrusters
    2 Rope Climbs
    9 Thrusters
    1 Rope Climb

    *subs:
    ground to stand, 3 knee raises, lower to ground x3
    Or
    3 chin ups, 3 high knee raises

  • SAT 5.21.16

    By Holley | In Workout of the Day | on May 21, 2016

     


    WOD 05.21.2016

    Partner WOD
    Deck of cards:
    2 people share one deck of cards, draw a card and row the number of calories on the card. Take turns drawing cards until you are through all 52. Ace = 11, face cards = 10. You have one minute to row the calories on the card you draw.

    As time permits, establish 1RM yoke carry across gym.

  • FRI 5.20.16

    By Holley | In Workout of the Day | on May 20, 2016

     


    WOD 05.20.2016

    Push Press
    A. 4 x 6 @70%
    B. 4 x 4

    AMRAP 10
    7 Power Cleans (135/93)
    7 Front Squats
    7 Burpee over bar

  • THU 5.19.16

    By Holley | In Workout of the Day | on May 19, 2016

     


    WOD 05.19.2016

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

    Front Squat
    8 – 8 – 8

    5 Rounds:
    10 Pull ups
    10 V-ups
    6 Deadlifts (275/183)

  • WED 5.18.16

    By admin | In Workout of the Day | on May 18, 2016

    WOD – 5.18.2016
    Tumbling
    (Forward roll, backward roll,
    handstand to forward roll, cartwheels)

    For time:
    75 Dubs
    50 Wall balls (20/14 – 10ft)
    25 Burpees
    50 Wall balls
    75 Dubs

  • TUE 5.17.16

    By admin | In Workout of the Day | on May 17, 2016

    WOD – 5.17.2016
    A. Hang Snatch + Snatch EMOM 7×1+1
    B. Power Snatch 4×3″

    Ground to OH Ladder:
    10 – 8 – 6 – 4 – 2
    (135 – 155 – 175 – 205 – 225)
    (93 – 103 – 113 – 123 – 133)

  • MON 5.16.16

    By Holley | In Workout of the Day | on May 16, 2016

    Happy 1st Wedding Anniversary to Mike K and Kathy!!! For those who don’t know, they met here at CrossFit Intrepid. #UNITEDBYCROSSFIT


    WOD 05.16.2016

    Back Squat
    A. Pause 4 x 3
    B. 3 x 5

    Nate-ish
    10 Rounds:
    2 Muscle Ups (sub PU + RD, each individually, not 2 & 2)
    4 Strict HSPU
    8 KB Snatches (70/53)

    *16 min cap

     

     

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