Category Archives: Daily WOD

Christine 3 RFT Row 400 m 12 BW Deadlifts 21 Box Jumps And 3 RFT Max Strict Pull-ups Max Bench Press @ 60% 1RM

Today’s WOD: 20 OH Squats 115/75 20 Front Squats 115/75 20 Back Squats 115/75 Complete all the reps but every time the bar is put down perform 10 Shoulder to OH with the same bar and start the workout with 10 Shoulder to OH.

Benchmark Randy  75 Power Snatch 75/55 Rest 3 Minutes 6 RFT: 6 Strict Press 9 Push Jerks 12 Bent over Rows 95/65 Rest 3 Minutes 20 Rep Back Squat – Described as “fun” – Find your 20RM Back Squat

6 RFT- 100 Meter Sprint 8 Pull-ups 10 Bench Press 115/85 12 SDLHP 115/85 24 Box Step-Ups (with or w/o weight) 100 Meter Sprint Rest 2 Mins.

Pheezy 3 RFT- 5 Front Squats 165/115 18 Pull-ups 5 Deadlifts 225/155 18 Toes to Bar 5 Push Jerks 165/115 19 Hand Release Pushups

Sweaty 7 7x7x7 Box Jumps Ball Slams Burpees Back Squats Pull Ups Thrusters Deadlifts Choose yo own weight.

Tomorrow’s WOD: 4 RFT 40 Sit-ups 30 OH Walking Lunges 35/25 Plates 20 Wall Balls 20/14 10 Bench Press 185/125