Workout of the Day

Improve your overall fitness & quality of life with our daily programming

Monday 150817


Oly:

10 min EMOM

1 High hang squat Clean & Jerk @ 75-80% 1RM C&J

Met Con:

10-1

Snatch,  115/80 lbs.

Box jump overs,  24/20"

2015-08-16 15.33.09

Sunday 150816


Rest Day

Saturday 150815


Met Con:

For Time

800m Run

12-15-18-15-12

Burpees

Pullups

OH Squats 115/75#

800m Run

Friday 150814


Strength:

10 Snatch Grip Deadlift @125% 1RM Snatch

10 Squat Snatch @85-90% 1RM

Met Con:

21-15-9

T2B

Clean & Jerk 95/65#

2015-08-12 10.56.08

Thursday 150813


Oly Skill:

Push Press

3x3

Push Jerk

3x3

Split Jerk

5x1

Met Con:

15 min AMRAP

2 Rope Climbs

15 Wall Balls 20/14#

35' Handstand Walk

2015-08-12 10.43.25
Box jumps at Harborside Crossfit

Wednesday 150812


Strength:

10 Rounds

1 Hang Power Clean +

1 Front Squat w/ pause

Met Con:

4 Rounds

15 Box Jumps 24/20"

15 Thrusters 75/55#

2015-08-11 15.11.35
Back squats at Harborside Crossfit

Tuesday 150811


Skill:

10 minutes to find

Max unbroken C2B Pullups 

Met Con:

4 Rounds

3 Muscle Ups

6 HSPUS

250m Row 

* every 3 minutes

Clusters in WOD

Monday 150810


Strength:

Back squat

10-8-6-4-2, ascending

Met Con:

8 RFT-

30 DUS

200m Run

4 C&J, 135/75 lbs. adding 10 lbs. each round


Deadlifts for WOD at Harborside Crossfit

Sunday 150809


Rest Day

Burpees

Saturday 150808


Strength:

EMOM to failure-

Cluster

-Barbells will start at either 35,75, or 135 lbs and add 10 lbs each minute (the 35 lb bar will add 5 lbs each minute), with three athletes working on a bar.

Met Con:

AMRAP x 22

6 Snatch, 135/95 lbs.

11 Deadlift, 135/95 lbs.

22 Wall balls, 20/14 lbs.

-One athlete completes as many rounds of the triplet as possible, while the second athlete runs 400m.  Once 400m is completed, the athletes switch roles, picking up on the triplet where the first athlete left off.

2015-08-07 01.25.17
Back squatting at Harborside Crossfit

Friday 150807


Oly:

10 Rounds-

1 Clean Jump Shrug

1 High Hang Squat Clean

Met Con:

For time-

750m Row

15 HSPUs

500m Row

15 HSPUs

250m Row

15 HSPUs

Crossfit tire flips

Thursday 150806


Strength:

6 Rounds-

1 Squat snatch + 1 OH squat @ 70% 1RM Squat snatch

Met Con:

70' Burpee broad jumps

10 Back squats, 185/125 lbs.

15 GHD Sit ups