Category Archives: Daily WOD

Monday 6-1-2014

This week is going to be a little bit lighter since we’re going to be maxing out on Saturday! So try not to fry yourselves on any regular CrossFit WODs on our off days. A) Hang snatch (mid-thigh) – 4×2 … Continue reading

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Saturday 5-31-2014

Today is my last day at my current job, so to celebrate we are going to lift heavy things! Yay! A) Clean and jerk – 2×1 @ 80, 85, 90% of last C&J from 1week ago B) Front squat – … Continue reading

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Wednesday 5-28-2014

I hope you all had a good holiday weekend! Time to get back down to business. 🙂 A) Snatch – 3×1 @ 85% of max last Wednesday, 3×1 @ 90% 2-position hang clean (floor, below knee) – 5×2 (only move … Continue reading

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Saturday 5-24-2014

A)  3-position snatch (floor, below, knee, power position) – 4 x 3 C&J – 1.1.1.1.1 (start at 80% of last Wednesday’s last rep, try to increase this week)   B)  Back squat – warm up, then 2×3 @ 75%, 2×3 … Continue reading

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Wednesday 5-21-14

CONGRATULATIONS ADAM and WELCOME BABY PEARL!!! We are all so happy for you two! 🙂   A)  Snatch – 1.1.1.1 Then: 5×2 at 70%, rest 2:00-2:30 between sets. **focusing on just the snatch today– trying to get quite a few … Continue reading

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Monday 5-19-2014

A.  Power snatch + Hang Power Snatch (from power position)  – (1+1) x 5 2 Power cleans + 1 Jerk  – 5 sets, increasing in weight if technically sound   B.  Overhead Squat – 5 x 3 at 75% of … Continue reading

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Saturday 5-17-2014

A. Snatch pull x 2 + Snatch — (2 snatch pulls + 1 snatch = 1 rep), work up to heavy but perfect set Power clean  2.2.2.2.2   B. Back squat 3×3 –22X1 (2 seconds down, 2 seconds at bottom, … Continue reading

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