Workout Of The Day 2018-04-05T23:40:09+00:00

WORKOUT OF THE DAY

CHECK OUT TODAY’S WOD

Monday 7/23/18

WOD:

As many rounds as possible in 23 minutes of

1 Power Clean 135/95
1 Front Squat 135/95
10 Burpee Box Jumps 20”
5 Strict Handstand Push Ups

2 Power Cleans 135/95
2 Front Squats 135/95
10 Burpee Box Jumps 20”
5 Strict Handstand Push Ups

3 Power Cleans 135/95
3 Front Squats 135/95
10 Burpee Box Jumps 20”
5 Strict Handstand Push Ups

4 Power Cleans 135/95
4 Front Squats 135/95
10 Burpee Box Jumps 20”
5 Strict Handstand Push Ups

Continue adding 1 Power Clean and 1 Front Squats to each round until you reach 23 minutes on the clock.

Sunday 7/22/18

WOD:

2015 Masters Qualifier Event 3

2 rounds for time of:
1,000-meter row
65-lb. thrusters, 50 reps
30 chest-to-bar pull-ups

Friday 7/20/18

WOD:

On a clock set for 18 minutes

Complete 800 meter run

Then as many rounds as possible of

30 second Plank(elbows)
30 Sit Ups
20 second Handstand Hold
20 Sit Ups
10 second L-Sit
10 Sit Ups

Thursday 7/19/18

WOD:

21-18-15-12-9-6-3 reps of
Sumo Deadlift High Pull
Push Press

Wednesday 7/18/18

WOD:

5 Rounds Each for Time of

30 Double Unders
15 Burpees
20 Double Unders
10 Ring Dips

Rest 2 Minutes

Tuesday 7/17/18

WOD:

2 Rounds

50 Kettlebell Swings 35/26
40 Box Jumps 20”
30 Push Ups
20 Thrusters 115/75
10 Squat Snatch 115/75

CrossFit Scranton 7/16/18

WOD:

For Time

10 minutes to build to your heaviest
Deadlift

Then with 50% of the Deadlift weight complete

15-12-9 reps of

Clean(any)
Chest to Bar Pull Ups

Friday 7/13/18

WOD:

“12 Days of Christmas”

1 Burpee
2 Push Press
3 Front Squats
4 Hang Power Cleans
5 Deadlifts
6 Box Jumps 20”
7 Pull Ups
8 Push Ups
9 Sit Ups
10 Air Squats
11 Kettlebell Swings 53/35
500 meter Row

Thursday 7/12/18

WOD:

7 Rounds

2 minutes to complete
30 Sit Ups
20 Box Jumps 20”
Max Rep Toes Through Rings

Rest 1 minute

Wednesday 7/11/18

WOD:

7 rounds for time of

7 Power Snatch
7 Snatch Balance
7 Overhead Squats
95/65