Category Archives: Workout of the Day

workout-of-the-day

Tuesday 2012.05.15

Expeditions:

Workout:

3 Rounds for time of:

  • 20 Unbroken Deadlifts @ 135/95 lbs
  • 10 Strict Toe to Bars

8 Minute Time cap.  Post time to complete to comments.

Skill:

After the WOD, with a light load (<50% 1RM Snatch) and completed for quality:

  • 5×3 Hang Squat Clean
  • 5×3 Hang Power Snatch + Overhead Squat w/2 second hold*
Alternate movements; do 1×3 Hang Squat Clean, then 1×3 Hang Power Snatch + Overhead Squat until you’ve done 5 sets of each movement.
* Do a hang power snatch. Then, once you are fully locked out and under control with the bar overhead, drop down into an overhead squat and hold for 2 seconds at the bottom before rising.

Monday 2012.05.14

Expeditions:

Eight Rounds for max reps of:

  • Muscle Ups*, 20 seconds
  • Rest 10 Seconds
  • Clean and Jerks @ 135/95 lbs, 20 seconds
  • Rest 10 Seconds

Post total reps for each movement to comments (example – MU 25;CJ 13).  From CrossFit.com on 2012.04.23

*Due to short time duration per round, substituion for Muscle Ups will be 1 Strict Pull Up + 1 Push Up = 1 Rep

Saturday 2012.05.12

Gym Closed in support of the Chad Peery benefit WOD @ CrossFit 405

807 N. Hudson Ave.

Oklahoma City, OK 73102

Workouts start at 10am and go until all teams have gone.  Come up and spectate while supporting your gym members and a great cause!

“On February 15th, 2011 at about 10:15pm, off-duty Oklahoma City police officer Chad Peery was watching an OKC Thunder basketball game with family at a local restaurant.  He was assisting the staff by helping them escort several belligerent men outside.  In the process of doing so, he was brutally assaulted and left with extensive, life-changing injuries.

Officer Peery has four children.  He and his family are facing a long-term, possibly lifelong, struggle, both emotionally and financially.”

Thursday 2012.05.10

Expeditions:

“Griff”

  • Run 800m
  • Run 400m Backwards
  • Run 800m
  • Run 400m Backwards

Compare to: 2011.05.31, 2011.02.15

Post time to complete to comments.

SSgt Travis Griffin
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Tuesday 2012.05.08

Expeditions:

“The Dean” in honor of Kevin Dean’s birthday

3 Minute AMRAP of:

  • 13 Burpees
  • 12 Kettlebell Taters (1.5/1 pood)
  • 11 GHD sit ups
  • 3 rope climbs

After the 3 minute AMRAP, rest 1 minute, then repeat 3 times (4 total rounds)

Post rounds and reps completed to comments.