TWO LOCATIONS!
Crossfit TotalControl - Jax Beach
Crossfit TotalControl West- Southside
WODs – Page 216 – CrossFit Total Control West
Skip to content
618-779-1143info@cftotalcontrol.com
 
FacebookInstagram
CrossFit Total Control WestCrossFit Total Control West
CrossFit Total Control West
Southside Jacksonville
  • Home
  • Contact Us
    • Contact Us
    • Location
  • Archives
  • What is CrossFit??
  • Schedule
  • Coaches
  • Services Offered
    • Kathy’s Table: Pre Made Meals
  • Home
  • Contact Us
    • Contact Us
    • Location
  • Archives
  • What is CrossFit??
  • Schedule
  • Coaches
  • Services Offered
    • Kathy’s Table: Pre Made Meals

Category Archives: WODs

You are here:
  1. Home
  2. Category "WODs"
  3. (Page 216)

5/5/15: Tuesday: Bring a Friend Day, All Day, All Classes. Oly Club at 7:30pm.

WODsBy Joe Schinner05/04/2015

tumblr_mtmkt8xUiU1rx956ao1_1280

Bring a Friend Day!

  

  

5/4/15:Monday: Tomorrow is Bring a Friend Day:

WODsBy Joe Schinner05/03/2015

STRENGTH

20 rep squat cycle Week 4/Day 1

use this file for squat numbers : 20 rep spreadsheet

 

METCON

“Elizabeth” 

21-15-9

Squat Cleans 135/95

Ring dips

  

5/1/15: Friday: CFTC West closed Saturday for Beach Wod:

WODsBy Joe Schinner04/30/2015

READ

Change of Pace, Let’s Do Some Jerks

STRENGTH

jerk

3-3-3-2-2-1-1-1

METCON

3 rounds

1 min ME 200m run

1 min ME push press (115#/75#)

1 min ME toes to bar

1 min rest

ACCESSORY

5 mins of evil wheels

  

4/30/15: Thursday: Oly Club Tonight at 7:30pm

WODsBy Joe Schinner04/29/2015

READ

Perfecting the single leg romanian deadlift

STRENGTH

20 rep squat cycle Week 3/Day 2

use this file for squat numbers : 20 rep spreadsheet

METCON

25 burpee buy in

10-1 wall-ball shots (20#/16#)

1-10 ball slams (30#/20#)

25 burpee buy out

ACCESSORY

5×10 single leg RDL

  

  

4/29/15: Wednesday:

WODsBy Joe Schinner04/28/2015

MIND

WHY YOUR LIFTS JUST AREN’T GETTING BETTER… AND WHAT TO DO ABOUT IT

STRENGTH

3 position snatch

10 min emom 

*add weight each minute if appropriate*

METCON

12 min climbing ladder

25 double unders

1 power snatch (115#/75#)

25 double unders

2 power snatch

*add 1 power snatch each round*

  

1
23456789101112131415161718192021222324252627282930313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120121122123124125126127128129130131132133134135136137138139140141142143144145146147148149150151152153154155156157158159160161162163164165166167168169170171172173174175176177178179180181182183184185186187188189190191192193194195196197198199200201202203204205206207208209210211212213
…214215216217218…
219220221222223224225226227228229230231
232
CrossFit Total Control West
COPYRIGHT © 2016 · CROSSFIT TOTAL CONTROL