Email Us | 3700 S Hualapai Way STE 104 | Las Vegas, NV 89147 | (702) 240-7523

Workout Of The Day

  • 10/5/2016

    CrossFit Total:

    *Find the heaviest load for each movement. 

    *Record your heaviest set for each movement and add the total to the leaderboard in TrainHeroic App

    Back-Squat  1x1 @ max #

    Strict-Press   1x1 @ max #

    Deadlift          1x1 @ max #

  • 10/4/2016

    Endurance:

    Running
    For Time:
    1 Mile Run

    WOD:

    For Time:
    21-15-9
    Burpees
    Kettlebell Swing
    53/35
    Double Unders

  • 10/02/2016

    Sunday Team WOD

    In Teams of 2
    0:00-7:00
    A. 21-15-9
    Push-up
    Pull-up
    B. 15-12-9
    Clean 95/65
    Shoulder-to-Overhead 95/65
    *Partner 1 does part A partner 2 does part B. Switch once completed and do opposite part

    -1min Rest-

    8:00-17:00
    800m Run (Together)
    Max Kettlebell Swings 53/35

    -2min Rest-

    19:00-26:00
    7 Minutes Establish
    Max Hang Snatch

  • 10/01/2016

    28min EMOM

    Min 1: 10 Burpees

    Min 2: 15/12cal Row

    Min 3: 12 Wall Balls 20/14

    Min 4: Max Double Unders

    *Score is total Double Unders

  • 9/30/2016

    Strength:

    Back Squat
    3 x 10
    @ 55-60% 1RM

    WOD:

    13min AMRAP
    5 HSPU
    10 Deadlifts 185/125
    10 Box Jump Overs 24/20
    200m Run

  • 9/28/2016

    WOD

    Every 2 Minutes for 22 Minutes:
    1 Squat Clean
    2 Front Squats
    1 Jerk

    EXTRA CREDIT
    For Time:
    1500m Row

  • 9/27/2016

    Strength:

    Strict Press
    6 x 3 @50,55,60,65,70 and 75% of 1RM

    WOD RX

    10min AMRAP
    40 Double Unders
    10 Ring Dips
    20 Butterfly Sit-ups

    WOD OPT #2

    10min AMRAP
    80 Single Unders
    15 Hand Release Push-ups
    20 Butterfly Sit-ups





  • 9/26/2016

    Skill:

    Rowing
    3 x 300m Row
    *Rest 2:1 Ratio

    WOD:

    3 Rounds For Time:
    'Helen'
    400m Run
    21 KBS #53/35
    12 Pull-ups

  • 9/25/2016

    Sunday Team WOD

    In teams of 2:
    With a running a clock

    0:00-6:00
    6min AMRAP
    Back Squats 185/135 (With rack)

    -2min Rest-

    8:00-18:00
    10min AMRAP
    30 Hand Release Burpees
    40 Sit-ups
    50 Kettlebell Swings 53/35

    -1min Rest-

    19:00-25:00
    6min AMRAP
    200m Sprint (relay)

  • 9/24/2016

    WOD

    With a running clock

    0:00-8:00
    8min establish
    1RM Hang Power Clean

    -2min Rest-

    10:00-25:00
    15 Minutes to Complete
    50 Wall Balls 20/14
    40 Box Jumps 24/20
    30 Knees-to-Elbow
    20 Clean and Jerk 115/75
    1000m Row (if rower is unavailable run 800m)

    *Score is total reps + weight of hang power clean

    (ex. 310 = 185lbs + 125 reps)

  • 9/23/2016

    Skill:

    Gymnastics Push/Pull
    12min EMOM
    Even:3-6 Strict Pull-up
    Odd: 3-6 Strict HSPU

    Strength:

    Barbell Push/Pull
    10min EMOM
    Even: 6 Pendlay-Rows
    Odd: 6 Push Press

    Endurance:

    8min EMOM
    Even: 18/15cal Row
    Odd: Rest

  • 9/22/2016

    Strength

    Snatch Balance
    8 X 2

    Overhead Squat
    6 X 3


    EXTRA CREDIT
    5min AMRAP
    Burpee Pull-ups

  • 9/21/2016

    Partner WOD
    "The Chief"
    15min AMRAP
    3 Power Cleans 135/95
    6 Push-ups
    9 Air Squats
    *1 person works at a time. 

    Partner A) does a full round and then Partner B) and so on.

    **Score is total rounds

  • 9/20/2016

    Skill

    Rowing
    For Time:
    1,000m Row

    WOD
    For Time:
    3 Rounds
    15 Deadlifts 225/155
    30 Alternating Lunges

RSS Feed

W.O.D. Archive