Daily WOD

Strength
Bench Press Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Add 5# to you last cycle 1RM
Rule of 10 on the final set

GP WOD:
3 RFT
30 cal row
9-6-3 C2B
9-6-3 Ring dip

Open WOD:
3 RFT
30 cal row
9-6-3 MU

When you don’t have a gym to go to, bring the gym to you. Circa 2011 when I was homeless (in between gyms). I set up the rings on a basketball backboard in the park and did my own wod. One of the great things about CrossFit is that you can do almost anything anywhere and it counts. There is never an excuse for not getting in a workout.

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August 2, 2016

Tuesday 08.02.2016

Strength Bench Press Week 1 5 @ 40% 5 @ […]
August 1, 2016

Monday 08.01.2016

Strength Deadlift Week 1 5 @ 40% 5 @ 50% […]
July 30, 2016

Saturday 07.30.2016

GP WOD: “Mary NC-17” Complete as much as possible in […]
July 29, 2016

Friday 07.29.2016

Overhead Squat 15 minutes to establish a 5 RM GP […]