WOD Blog | CrossFit Paso Robles

Monday, 9/25/17

Strength/Skill: 1RM Push Jerk WOD, 3RFT: 10 Push Jerks (185/125#) 400m Run Finisher: 3×20 Weighted Abmat Sit-ups… read more

Saturday, 9/23/17

Hero WOD, “Emily”, 10RFT: 30 Double Unders 15 Pull-ups 30 Air Squats 100m Sprint 2min Rest Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. read more

Friday, 9/22/17

WOD: 1200m Run 50 Wall Balls (20/14#)* 800m Run 30 Wall Balls* 400m Run 10 Wall Balls* *10 burpee penalty every time you break on the wall balls. read more

Thursday, 9/21/17

Skill/Strength: 1RM Squat Snatch WOD, 8min AMRAP: 3 Snatches (75% of 1RM) 6 Ring Dips 9 Toes to Bar… read more

Wednesday, 9/20/17

Skill/Strength: Bar Muscle-up Progressions (see video links below) WOD, 7min AMRAP: 30 Double Unders 1 Bar Muscle-up Finisher: 4×15 Hollow Rocks* *60s rest after each round. Part 1 Part 2 Part… read more

Tuesday, 9/19/17

WOD: Deadlifts: Every 2min for 12min: Round 1: 3 @ 65% of 1RM Round 2: 2 @ 75% of 1RM Round 3: 2 @ 80% of 1RM Round 4: 1 @ 85% of 1RM Round 5: 1 @ 90% of 1RM Round 6: 1 @ 95+% of 1RM Back Squats: Every 2min for 10min: Round 1: 3 @ 70% of 1RM Round 2: 2 @ 70% of 1RM Round 3: 1 @ 80% of 1RM Round 4: 1 @ 85% of 1RM Round 5: 1 @ 90+% of… read more

Monday, 9/18/17

WOD, 6min AMRAP: 6 OHS (115/80#) 6 HSPU 5min Rest 3x400m Sprints* *90s rest between rounds. read more

Saturday, 9/16/17

Hero WOD, “Double DT”, 10RFT: 12 Deadlifts (155/105#) 9 Hang Power Cleans 6 Pusk Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son… read more

Friday, 9/15/17

Skill/Strength: Pull-up/Kipping/Butterfly Progressions WOD, “Fran”: 21-15-9: Thrusters (95/65#) Pull-ups… read more

Thursday, 9/14/17

WOD, 4RFT: 5 Power Snatches (135/95#) 10 Power Clean & Jerk 30 Double Unders Finisher: 100 MB Sit-ups (45/25#)… read more

CrossFit Paso Robles | Website by Paso Robles SEO firm Access Publishing