WOD Blog | CrossFit Paso Robles

Saturday, 10/7/17

Pre Workout: 3 Rounds: 10 Behind-the-neck Banded Presses 15 Jumping Lunges 30 Lateral Hops Partner WOD, 8RFT: 15 Push Presses (135/95#) 30/25cal Row 50 Double Unders *Alternate rounds wit… read more

Friday, 10/6/17

Pre Workout: 3 Rounds: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 30 Singles WOD: Clean & Jerks: 2-2-2-1-1 Post Workout: 400m KB Farmers Walk 2min Static Bar… read more

Thursday, 10/5/17

Pre Workout: 7min AMRAP: 12cal Row 50′ High Knees 50′ Butt Kickers 1 Round Bergener Warm-up WOD, 7min AMRAP: 800m Run ME Hang Squat Cleans (155/105#) Post Workout: 75 Banded Good Mornings 2min Hollow… read more

Wednesday, 10/4/17

Pre Workout: 3 Rounds: 200m Run 10 Bar Hang Hip Touches 10 Spidermans 5 Dive Bomber Push-ups Hero WOD, “The Seven”, 7RFT: 7 HSPU 7 Thrusters (135/95#) 7 Knees To Elbows 7 Deadlifts (245/175#) 7 Burpees 7 KB Swings (70/55#) 7 Pull-ups… read more

Tuesday, 10/3/17

Pre Workout: 8min EMOM: Odd: 7 Reverse Grip Barbell Presses + 7 Roll Over V-Sits Even: 30s Row + 8 Walking Lunge Steps WOD: 10min AMRAP: 500m Row 25 Alternating DB Snatches (45/35#) 3min Rest 10min AMRAP: 500m Row 25 Single DB OHS… read more

Monday, 10/2/17

Skill/Strength: Find 3RM Deadlift WOD: 21-15-9: Power Cleans (135/95#) Push Jerks Ca… read more

Saturday, 9/30/17

WOD, CrossFit Team Series Event #2: 120 Double Unders (each) 120 Chest-to-Bar Pull-Ups (total) 120 Hang Power Snatches (95/65#, total) 120 Double Unders (each)… read more

Friday, 9/29/17

WOD: 5min AMRAP: 7 Deadlifts (185/135#) 7 Strict HSPU 2min Rest 5min AMRAP: 7 OHS (95/65#) 21 Double Unders 2min Rest 5min AMRAP: 7 Box Jumps (24/20″) 14 KB Swings (53/35#)… read more

Thursday, 9/28/17

Warm-up, 9min EMOM: Min #1: 3 Windmills/arm + 3 Wall Squats Min #2: 60 Singles Unders/30 Double UNders Min #3: 3 DB Deadlifts + 3 DB Cleans + 3 DB Front Squats + 3 DB Presses WOD, 15min AMRAP: 15 DB Push Presses (45/30#) 50′ Left Arm DB Waiter Walks 50′ Right Arm DB Waiter Walks 15 DB Front… read more

Wednesday, 9/27/17

WOD, 3RFT: 10 Thrusters (115/75#) 20 Burpee Pull-ups 8 Thrusters 16 Burpee Pull-ups 6 Thrusters 12 Burpee Pull-ups 4 Thrusters 8 Burpee Pull-ups 2 Thrusters 4 Burpee Pull-ups… read more

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