WOD Blog | CrossFit Paso Robles

Friday, 6/16/17

Skill/Strength: Shoulder Presses: 1×5 @ 75% of WM (Working Max: 90% of 1RM) 1×3 @ 85% of WM 1×1+ @ 95% of WM WOD, 3RFT: 15 Push-ups 10 Box Jumps (30/24″) 5 Bar… read more

Thursday, 6/15/17

Skill/Strength: Burgener Warm-up WOD: 3-3-3-3-3: Squat Snatches* *Use the heaviest weight you can for each set. read more

Wednesday, 6/14/17

Skill/Strength: Handstand/Handstand Walks WOD: 4min AMRAP: 10 Burpees Over Rower 20cal Row 1min Rest 4min AMRAP: 10 Toes to Bar 20 Double Unders… read more

Tuesday, 6/13/17

Skill/Strength: Bench Presses: 1×5 @ 75% of WM (Working Max: 90% of 1RM) 1×3 @ 85% of WM 1×1+ @ 95% of WM WOD, 3RFT: 400m Run 30 Overhead Squats (75/55#) 21 Pull-ups… read more

Monday, 6/12/17

Skill/Strength: Back Squats: 1×5 @ 75% of WM (Working Max: 90% of 1RM) 1×3 @ 85% of WM 1×1+ @ 95% of WM WOD, “Elizabeth”: 21-15-9: Cleans (135/95#) Ring… read more

Saturday, 6/10/17

“The Painful Plate Partner WOD”, 20min AMRAP: 10 Bumper Plate Thrusters (45/25#) 10 Bumper Plate Burpees 10 Alternating Bumper Plate Overhead Lunges While one partner works on the AMRAP, the other is carrying their plate 200m. When they complete 200m, the partners switch, taking over where the other left off. read more

Friday, 6/9/17

WOD “Holleyman”, 30RFT: 5 Wall Balls (20/14#) 3 Handstand Push-ups 1 Power Clean… read more

Thursday, 6/8/17

Skill/Strength: Bench Presses: 1×3 @ 70% of WM (Working Max: 90% of 1RM) 1×3 @ 80% of WM 1×3+ @ 90% of WM WOD, “The Ghost”, 6RFR: 1min ME Cal Row 1min ME Burpees 1min ME Double Unders 1min… read more

Wednesday, 6/7/17

Skill/Strength: Shoulder Presses: 1×3 @ 70% of WM (Working Max: 90% of 1RM) 1×3 @ 80% of WM 1×3+ @ 90% of WM WOD: 50-40-30-20-10: Push-ups Abmat Sit-ups Air… read more

Tuesday, 6/6/17

Skill/Strength: Back Squats: 1×3 @ 70% of WM (Working Max: 90% of 1RM) 1×3 @ 80% of WM 1×3+ @ 90% of WM WOD: 100 Double Unders 50cal Row 25 Weighted Box Step-ups (45/30#,… read more

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