Categorized as: WOD

WEDNESDAY AUGUST 16th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

chin up 5X3

Conditioning:

5 rounds of:

15 back squats 95/65lbs

10 calorie row/air bike

for time

TUESDAY AUGUST 15th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

jerk 3X2,4X1

Conditioning:

2 rounds of:

5 power snatch 95/65lbs

10 overhead squats 95/65lbs

15 front squats 95/65lbs

20 chest to deck burpees

25 wall balls 20/15lbs

for time

 

MONDAY AUGUST 14th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

back squat 5X3,3X1

Conditioning:

2 rounds of:

5 hang squat cleans 115/75lbs

10 front rack reverse lunges 115/75lbs

15 shoulder to overhead 115/75lbs

20 box jumps 30/24″

25 chin ups

for time

FRIDAY AUGUST 11th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

hang squat clean thruster

5X3

Conditioning:

 

4 rounds of:

20 db snatch 45/30lbs **

200ft farmers walk 50/35lbs

for time

**alternating arms every rep

THURSDAY AUGUST 10th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

bench press 5X3,3X1

Conditioning:

4 rounds for total reps

30 seconds max rep at each

station on a running clock of:

push press 115/75lbs

squats

hang power cleans 115/75lbs

push ups

deadlifts 115/75lbs

chin ups

60 seconds rest

WEDNESDAY AUGUST 9th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

push press 5X5

Conditioning:

rounds of 25-20-15-10-5 of:

chest to deck burpees on plate

box jump 24/20″

kettle bell swings 44/25lbs

for time

TUESDAY AUGUST 8th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

back squats 3X3 warm up

then 4X10

Conditioning:

3 rounds of:

10 thrusters 95/65lbs

20 reverse lunges 95/65lbs

30 back squats 95/65lbs

40 double unders

for time

MONDAY AUGUST 7th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

clean and jerk 2X2,5X1

Conditioning:

4 rounds for total working time:

1000m run

2 minutes rest

FRIDAY AUGUST 4th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

bench 5X5,3X2

Conditioning:

“THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 115lb barbell. Women will use 75lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

this wod appeared first as wod #1 in the 2010 midwestern regional, originally run at 95/65lbs #willysbigidea