Blog Archives - Workout of the Day

Danny

4/30/2014

DANNY
20 Minute AMRAP
30 Box Jumps 24/20
20 Push Press 115/75
30 Pull-Ups
I believe this will be our first Hero WOD at CF-BCSO. Let's give it our best effort.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel was a 9 year veteran of the Oakland Police Department. Daniel is survived by wife Jenni and daughter Jojiye.

WOD for Tuesday 20140429

4/29/2014

Strength
Dead-lifts
3-3-3-3-3
-then-
4 rounds for time
10 Alternating Pistols
15 Ring Dips
20 V-Ups
30 Double-Unders

Workout for Monday April 28, 2014

4/28/2014

Strength
5 x 5 Overhead Squat

-then-

15 minute AMRAP
15 Snatches 75/55
15 Bar Facing Burpees

Workouts for Week of 4/21 - 4/25

4/21/2014

Hey gang, I will be attending out-of-state training for the entire week. This necessitates me programming the week ahead of time and setting up automatic posting of the WODs. Please refer to the CrossFit BCSO Facebook page to see the workouts. They will post at 12:05am each morning

WOD for Friday April 18, 2014

4/18/2014

20140418-1 | Friday Fifteens
15 Minute AMRAP of:
15 Push-ups
15 Sit-ups
-then-
Finish with one 15.....hundred meter run (weather permitting)

WOD for Thursday April 17, 2014

4/17/2014

20140417-1
7 Minute AMRAP of:
Thrusters 3-6-9-12...
Burpees 3-6-9-12...
*3 thrusters, 3 burpees, then 6 thrusters, 6 burpees, continue to progress by 3 for the 7 minutes. Score = total reps

WOD for Wednesday April 16, 2014

4/16/2014

20140416-1
15 Minute AMRAP of:
10 Bent-over rows (135/95)
10 Shoulder press (95/65)
10 Goblet lunges (70/55)

WOD for Tuesday April 15, 2014

4/15/2014

20140415-1
For time:
50-40-30-20-10 Wall-balls (20/14)
15-12-9-6-3 Deadlifts (275/155)
-then-
100 Double-unders or 300 singles

WOD for Monday April 14, 2014

4/14/2014

20140414-1
12 Minute AMRAP of:
4 Handstand push-ups
8 Power snatch (115/75)
16 Sit-ups
-then-
10-10-10 Close grip bench press

WOD for Friday April 11, 2014

4/11/2014

EMOM (Every Minute On the Minute)
When the clock starts, do one burpee.
When the clock hits 1 minute, do two burpees.
When the clock hits 2 minutes, do three burpees.
Continue adding one burpee each minute until you cannot complete your next cycle of burpees within the minute. When you fail to complete a set of burpees, finish up with 100 double unders or 300 singles.