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Workout Of the Day

WOD

8-16-2019

E2MOM 14 (7 sets) 5 Dead lifts (185/125) 4 Hang Power Cleans 3 Front Squats  *movements should all be unbroken before putting the bar down or letting go. *pick a weight that is challenging but do able  Cash out 3 sets 1 min Front Rack KB hold (HEAVY/unbroken) 15 GHD situps *rest as needed

WOD

8-15-2019

3 rounds for time 500m row 100 Double Unders 20 thrusters (45/35) 10 Chest to bar pull ups

WOD

8-14-2019

AMRAP 15 10 Bench press (135/85) 5 tire flips 3 wall walks 1 rope climb  Finisher Tabatta 8 min  Hollow hold Heel touches Sit ups Russian Twists

WOD

8-13-2019

Power Cleans 5-5-3-3-3-1-1-1-1 *all sets should be heavy and increasing in weight *work up to a 1RM  *sets of 5s and 3s should be touch and go *rest as needed *Go for a PR! Cash Out 3 rounds (not for time) 1 min plank 10 strict pull ups 10 strict ring dips

WOD

8-12-2019

Nancy  5 rounds for time 400m Run 15 Overhead Squats (95/65) *scaled (45/35) Finisher  50 T2B for time *scale V-ups

WOD

8-9-2019

Fran 21-15-9 Thrusters (95/65) Pull ups   Cash Out (Not for time) 3 rounds 10 GHD situps 10 Tire flips

WOD

8-8-2019

3 Rounds for time 400m run 9 Deadlifts (225/155) 15 KB swings (american 53/35) 21 Pushups

WOD

8-7-2019

AMRAP 20 min 15 cal row 15 box jump overs (24/20) 15 push press (95/65)

WOD

8-6-2019

5x 2 min AMRAPs 10 wall balls (20/14) 5 pull ups Max burps for remainder of time – 1 min rest between AMRAPs *score is total number of burpees  

WOD

8-5-2019

Skill Work Every 2 minutes for 10 minutes 3x touch and go Power snatches *for skill and form, not weight *keep weight light and movements explosive   AMRAP 14 min 7 Squat Snatches (135/95) 200m Run  

WOD

8-2-2019

(retest) Weigh Yourself Body Fat Percentage *before wod   7 minute ladder 1 Rope Climb (rx = men red tape/women blue) 1 Overhead squat (75/55) 1 Rope climb 2 Overhead squats 1 Rope climb 3 Overhead squats Etc… *Add one OHS every round *score is total number of OHS *scale 1 rope walk for rope climb […]

WOD

8-1-2019

As many rounds of Cindy as possible in 8 min 1 Round of Cindy = 5 pull ups 10 pushups  15 air squats – 4 min rest – As many rounds of DT as possible in 8 min 1 Round of DT = 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerk (155/105) […]

WOD

7-31-2019

(retest) 1 mile run for time *if its raining, hit the treadmills!   12 min Tabatta for total reps – Box Jumps (24/20) – DB Deadlifts (2×50/2×35) – Double Unders – Walking Lunges *score is total reps *20s of work/ 10s of rest *alternate movements

WOD

7-30-2019

(retest) For time: 100 KBS (american 53/35): 4 Burpees every minute Start w. Burpees   Max effort sets– (absolute failure each set) 3x Max Push ups 3x Max Hanging Knee Raises 3x Max Ring Rows *30s rest between efforts *complete all 3 of the same movement before moving on *record total reps for each movement

WOD

7-29-2019

warmup (short and sweet) 3 rounds 30s Air squats 30s Jumping Jacks 30s Mt Climbers then 2x perfect stretches CFET TOTAL (retest) Back Squat Shoulder Press Deadlift Bench *3x 1RM attempts per lift

WOD

7-26-2019

Deadlift 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% WOD 5 rounds not for time 10 strict pull-ups (weighted) 20m Tire Flips 1 sled push down and pull backwards *work through a full round and rest after as needed before starting again

WOD

7-25-2019

Squats 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% Press 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% Annie  50-40-30-20-10 Double Unders Situps 

WOD

7-24-2019

MOBILIZE/RECOVERY DAY Buy In (warmup) Group Foam roll – 10 min (2 min per area) – Calves – Quads – Hamstrings – Upper Back – Lats-Tricep 5k Run/Row 10x 500m rows/400m run (approx 5k) *for recovery, take it nice and easy. Just move *feel free to mix and match running and rowing *30 min time […]

WOD

7-23-2019

Bench 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% “Diane” 21-15-9 Deadlift (225/155) HSPU

WOD

7-22-2019

Fight Gone Bad (for reps) 3 Rounds 1min- wall balls (20/14) 1min- sumo deadlift high pull (75/55) 1min- box jumps (24/20) 1min- push press (75/55) 1min- cal row 1min- rest *score is total reps

WOD

7-19-2019

7 min AMRAP 7 Pullups 7 Hang Power Snatches (75/55) 3 min rest 7 min AMRAP 7 Box jumps 7 Push press (75/55) *weight should be light enough to go unbroken for all 7 reps

WOD

7-18-2019

Press 3 @ 70% 3 @80% 3 + (to failure) @90 21 min EMOM 1 Min – Cal row (14/10) 2 Min – 5 hand release pushups, 10 rev lunges (body weight) 3 Min – 10 Single arm DB hang clean and jerk (50/35) *5 on the right THEN 5 on the left 

WOD

7-17-2019

Dead Leg(s) Y’all wanted some booty work, here you go! Get in and get it! Deadlift 3×3 3 @ 70% 3 @80% 3 + (to failure) @90 Karen 150 Wallballs for time (20/14) *10 min time cap Finisher  3 x 1 min MAX Double Unders  30s rest between rounds *scale MAX singles. Choose whichever you […]

WOD

7-16-2019

Squats  3×3 3 @ 70% 3 @80% 3 + (to failure) @90 Metcon 5 rounds for time 10x Alternating Single Arm DB Snatches (50/35) 10x Burpees 10x V-ups

WOD

7-15-2019

Bench 3×3 3 @ 70% 3 @80% 3 + (to failure) @90 *Spot each other and push! Metcon 3 rounds for time 400m run 10 Power Cleans (135/95) 3 rope climbs  *scale  1 rope climb = 1 rope pull up from laying on ground and back down

WOD

7-12-2019

Press 3×5 -5 @ 65% -5 @ 75% -5+ (till failure) @ 85% For time: 50 T2B 40 KBS (American 53/35) 30 Box Jumps (24/20) 20 HSPU 10 Muscle ups *15 min time cap *scale HSPU = 10 wall walks *scale muscle ups = 10 pull-ups +10 Dips 

WOD

7-11-2019

Skill Work 10-15 min rope climb technique Metcon 3x 500m Row (Max effort!!!) *3 min rest between efforts *score is slowest time *Ladies should push for sub 2:00/ Men sub 1:45 Finisher 4 sets (6 min) 30s side plank (L) 30s side plank (R) 30s russian twists (no weight) *No rest into the other sets

WOD

7-10-2019

Deadlift  3×5 -5 @ 65% -5 @ 75% -5+ (till failure) @ 85% For time 400m Front rack KB carry (2×70/2×53) *If you break the front rack, stop until you can rerack them  Cash Out Tabatta Abs (4min) Alternating between Bicyle kicks Situps

WOD

7-9-2019

Squats 3×5 -5 @ 65% -5 @ 75% -5+ (till failure) @ 85% EMOM 12 3 Position Snatch (115/85) (High Hang power+Hang power+Squat Snatch) 3 Chest to Bar Pullups  – Immediately into  EMOM 5 15 air squats 10 Pushups  – Immediately into EMOM 5 10 T2B *scale  12 Hanging Knee Raises

WOD

7-8-2019

Bergeron Beep Test EMOM for as long as possible 7 THrusters (75/55) 7 Pull Ups 7 Burpees *scale  5 Thrusters (45/35) 5 Ring Rows 5 Burpees *score is # of rounds completed Finisher  4x per side, alternating every 30s 30s single arm Farmer Carry Hold (heavy as possible, no one should have anything lighter than […]

WOD

7-5-2019

Bench 3×5 *Based on 1RM percentages   *Warmup Sets 1- 3×5 Light, 2 – 3×5 moderate, 3- 3×3 moderate   *Working Sets 5 @ 65 % 5 @ 75% 5+ (till failure) @ 85%   “GRACE” For Time 30 Clean and Jerks (135/95) *Record Score

WOD

7-4-2019

4th of July WOD “Team 1776” For time (In teams of 3) Kettlebell swings (53/35) Box Jumps (24/20) Air squats Pushups Burpees Pull-ups Sit-ups Row (calories) Double unders Wall Balls (20/14) DB push press (50s/35s) As a team, complete 1776 reps utilizing all movements in any order. 

WOD

7-3-2019

1 mile run for time *Pace yourself up front BUT TRY YOUR BEST!   3 rounds for reps 1:00 – Box Jumps (24/20) 1:00 – Tire Flips 1:00 – Double Unders 1:00 – Rest  *write down reps during rest   Cash Out 200m walking lunge (no weight)

WOD

7-2-2019

100 KBS (american) for time (53/35): 4 Burpees every minute (Start w. Burpees) *Record score   Max effort sets (Absolute failure each time) 3x Max Push ups 3x Max hanging knee raises 3x Max Ring Rows *30s rest between efforts *complete all 3 of the same movement before moving on *Record sets

WOD

7-1-2019

CFET TOTAL – 1 Rep MAX Back Squat – 1 Rep MAX Shoulder Press – 1 Rep MAX Deadlift – 1 Rep Max Bench    *10-12 minutes per lift, work quickly through warm-up sets (light 3×5, moderate 3×5, then heavy 3×3   * You should be done with warm up sets 5 minutes in to each […]

WOD

6-28-2019

I. Every minute on the minute, for 10 minutes: 200/175 meter row   Rest 2 minutes   II. Every minute on the minute, for 10 minutes: 6 Snatches 115/75   Rest 2 minutes   III. Every minute on the minute, for 10 minutes: 12 Burpee over bar

WOD

6-27-2019

I. Five sets of: Jerk x 3 reps @ 70-75% II. 14 minute AMRAP of: 100 m Farmers Carry 45’s/35’s 30 Push-ups 100 m Farmers Carry 45’s/35’s 15 Deadlifts 205/145

WOD

6-26-2019

I. TABATA (for max reps): Calorie Row  30 seconds rest MB Squat Jumps 20/14 30 seconds rest MB Sit-up 20/14 30 seconds rest MB Lateral Slams 20/14 II. 3 sets of: BB Hip Thrust x 5 reps [3-1-1] Rest 60 seconds SA DB Split Stance Row x 6 reps [2-1-1] Rest 60 seconds Resistant Band […]

WOD

6-25-2019

I. Every 2 minutes, for 16 minutes: Power Clean + Clean  **Build to a heavy complex II. Complete as many rounds and reps as possible in 5 minutes of: 10 Box Jumps (24″/20″) 10 Push Presses (95/65 lbs) Rest 2 minutes Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s […]

WOD

6-24-2019

I. Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes II. “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots 25 Pull-Ups Time Cap = 15:00

WOD

6-21-2019

For Time: 21 Hang Power Snatches (95/65) 200 Meter Run 21 Overhead Squats (95/65) 200 Meter Run 15 Hang Power Snatches (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 9 Hang Power Snatches (95/65) 200 Meter Run 9 Overhead Squats (95/65) 200 Meter Run

WOD

6-20-2019

I. Three sets of: Romanian Deadlift x 8 Reps [4-0-1] Rest 30 seconds Ab-Wheel Roll-outs x 12-15 reps Rest 30 seconds Hanging Med-Ball Hamstring Curls x 10-12 reps Rest 60 seconds II. 15 Minute AMRAP of: 60 Double unders 15 Toes to Bar 60 Double unders 15 Sumo Deadlift High-Pull 95/65

WOD

6-19-2019

Every 2 minutes, for 30 minutes: Station 1 – 10 Dumbbell Devil’s Presses (35/25 lbs) Station 2 – 20/15 CaloriesRow Station 3 – 30 Box Jumps (24″/20″) Station 4 – 40 Push-Ups Station 5 – Rest

WOD

6-18-2019

I. Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep **Suggested loads per set (by %): 80, 85, 90, 95, 95+ Every 3 minute, for 6 minutes (2 sets): Push Press x Max Reps @ 80-85% of today’s 1-RM II. “Helen” Three rounds for time of: 400 Meter Run 21 […]

WOD

6-17-2019

I. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ [3-1-1] **Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. II. Three rounds for time of: 100’ Walking lunge (no […]

WOD

6-14-2019

I. Every 90 seconds, for 18 minutes: Station 1: Supine Ring Row x 10 reps [2-1-1] Station 2: Reverse Plank x 45-60 seconds Station 3: Handstand hold x 45-60 seconds Station 4: L-Sit x 45 seconds II. 8 minute AMRAP of: 12 Wallball Shots 20/14 8 Box Jump Overs 24/20 6 Hang Power Snatch 115/75

WOD

6-13-2019

Deck of Death In teams of two: 0:00-15:00: Hearts: Sumo Deadlift High-Pull 75/55  Diamonds: Toes to Bar  Spades: Ring Dips Clubs: KB Swings 70/53 15:00-30:00: Hearts: Thrusters 75/55 Diamonds: GHD Hip Extensions Clubs: DB Snatch 50/35 Spades: Burpee Pull-ups Wilds Jokers: 200 m Backward Run A’s: 10 DB Step-Overs 

WOD

6-12-2019

  I. Take 15 minutes to establish a 1 RM: Overhead Squat II. For time: 1000m Row  Followed by, 3 rounds of: 30 Double Unders 15 DB Push Press 35/20 5 Renegade Rows (Push-up row left, Push-up row right= 1 rep)

WOD

6-11-2019

I. Every 2 Minutes for 16 minutes: Station 1: 5 Deadlifts @ 80% 1 RM Station 2: Max Strict Handstand Push-ups II. Three rounds for time of: 400 Meter Run 15 Hang Power Cleans (115/75) 15 Pull-ups

WOD

6-10-2019

I. Five sets of: Bench Press x 3 reps @ 75 % [2-1-1] II. 5 minute AMRAP of: 10 Racked KB Squats 45’s/25’s 10 Box Jumps 24/20 10 Sit- ups  Rest 2 minutes 5 minute AMRAP of: 10 KB Forward Lunges 45’s/25’s 10 Burpee’s  10 Lateral Ball Slams 20/14

WOD

6-7-2019

Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the […]

WOD

6-6-2019

I. Five sets of: Back Squat x 3 reps @ 85-90% Rest 2 minutes II. For Time: 1-2-3-4-5-6-7-8-9-10:  Box Jump 10-9-8-7-6-5-4-3-2-1:  Deadlifts (225/155)

WOD

6-5-2019

I. Three sets of: Dumbbell Shoulder Press x 8 reps  Rest 45 seconds Supine Ring Rows x 8-10 reps  Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps  Rest 45 seconds AB Wheel Roll-outs x 10-12 reps Rest 45 seconds II. Five rounds for time of: 40 Double-Unders 20 Push-Ups 10 Strict Pull-Ups

WOD

6-4-2019

I. Take 15 minutes to build to a heavy:  Hang Power Clean + Power Clean II. For Time: 15 Power Cleans 155/105 600 m Run 10 Power Cleans 155/105 400 m Run 5 Power Cleans 155/105 200 m Run

WOD

6-3-2019

I. Take 15 minutes to establish a 3-RM Overhead Squat II. 15 minute  AMRAP of: 18/12 Calorie Row 15 Wallballs (20/14) 12 Alternating DB Snatch 50/35 9 Toes to Barr

WOD

5-31-2019

I. Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every 2 minutes, for 4 […]

WOD

5-30-2019

I. Take 15 minutes to build to a heave 3 RM: Thruster II. For Time:  150′ Walking Lunge 150′ Bear Crawl 20 Dumbbell Box Step-Ups  100′ Walking Lunge 100′ Bear Crawl 15 Dumbbell Box Step-Ups 50′ Walking Lunge 50′ Bear Crawl 10 Dumbbell Box Step-Ups Box: (24”/20”) Dumbbell: Single (50/35) 

WOD

5-29-2019

I. Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… II. Every 2 minutes, for 8 minutes (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of 1-RM Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps III. Death by: […]

WOD

5-28-2019

I. For Time: 50-40-30-20-10:  AbMat Sit-Ups 25-20-15-10-5:  Calorie Row 10-8-6-4-2:  Deadlifts (225/155) II. Three sets of: Pallof Press x 10 reps  Rest 30-45 seconds 100-Foot Front Racked Kettlebell Carry (Heavy) Rest 30-45 seconds Ab-Wheel Rollouts x 6 reps (slow and controlled…the slower, the better) Rest as needed

WOD

5-27-2019

“Murph” 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run      

WOD

5-24-2019

I. Every 2 minutes, for 20minutes (10 sets): Clean & Jerk x 1 rep Build over the course of the 10 n sets to today’s heavy. II. “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)

WOD

5-22-2019

Half Murph 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run

WOD

5-21-2019

I. 3 Sets of: Single Leg Deadlift x 10 reps (each side) Single Arm KB Row x 10 reps (each side) Single Arm DB Bench Press x 10 reps (each side) II. Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups 6 Dumbbell Hang Power Cleans (50/35 lb DBs) […]

WOD

5-20-2019

I. Every 90 seconds, for 12 minutes (8 sets): 2 Snatch Lift-Offs + Snatch from Mid-Patella (pause 2 seconds at mid patella on each of the lift-offs) II. Four rounds for time: 60 Double Unders 30 Air Squats  7 Power Snatches (115/75)

WOD

5-17-2019

  I. Three sets of: Back Squat x 4 reps @ 80-85% Rest 2 minutes II. 3 Rounds For Total Reps: 1:00 Thrusters 75/55 1:00 Box Jumps Overs 24/20 1:00 KB Swings 53/35 1:00 Pull-ups 1:00 Calorie Row 1:00 Rest

WOD

5-16-2019

I. Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Build over the course of the 8 sets, starting around 60% of your 1-RM clean. II. Complete as many rounds and reps as possible in 10 minutes of: 50 Double-Unders 15 Toes to Bar 10 Power Cleans (135/95 lbs)

WOD

5-15-2019

I. Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% II. Five […]

WOD

5-14-2019

Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 15/12 Calorie Row Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs) Minute 5 – 8 Strict Handstand Push-Ups

WOD

5-13-2019

I. Four sets of: Barbell Hip Thrusts x 6 reps  (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps  Rest 90 seconds II. For time: 21 Deadlifts (205/145 lbs) 400 Meter Run 15 Deadlifts 400 Meter Run […]

WOD

5-10-2019

  I. Three sets of: Sumo Deadlift x 8 reps  Rest 60 seconds Weighted Pull-Up x 4 reps  Rest 60 seconds Front-Leaning Rest on Rings x 45-60 seconds Rest 60 seconds II. 4 Minute AMRAP of: 10 Push Press 115/85 20 Lateral Jumps Over Bar 2 min Rest 4 Minute AMRAP of: 10 Wallballs 20/14 […]

WOD

5-9-2019

    I. Four sets of: Bulgarian Split Squat x 6 reps each leg @ [3-0-1] Rest 30 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps  Rest 60 seconds II. For Rounds of: 40 Seconds of Overhead Reverse Lunges 45/25 20 Seconds of Rest 40 Seconds of Box Jumps 24/20 20 Seconds […]

WOD

5-8-2019

I. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lifts-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) II. Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Deadlifts (185/135 lbs) 10 Pull-Ups

WOD

5-7-2019

I. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3. II. Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 40/30 Push-Ups

WOD

5-6-2019

I. Take 20 minutes to build to today’s 1-RM: Front Squat II. For Time:(20 min time cap) 400 Meter Run 9 Hang Power Cleans (155/115) 21 Bar-Facing Burpees 400 Meter Run 15 Hang Power Cleans (115/85) 21 Bar-Facing Burpees 400 Meter Run 21 Hang Power Cleans (95/65) 21 Bar-Facing Burpees

WOD

5-5-2019

WOD

5-3-2019

I. 3 sets of: Bench Press x 8 reps Max Pull-ups II. Every 90 seconds for 18 minutes: Station 1: Tire Flips x 10 reps Station 2: Farmer carry 100 meters Station 3: Sandbag Clean and Press x 10 reps Station 4: Sled Pull x 100 meters

WOD

5-2-2019

I. For Time: 2,500/2,000 Meter Row   **Every 3 Minutes (Starting at the 0:00) 10 Kettlebell Swings (70/53) 30 Double Unders    II. Three sets of: Barbell Bentover Row x 10 reps Ring Dips x 10 reps Ab wheel Rollouts x 10 reps  

WOD

5-1-2019

I. Front Squat:    60% x 8 reps 65% x 6 reps 70% x 5 reps 75% x 3 reps 70% x 5 reps   II. Three sets for max reps of:   60 seconds of Dumbbell Box Step-Overs (35/20 lb DBs; 24″/20″) 60 seconds of Strict Handstand Push-Ups 60 seconds of Push-Ups 60 seconds of […]

WOD

4-30-2019

I. Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% II. Partners alternate whole rounds to complete as many rounds and reps as possible in 20 […]

WOD

4-29-2019

I. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) II. Three sets of: Single-Leg Deadlifts x 10 reps each Weighted Sled Push x (down and back) GHD Sit-Ups x 15 reps

WOD

4-26-2019

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (53/135 lbs) 30 Wall Ball Shots (20/14 lbs) 20 Overhead Squats (95/65 lbs) 10 Strict Pull-Ups **Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A […]

WOD

4-25-2019

“The Chief” 5 Rounds: 3 Minute AMRAP: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds

WOD

4-24-2019

I. Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! II. Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps II. Complete as many rounds and reps as possible in 12 minutes of: 20 Calorie Row 10 Single Arm […]

WOD

4-23-2019

I. Five sets of: Back Squat x 5 reps @ 75-80% Rest 2 minutes II. Five rounds for time of: 10 Kettlebell Deadlifts 10 Kettlebell Goblet Squats 10 Alternating Reverse Lunges with Goblet Hold Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time in comments.

WOD

4-22-2019

I. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) II. Complete as many rounds and reps as possible in 7 minutes of: 7 Power Snatches (135/95 lbs) 14 Toes to Bar

WOD

4-19-2019

  AMRAP 10 10 DB Deadlifts 50/35 10 Air Squats 150 Meter Run  rest 2 minutes AMRAP 10 10 Push-Ups 10 Plate Reverse Lunges 45/25 10 Toes to Bar rest 2 minutes AMRAP 8 100m Plate Run 45/25 10 DB Racked Squats 20 Mountain Climbers rest 2 minutes AMRAP 6 100m Run  12 Burpees

WOD

4-18-2019

  In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) **Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform […]

WOD

4-17-2019

I. Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8 reps to today’s heavy. I. Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 10 Burpees Over the Barbell (lateral) 3 Ground to Overhead (135/95 lbs)

WOD

4-16-2019

I. 5 Rounds for time of: 5 Strict Handstand Push-ups 10 Chest to Bar Pull-ups 100’ Walking Lunge 20 AbMat Sit-ups II. 3 sets of: Single Arm DB Bench Press x 10 reps (es) Single Arm KB Row x 10 reps (es) Turkish Get-ups x 5 reps (es)

WOD

4-15-2019

I. Every 2 minutes, for 16 minutes (8 sets) of: Front Squat *Set 1 – 4 reps @ 65% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 75% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 2 reps @ […]

WOD

4-12-2019

I. Four sets of:   Front Squat x 8 reps [3-2-1]   II. For Time   1000 m Row 100 Air Squats 75 KB Swings (53/35) 50 Alt. KB Clean and Press (53/35) 75 KB Swings 100 Air Squats

WOD

4-11-2019

In teams of two, alternating each movement, complete 10 rounds for time of:   400 Meter Run 10 Overhead Squats (115/75 lbs) 10 Burpee Box Jump-Overs (24″/20″)   **(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)

WOD

4-10-2019

I. “Diane”   Complete rounds of 21,15, and 9 reps for time of:   Deadlifts 225/155 Handstand Push-ups   II. 3 Sets of:   DB Box Step-ups x 10 reps (es) Barbell Bent-over Row x 10 reps GHD Hip Extension x 15 reps 

WOD

4-9-2019

I. Four sets of: Push Press x 6 reps @ 75% II. Complete as many rounds and reps as possible in 12 minutes of: 16 KB Racked Lunges 53/35 100 m Farmers Carry 32 AbMat Sit-ups

WOD

4-8-2019

I. Take 15 minutes to build a heavy set of 3 : Power Clean II. 5 Rounds of: 10 Power Cleans (135/95) 10 Burpees

WOD

4-4-2019

I. In teams of two, complete for time: 2000 Meter Row* Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold. When […]

WOD

4-3-2019

I. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2 […]

WOD

4-2-2019

  I. Take 15 minutes to build to approximately 85% of your 1-RM Power Clean and then… II. Every 4 minutes, for 24 minutes (6 sets) for max load: 500 Meter Row 4 Cleans **Your goal is to lift as much as possible over the course of the 24 clean attempts. You can only take […]

WOD

4-1-2019

  I. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 […]

WOD

3-29-2019

  AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts (185/135) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie Row Immediately Into… 8 Deadlifts (225/155) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 20/15 Calorie Row Immediately Into… 4 Deadlifts (245/165) 8 Box Jump Overs (24/20)

WOD

3-28-2019

  Every 3 minutes, for 24 minutes (8 sets) for max load: 400 Meter Run 3 Ring Muscle-Ups/3 Burpee Pull-ups 3 Power Cleans **Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as […]

WOD

5-27-2019

I. Every 2 minutes, for 16 minutes (4 sets) of: Station 1 – Dumbbell Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps II. Five rounds for time of: 40 Double-Unders 10 Push Presses (135/95 lbs) 10 Toes to Bar

WOD

3-26-2019

Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Rowing Station 2 – 40 Wall Ball Shots (20/14 lbs) Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs) Station 4 – 20 Burpee Box Jump-Overs (24″/20″) Station 5 – 40 Seconds of Side Plank (each side)

WOD

3-25-2019

  I. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes […]

WOD

3-24-2019

WOD

3-22-2019

Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb.

WOD

3-21-2019

I. In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing 18 Kettlebell Swings (53/35 lbs) immediately followed by… Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and KB Swings Rest 8 minutes, and when the running clock reaches 20:00… II. […]

WOD

3-20-2019

I. Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – Max Reps @ 80% Rest 3 minutes between sets. II. Complete as many rounds and reps as possible in 12 minutes of: 40 Double Unders 20 AbMat Sit-ups […]

WOD

3-19-2019

  Every 5 minutes ,for 25 minutes: 15 Lateral BB Burpees 12 Deadlifts (115/80) 9 Hang Power Cleans (115/80) 6 Push Jerks (115/80)

WOD

3-17-2019

 

WOD

3-18-2019

I. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 9 minutes (3 […]

WOD

3-15-2019

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.

WOD

3-14-2019

I. Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% Rest 2 Minutes II. Four rounds for time of: 50 […]

WOD

3-13-2019

  I. Every 3 minutes, for 15 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92% Then rest two minutes before starting… Every minute, […]

WOD

3-12-2019

I. Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Muscle-Up Progressions Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold Progressions II. Two sets for max reps of: 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Renegade Rows (35/20) Rest 30 seconds 90 […]

WOD

3-11-2019

I. Four sets of: Deadlift x 4-6 reps @ [3-0-1] Rest 20 seconds Tall Box Jumps x 10 reps Rest 3 minutes II. Complete as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (225/155 lbs) 10 Burpees Over the Barbell 10 Chest-to-Bar Pull-Ups

WOD

3-10-2019

 

WOD

3-8-2019

WORKOUT 19.3  For time:  200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups  200-ft. handstand walk  Time cap: 10 minutes  VARIATIONS  Rx’d: Men use 50-lb. dumbbell, 24-in. box  Women use 35-lb. dumbbell, 20-in. box  Scaled: Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear […]

WOD

3-7-2019

  I. Every 2 minutes, for 16 minutes (8 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-89% *Set 6 – 1 rep @ […]

WOD

2-6-2019

I. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. II. For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips

WOD

2-5-2019

Every minute, on the minute, for 30 minutes: Minute 1 – 200/150 Meters of Rowing Minute 2 – 20 Goblet Squats (70/53) Minute 3 – 25 Push-Ups Minute 4 – 15 Box Jump-Overs (24″/20″) Minute 5 – 30-Second Front Leaning Rest on Rings

WOD

3-4-2019

I. Three sets of: Deadlift x 6-8 reps  Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes II. For time: Row 1000 Meters immediately followed by… Three rounds of: 10 Thrusters (115/75 lbs) 20 Pull-Ups immediately followed by… Run 400 Meters ***Time Cap = 15 Minutes

WOD

3-3-2019

 

WOD

3-1-2019

Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders […]

WOD

2-28-2019

I. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – Wall Climb x 4 reps Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps Interval 4 – Ring Dips x 12 reps II. Five sets for max reps, each […]

WOD

2-27-2019

I. Take 20 minutes to build to today’s 1-RM Snatch II. Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

WOD

2-26-2019

I. Take 20 minutes to build to today’s 1-RM Push Press II. Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols

WOD

2-25-2019

I. Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then rest […]

WOD

2-22-2019

Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target

WOD

2-21-2019

I. Six sets of: Push Press x 2-3 reps Rest 2 minutes **Build to today’s heavy 2-3 reps. II. Every 5 minutes, for 20 minutes (4 sets) for times of: 500/400 Meter Row 12 Strict Handstand Push-Ups **There should be plenty of rest between sets, so the goal is to push the intensity! Hit the […]

WOD

2-20-2019

I. For time: 80 Double-Unders 40 Russian Kettlebell Swings (70/53 lbs) 20 Ring Dips 10 Bar Muscle-Ups / 10 Chest to Bar Pull-ups 800 Meter Run 10 Bar Muscle-Ups / 10 Chest to Bar Pull-ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders II. Every minute, on the minute, for 15 minutes (3 sets […]

WOD

2-19-2019

I. Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Set 5 – 2 reps @ 90% * Set 6 […]

WOD

2-18-2019

I. Every 2 minutes, for 16 minutes (8 sets) of: Clean & Jerk **Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. II. For time: 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95 lbs) **Time Cap […]

WOD

2-17-2019

 

WOD

2-16-2019

  Partner WOD     42-30-18 Cal row Front squats (95/65)   30-24-18 GHD sit-ups Hang Squat Cleans (95/65)   24-18-12 Burpees over the bar Thrusters (95/65)

WOD

2-15-2019

“CrossFit Games Open Event 18.1” Complete as many rounds and reps as possible in 20 minutes of: 8 Toes-to-Bar 10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm) 14/12 Calorie Row

WOD

2-14-2019

  Partner WOD     Five rounds for time of: 400 Meter Run (Run together) 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (Partner Alt single jumps) 10 Dumbbell Renegade Rows (35/20 lbs)**   1 Valentine Rep= **(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

WOD

2-13-2019

I. Every 90 seconds, for 12 minutes (8 sets):   Bench Press x 2 reps @ [2-1-1]   **Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion .   II. Complete as many rounds and reps as possible in 14 minutes of:   40 Double-Unders 20 Single-Arm Dumbbell Push […]

WOD

2-12-2019

I. Back Squat     * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80%     II. 4 rounds of:     21 Wallballs […]

WOD

2-11-2019

I. 6 sets of:   Snatch x 1.1   (rest 5-7 seconds between singles)   Suggested loading per set (by %): 70, 75, 80, 85, 88, 90   II. Every 10 minutes, for 20 minutes (2 sets) for times:   1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (135/95 lbs)