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23 Sep
skillThruster
wod CrossFit Open Workout 15.5
For Time:
27-21-15-9
Rowing, calories
Thrusters @95/65-lbs
after bashRecover
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wod
WOD | September 21, 2019
For Time:
Row 1,500 meters
100x Double Unders
50/40x Echo Bike, calories
100x Double Unders
Row 1,500 meters
workout courtesy of crossfit new england
WOD | September 20, 2019
Hero Workout "Nate"
As many rounds and repetitions as possible in 20 minutes:
2x Muscle Ups
4x Handstand Push Ups
8x Kettlebell Swings @ 70/53#
WOD | September 19, 2019
CrossFit Benchmark WOD "Nancy"
Five Rounds For Time:
Run 400 meters
15 x Overhead Squats @ 95/65-lbs
WOD | September 18, 2019
"Bad"
5 Rounds for Time
100 Meter Farmer Carry @ 70/50-lbs
20x Burpees
workout courtesy of CrossFit New England
WOD | September 17, 2019
For time:
42-30-18
Wall Balls @ 20/14#
Sumo-Deadlift High Pull @ 75/55#
Box Jumps @ 20"
Push Press @ 75/55#
Row (calories)
Workout courtesy of crossfit.com
WOD | September 16, 2019
Four rounds for time:
Run 400 meters
70x Double unders
30x Sit-ups
Courtesy of CrossFit Linchpin
WOD | September 14, 2019
Five Rounds For Time:
50 x Air Squats
25/20 x Row, calories
10 x Burpees over the rower
WOD | September 13, 2019
"Eva" Five Rounds For Time:
Run 800 meters
30x Kettlebell Swings @ 70/53-lbs
30x Pull ups
WOD | September 12, 2019
Overhead Squat 3-3-3-3-3
*Attempt to increase weight each set
then...
For Time:
5-10-15-20-15-10-5
Overhead Squats @115/85-lbs
Toes to bar
workout courtesy of granite games qualifiers
WOD | September 11, 2019
Front Squat 5-5-3-3-3-1-1-1
then...
As many rounds and repetitons as possible in 10 minutes:
20 x Wall Balls @20/14-lbs
20 x Dumbbell Snatch, alternating @50/35-lbs
WOD | September 10, 2019
Every minute on the minute for 20 minutes, alternating between:
Even: 250/200 x Row, meters
Odd: 3 x Power Cleans @ 185/125-lbs
WOD | September 9, 2019
Five rounds for time:
50-foot Overhead Walking Lunge @ 45/35-lbs.
21x Burpee
workout courtesy of crossfit.com
WOD | September 7, 2019
In teams of 2:
For Time: 100/80 x Echo Bike, calories
50x DB Devils Press @50/35-lbs
100/80 x Echo Bike, calories
150 x Wall Balls @20/14-lbs
*One athlete working at a time
*Work must be completed in order
WOD | September 6, 2019
Four Rounds For Time:
Run 400 meters
15x Handstand Push ups
3x Rope Climbs
WOD | September 5, 2019
Four Rounds For Time:
15x Hang Power Cleans @155/105-lbs
25x GHD Sit ups
15x Burpees over the bar
WOD | September 4, 2019
Deadlift 3-3-3-3-3
*Weight should be held consistent across
*Around 80-85% of 1 RM
then...
For Time:
100x Double Unders
75x Kettlebell Swings @53/35-lbs
50/40 x Row, calories
25x Deadlifts @225/155-lbs
WOD | September 3, 2019
CrossFit HERO WOD "Danny"
As many rounds and repetitions as possible in 20 minutes:
30x Box Jumps @24/20-in
20x Push Press @115/85-lbs
30x Pull ups
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 is survived by wife Jenni and daughter Jojiye.
WOD | August 31, 2019
CrossFit Hero WOD "Morrison"
For Time:
50-40-30-20-10
Wall Balls @20/14-lbs
Box Jump @24/20-in
Kettlebell Swings @53/35-lbs
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
WOD | August 30, 2019
Back Squat - 1 set of 20
*Try to use around 60% of 1 rep max
then...
"E Caf"
Ten Rounds:
1:00 Max Effort Row, calories
1:00 Rest
Goal is 3000 meters (men) 2500 meters (women)
*NO ROLLOVER CALORIES IF YOU WANT TO BE RX!! Set the rower up!
*Penalty is 1 burpee = 5 meters under goal
WOD | August 29, 2019
For Time:
Run 800 meters
15 x Deadlift @275/185-lbs
5 x Rope Climbs
100' Handstand Walk
50 x GHD Sit ups
100' Handstand Walk
5 x Rope Climbs
15 x Deadlift 275/185-lbs
Run 800 meters
WOD | August 28, 2019
For Time:
21-15-9
Strict Pull Ups
Strict Press @75/55-lbs
WOD | August 27, 2019
Power Clean - Find 10 Rep Max
*Must be touch and go
then...
Three Rounds For Time:
75 x Double Unders
50x Air Squats
15x Power Cleans @135/95-lbs
WOD | August 26, 2019
For Time:
Run 1 mile
Row 2,000 meters
30x Burpees over the Rower
400 meter Double KB Farmers Carry @53/35-lbs
WOD | August 24, 2019
Every 10 minutes for 30 minutes:
Row 500 meters
Run 800 meters
50 x Double Unders
WOD | August 23, 2019
Every minute on the minute for 30 minutes, rotating between:
Min 1: 10 x DB Front Squats @50/35-lbs
Min 2: 8 x Burpee Box Jump Overs @24/20-in
Min 3: 3-6 x Strict Handstand Push Ups
WOD | August 22, 2019
Snatch (power or full) - Build to a heavy triple
then...
Every minute on the minute for 10 minutes:
3 x Snatch @135/95-lbs
20 x Double Unders
WOD | August 21, 2019
Every 5:00 for a total of 20:00
Run 400 meters
5 x Clean and Jerks @185/125-lbs
15 x GHD Sit ups
WOD | August 20, 2019
Every 5 minutes for 25 minutes:
20/15 x Bike, calories
20/15 x Row, calories
*score is SLOWEST round
WOD | August 19, 2019
As many rounds and repetitions as possible in 20 minutes:
20 x Thrusters @135/95-lbs
20 x Pull Ups
20 x Box Jumps @24/20-in
WOD | August 17, 2019
Every 3 minutes for 24 minute, alternating between:
1: 200 m Double KB Farmers Carry AHAP
2: 15/12 x Bike, calories + 15 x Burpees
WOD | August 16, 2019
On a running clock...
For Time:
Row 1000 meters
50 x Wall Balls @20/14-lbs
25 x Box Jumps @24/20-in r
est until the 12:00 mark and then:
Run 1 mile
workout courtesy of cf invictus
WOD | August 15, 2019
As many rounds and repetitions as possible in 15 minutes:
40 x Double Unders
10 x Single Arm DB Hang Clean and Split Jerk, alternating @50/35-lbs
5 x Bar Muscle Ups
WOD | August 14, 2019
Every minute on the minute for 20 minutes rotating between:
Station 1: 10 x Deadlift @245/165-lbs
Station 2: 25 x Air Squats Station
3: :40s Double KB Front Rack Hold @53/35-lbs
Station 4: Run 200 meters
WOD | August 13, 2019
Every 6:00 for 24:00 minutes:
40 x Abmat Sit Ups
30 x Push Ups
20/15 x Row, calories
Score is SLOWEST round completed
WOD | August 12, 2019
Back Squat 5 RM
*drop set of 1 x 5 @ -15% for 5 OR MORE REPS!!!!!
then...
As many reps as possible in 9 minutes:
Ascending Ladder 3,6,9,12....
Thrusters 75/55-lbs
Lateral Bar Burpees
Score is total number of reps
WOD | August 10, 2019
Four Rounds For Time:
20/16 x Row, Calories
20 x Dumbbell Snatch, alternating  @55/35-lbs
10 x Single Arm DB Overhead Walking Lunges steps (10 steps for EACH ARM = 20 total steps)
*Rest 1:00 after completing each round
*Score is TOTAL time at completion of fourth round
WOD | August 9, 2019
As many rounds and repetitions in 7 minutes of:
21-15-9
Overhead Squats @95/65-lbs
Pull Ups
Rest 3:00 then
For Time:
100 x Double Unders
30 x Weighted Box Step Overs @24/20-in w/ 53/35-lbs KBs
100 x Double Unders
WOD | August 8, 2019
Complete as many reps as possible in 8 minutes of:
3 x handstand push-ups
3 x Cleans @185/125-lbs
6 x handstand push-ups
3 x Cleans
9 handstand push-ups
3 Cleans
12 x handstand push-ups
6 x cleans
15 x handstand push-ups
6 x Cleans
18 x handstand push-ups
6 x Cleans
21 handstand push-ups
9 x Cleans
Etc.,adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
WOD | August 7, 2019
Three Rounds For Time:
Row 250 meters
21x Hip Extensions
21x Sit ups
Run 400 meters
workout courtesy of crossfit.com
WOD | August 6, 2019
Fifteen rounds for time:
1x Rope Climb
10x Burpees
20x Double Unders
WOD | August 5, 2019
Back Squat - 5 Rep Max with :01s pause on first rep ONLY
*1 x 5+ @ 90% of 5RM for the day then...
For Time:
80 x Wall Balls @20/14-lbs
60 x KB Swings @53/35-lbs
40 x Box Jump Overs @24/20-in
Sprint 200 meters
WOD | August 3, 2019
In teams of two...
As many reps as possible in 40 minutes:
Six Rounds of:
*alternating after completion of full round of triplet
20 x Sit Ups
15 x Thrusters @ 45/35-lbs
10 x Burpees
100/80 x Echo Bike, calories
Four Rounds of:
20 x Sit Ups
15 x Thrusters @ 45/35-lbs
10 x Burpees
100/80 x Echo bike, calories
Two Rounds:
20 x Sit Ups
15 x Thrusters @ 45/35-lbs
10 x Burpees
Max Effort Calories Echo Bike
 
WOD | August 2, 2019
For Time:
60 x Double Unders
30 x Chest to bar Pull Ups
30 x Burpee Box Jump Overs @24/20-in
30 x Chest to bar Pull Ups
60 x Double Unders
WOD | August 1, 2019
For Time:
100 x Air Squats
50 x Push Jerks @135/95-lbs
100 x Air Squats
WOD | July 31, 2019
"Christine"
Three rounds for time:
Row 500 meters
12x Deadlifts @ BW/.75 BW
21x Box Jumps @ 20" (for everyone!)
WOD | July 30, 2019
As many rounds and repetitions as possible in 18 minutes:
15x Wall Balls @ 20/14-lbs
12x Kettlebell Swings @70/53-lbs
9x Burpees
WOD | July 29, 2019
Back Squat 5 RM with :03s pause on FIRST REP ONLY
*3 x 5 @ 10% with NO PAUSE
then...
On a 7 minute clock:
400 m Double KB Farmers Carry @70/53-lbs
In remaining time, complete max effort calories on Echo Bike
WOD | July 27, 2019
For Time:
125x Double-unders
Row 1,000 meters
75x Wallballs @20/14-lbs
Row 1,000 meters
125x Double-unders
workout courtesy of crossfit new england
WOD | July 26, 2019
As many rounds and repetitions as possible in 15 minutes:
10 x Deadlifts @185/125-lbs
15 x Box Jumps @24/20-in
10 x Toes to Bar
WOD | July 25, 2019
For Time:
Row 1,000 meters
25 x Squat Cleans @155/105-lbs
Run 1 mile
WOD | July 24, 2019
Hang Power Snatch 3-3-3, building
then...
For Time: 21-15-9
Hang Power Snatch @115/85-lbs
Bar Facing Burpees
Pistols, alternating
WOD | July 23, 2019
Every 4 minutes for 20 minutes:
15/12 x Bike, calories
15 x Chest to bar Pull ups
50 x Double Unders
WOD | July 22, 2019
Back Squat 5 Rep Max with :03s pause on 1st rep ONLY
then...
*2 x 5 @ 15% with NO PAUSE
then...
2012 Reebok CrossFit Games Regional Individual Event
Three Four Rounds for time:
10x Single-arm Dumbbell Snatch @ 100/70-lbs., alternating
200-foot Shuttle Sprint (100 feet out + 100 feet back)
WOD | July 19, 2019
For Time:
20-18-16-14-12-10-8-6-4-2
Wall Balls @20/14-lbs
Box Jump overs @24/20 - in
WOD | July 18, 2019
As many rounds and repetitions as possible in 20 minutes:
20/16 x Row, calories
20 x KB Swings @70/53-lbs
20 x Burpees over the rower
WOD | July 17, 2019
Three Rounds For Time:
5 x Rope Climbs
100' Single Arm DB OH Walking Lunge @50/35-lbs
*switch hands every 25'
30 x GHD Sit ups
WOD | July 16, 2019
Overhead Squat
Heavy set of 5
Heavy set of 3
Heavy set of 1
then...
As many rounds and repetitions as possible in 12 minutes:
12 x Chest to bar Pull Ups
9 x Power Snatch @115/85-lbs
6 x Overhead Squat @115/85-lbs
WOD | July 15, 2019
Hang Power Clean 1-1-1-1-1 then...
For Time:
30/24 x Bike, calories
30 x Bar Facing Burpees
30 x Hang Power Cleans @ 135/95-lbs
workout courtesy of CF Invictus
WOD | July 13, 2019
For Time:
100/80 x Row, calories
75 x Sit Ups
50 x Kettlebell Swings @70/53-lbs
75 x Sit Ups
100/80 x Row, calories
WOD | July 12, 2019
Front Squat - 3 RM then...
For Time:
Run 400 meters
30 x Squat Cleans @135/95-lbs
Run 400 meters