travel
wod
23 Oct
skillSnatch
wod "Isab-Annie" F
or Time:
10 x Snatch @135/95-lbs
50 x Double Unders
50 x Sit ups
8 x Snatch @135/95-lbs
40 x Double Unders
40 x Sit ups
6 x Snatch @135/95-lbs
30 x Double Unders
30 x Sit ups
4 x Snatch @135/95-lbs
20 x Double Unders
20 x Sit ups
2 x Snatch
10 x Double Unders
10 x Sit ups
after bashBent Over Rows
recent wods
recent wods
travel
wod
WOD | October 22, 2018
Back Squat 3 x 10, across 
*Compare to workout on 10/2/18 and attempt to increase weight 
Then...
As many rounds and repetitions as possible in 7 minutes: 
10 x Dumbbell Deadlift @50/35-lbs 
10 x Burpee Box Jump overs @24/20-in 
 
WOD | October 20, 2018
As many rounds and repetitions as possible in 20 minutes: 
400 meter run 
30 x Wall Balls @20/14-lbs 
20 x Burpees 
WOD | October 19, 2018
Front Squat 8 x 3 , across 
*Heavier than last week's sets of 5s
then...
Tabata Bike 
Rest 1:00
Tabata Ski Erg 
Rest 1:00 
Tabata KB Swings @70/53-lbs 
*Score is TOTAL reps for each movement 
WOD | October 18, 2018
On a 20 minute running clock: 
Row 2,000 meters, then in remaining time: 
As many rounds and reps as possible of:
15x Pull Ups 
15x Box Jumps @30/24-in 
15 x Push Ups 
Score is both TIME for the row and REPS for the amrap 
WOD | October 17, 2018
Four rounds for time:
Run 400 meters 
70x Double unders
30x Sit-ups
Courtesy of CrossFit Linchpin
WOD | October 16, 2018
"Air Force"
For time:
20x Thrusters @ 95/65#
20x Sumo Deadlift High Pulls @ 95/65#
20x Push Jerks @ 95/65#
20x Overhead Squats @ 95/65#
20x Front Squats @ 95/65#
*Every minute on the minute perform 4 burpees.
WOD | October 15, 2018
Back Squat 8 x 3 , across
*Heavier than last week's sets of 5s
then... 
Three Rounds ,each for time: 
100 yard sled push (50 down and back) @135/90-lbs of added weight
WOD | October 13, 2018
In teams of 3:
On a 30 minute clock...
MAX EFFORT ROW, calories
*Switching every minute, athletes will row for a max effort every time
*Upon completion of their minute they will then complete 10 wall balls @20/14-lbs to a 10/9' target + 10 x DB Power Snatch, alternating @50/35-lbs (5 each side)
*CAN ANYONE GET 500 CALORIES?? NEED TO AVERAGE 16-17 calories per round!!!!
WOD | October 12, 2018
Front Squat 5x5, across
*Heavier than last week's sets of 10
then...
For Time:
21 x Handstand Push Ups
3 x Rope Climbs
15 x Handstand Push Ups
2 x Rope Climbs
9 x Handstand Push Ups
1 x Rope Climbs
WOD | October 11, 2018
Three Rounds For Time:
Run 400 meters
15 x Bar Facing Burpees
15 x Squat Cleans @135/95-lbs
WOD | October 10, 2018
Five Rounds, for total reps:
2:00 Max Effort Bike, calories
2:00  AMRAP of  30 Abmat Sit ups + Max Effort Kettlebell Swings @70/53-lbs
*Score is total number of calories + KBS completed
WOD | October 9, 2018
Seven Rounds For Time:
7x Push Jerks @155/105-lbs
7x Chest to bar pull ups
7x Box jumps @ 30/24-lbs
WOD | October 8, 2018
Back Squat 5x5, across
*Heavier than last week's sets of 10
then...
For Time:
50/42 x Row, calories
100 x Double Unders
50/42 x Row, calories
WOD | October 6, 2018
In teams of 2:
20 Rounds For Time:
Row 250 meters
Run 200 meters
*Athletes will work one at a time
*Athlete 1 will complete 250 meters on rower than rest while Athlete 2 completes 250 meters... then Athlete 1 will run 200 meters while Athlete 2 rests...
*Workout is complete when each athlete has completed 10 rounds
WOD | October 5, 2018
Front Squat 3 x 10
Then:
Ten Rounds for Total calories:
:40s Max Effort Echo Bike
:20s rest
WOD | October 4, 2018
For Time:
40 x Wall Balls @20/14-lbs
20 x Pull Ups
20 x Deadlift @225/155-lbs
30 x Wall Balls @20/14-lbs
15 x Pull Ups
15 x Deadlift @225/155-lbs
20 x Wall Balls @20/14-lbs
10 x Pull ups
10 x Deadlift @225/155-lbs
workout courtesy of crossfit linchpin
WOD | October 3, 2018
Ten Rounds For Time:
30x Double Unders
10x Kettlebell Swings @ 53/36-lbs
10x Burpees
WOD | October 2, 2018
Back Squat 3 x 10, across
Then...
Five Rounds For Time:
15x GHD Sit ups
20x Dumbell Walking Lunges @35/20-lbs
WOD | October 1, 2018
Four Rounds For Time:
Run 400 meters
15 x Push Jerk @135/95-lbs
WOD | September 30, 2018
GET FOR THE COACH BRANDON SPECIAL!!!
WOD | September 29, 2018
In teams of 3:
Row 10,000 meters
*Alternate every 1:00
*Following each, interval athlete must complete 7 burpees before beginning rest
WOD | September 28, 2018
In teams of 2:
As many rounds and repetitions as possible in 30 minutes:
50/40 x Bike, calories
100 x Wall Balls @20/14-lbs
50/40 x Bike, calories
400 meter Double KB Farmers Carry @53/35-lbs
WOD | September 27, 2018
Four Rounds For Time:
Run 400 meters
4x Muscle Ups
40x Double Unders
WOD | September 26, 2018
For time:
30x Toes to Bar
30x Row, calories
15x Squat Snatch @ 115/85-lbs
60x Row, calories
15x Squat Snatch @115/85-lbs
30x Row, calories
30x Toes to Bar
WOD | September 25, 2018
Split Jerk  3-3-3-3-3 , building
then...
Three Rounds For Time:
30 x Pull Ups
30 x Push Press @95/65-lbs
WOD | September 24, 2018
For Time:
12-9-6 Deadlift @ 315/225-lbs
24-18-12 Lateral Bar Burpees \
36-27-18 Sit ups
WOD | September 22, 2018
Five Rounds For Time:
100' Walking Lunges
50 x Double Unders
25/20 x Bike, calories
workout inspired by crossfit new england
WOD | September 21, 2018
"E Caf"
Ten rounds for total meters:
1:00 Max Effort Row (meters)
1:00 Rest
Every meter off 3,000 meters = :01 Plank Hold
WOD | September 20, 2018
As many rounds and repetitions as possible in 15 minutes:
15 x Toes to bar
12 x Burpee Box Jump Overs @24/20-in
10 x Kettlebell Swings @53/35-lbs
WOD | September 19, 2018
Front Squat 3 RM
then...
Five Rounds, For Total Reps
1:00 Max Effort Bike, calories
1:00 Max Effort Air Squats
1:00 Max Effort Burpees
1:00 Rest
WOD | September 18, 2018
Three Rounds For Time:
25 x Dumbbell Push Jerks @50/35-lbs
50 x Double Unders
25 x Pull ups
50 x Double Unders
WOD | September 17, 2018
For Time:
Run 1 mile
50 x Wall Balls @20/14-lbs
40 x Box Jumps @24/20-in
30 x Burpees
20 x Power Snatch @115/85-lbs
workout courtesy of crossfit new england
WOD | September 15, 2018
"Machines Gone Bad"
Five Rounds:
1:00 Max Effort Ski, calories
Rest :20 seconds
1:00 Max Effort Bike, calories
Rest :20 seconds
1:00 Max Effort Row, calories
Rest :20 seconds
1:00 Max Effort GHD Sit ups
Rest 1:00
WOD | September 14, 2018
Pigeon Stretch
WOD | September 13, 2018
On a 15 minute clock...
Row 500 meters
21 x Shoulder to overhead @135/95-lbs
Row 500 meters
15 x Shoulder to overhead @155/105-lbs
Row 500 meters
9 x Shoulder to overhead @185/125-lbs
Max Effort Row, meters
Score is total number of meters rowed
WOD | September 12, 2018
Front Squat 3 RM , with :01s pause on 1st rep
*Drop sets 2 x 3 @ -10%  with NO PAUSE
then...
Three Rounds For Time:
20 x 24/20-in Dumbbell Box Step Up and Over @50/35-lbs
20 x Chest to bar Pull ups
WOD | September 11, 2018
On a 10 minutes clock...
Build up to a Heavy Single Power Clean
Rest EXACTLY 5 minutes, then:
As many rounds and repeitions as possible in 10 minutes:
5 x Power Cleans @205/135-lbs
10 x Toes to bar
workout courtesy of crossfit.com
WOD | September 10, 2018
As many rounds and repetitions as possible in 20 minutes of:
Run 200 meters
20/14 x Row, calories
20 x Kettlebell Swings @53/35-lbs
20 x Wall Balls @20/14-lbs
workout courtesy of crossfit new england
WOD | September 8, 2018
Every 3 minutes for 36 minutes:
1) 20/15 x Bike, calories
2) 20/15 x Ski, calories
3) 20 x Thrusters @75/55-lbs
4) Sled Push 100 yards @45/25-lbs
EACH ROUND, INCREASE REPS BY 5!!!!!!!
WOD | September 7, 2018
Front Squat 3 RM , with :03s pause on 1st rep
*Drop sets 2 x 3 @ -10%  with NO PAUSE
then...
For Total Calories:
In teams of 2:
As many calories as possible in 10 minutes: Max Calories, Row
*Partners must rotate EVERY minute
WOD | September 6, 2018
For Total Time:
10 --> 1   Kettlebell Swings @70/53-lbs
2 --> 20 (by 2's) Push Ups
WOD | September 5, 2018
HERO WOD "WARSEN"
Four rounds for time:
27x Wall balls @ 20/14#
16x Deadlifts @ 225/155#
8x Burpee Box Jumps @ 24/20"
3x Rope Climbs
Run 400 meters
WOD | September 4, 2018
Five rounds, with 1:00 rest between rounds:
As many repetitions as possible in 3 minutes:
20 x GHD Sit ups
20 x Hip Extensions
Max Effort Double Unders
*score is total number of double unders
WOD | September 3, 2018
CrossFit HERO WOD "Badger"
Three Rounds For Time:
30 x Squat Cleans @95/65-lbs
30 x Pull ups
Run 800 meters
"Badger" is a CrossFit Hero WOD named after Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. Badger first appeared on the CrossFit website 19 December 2007.
WOD | September 1, 2018
Five Rounds For Time:
50x Double Unders
15x Hang Dumbbell Squat Cleans @45/30-lbs
15x Burpees
50x Double Unders
*Rest 2:00 following each round
workout courtesy of crossfit.com
compare to 2/11/17
WOD | August 31, 2018
Six Rounds For Time:
Run 400 meters
20/15x Calories, Bike
*Rest 2:00 b/t rounds
workout courtesy of crossfit linchpin
compare to 2/21/18
August 30, 2018
For Time:
21 x Deadlift @225/155-lbs
21 x Dumbbell Push Jerk @50/35-lbs
5 x Rope Climbs
15 x Deadlift @225/155-lbs
15 x Dumbbell Push Jerk @50/35-lbs
3 x Rope Climbs
9 x Deadlift @225/155-lbs
9 x Dumbbell Push Jerk @50/35-lbs
1 x Rope Climb
WOD | August 29, 2018
Hero WOD "Josh"
For Time:
21 x Overhead Squats @95/65-lbs
42 x Pull ups
15 x Overhead Squats @95/65-lbs
30 x Pull ups
9 x Overhead Squats 95/65-lbs
18 x Pull ups
WOD | August 28, 2018
Front Squat 3 RM , with :03s pause on 1st rep
*Drop sets 2 x 3 @ -10%  with NO PAUSE then...
For Time:
25 x Burpee Box Jump Over @24/20-in
50 x Wall Balls @20/14-lbs
25 x Burpee Box Jump Over @24/20-in
WOD | August 27, 2018
As many rounds and repetitions as possible in 20 minutes:
50 x Double Unders
40/32 x Row, calories
30 x Kettlebell Swings @70/53-lbs
 
WOD | August 25, 2018
For Time:
Run 800 Meters
100 x Air Squats
100 x Abmat Sit ups
Run 800 Meters
WOD | August 24, 2018
Five Rounds For Time:
9 x Hang Power Cleans @135/95-lbs
9 x Handstand Push Ups
WOD | August 23, 2018
Overhead Squat 5 x 5, building
then...
As many rounds and repetitions as possible in 12 minutes:
Row 250 meters
100 ' Walking Lunge Steps
10 x Burpees
WOD | August 22, 2018
In teams of 2:
Eight Rounds, For Total Time And Reps:
Partner 1: 200 m Double KB Farmers Carry 53/35-lbs
Partner 2: Max Effort Bike, calories
*Each partner must complete 4 rounds
*Score is Time to complete AND how many calories on bike
WOD | August 21, 2018
Push Press 3 RM
*Attempt to increase 5-10 lbs from previous week
*Then drops sets 3 x 3 @15%
then...
For Time:
21-15-9
Toes to bar
Push Press @115/85-lbs
WOD | August 20, 2018
Five Rounds For Time:
10 x Deadlift @225/155-lbs
20 x Wall Balls @20/14-lbs
 
WOD | August 18, 2018

THE KLASH


"What we face may look insurmountable. But I learned something from all of those years of training and competing.  I learned something from all those sets and reps when I didn't think I could lift another ounce of weight.  What I learned is that we are always stronger than we know."


- Arnold Schwarzenegger

WOD | August 17, 2018
Every 2 minutes until work completed
Run 200 meters
Max Effort Burpees
*Must complete 100 burpees
*CAP IS 10 ROUNDS (total time 20 minutes)
WOD | August 16, 2018
Push Press 5 RM
*Attempt to increase 5-10 lbs from previous week
*Then drops sets 2 x 5 @-10%
then...
As many reps as possible in 8 minutes:
5 x Dumbbell Deadlift
5 x Dumbbell Hang Power Clean
5 x Dumbbell Shoulder to Overhead
10 x Walking Lunge Steps
** Rx weight 50/35-lbs
WOD | August 15, 2018
For Time:
Run 400 meters
50 x Pull Ups
Run 400 meters
30 x Chest to bar Pull Ups
Run 400 meters
15 x Bar Muscle Ups