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23 Feb
skillPull Ups
wod CrossFit Benchmark WOD "Nicole"
As many reps as possible in 20 minutes:
Run 400 meters
Max Effort Unbroken Pull Ups
 
after bashGroup Stretch
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WOD | February 21, 2019
Front Squat 3 Rep Max
*attempt to increase from previous week
then..
2 x 3 @-15%
then...
Four Rounds of:
:30s Wall Sit
:15s rest
:30s Sit Ups
:15s rest :
30s Double Unders
:15s rest
:30s Bar Hang
:15s rest
WOD | February 20, 2019
12 Rounds, Each for Time:
Row 250 meters
Rest :60s b/t efforts
*Record FASTEST and SLOWEST rounds
WOD | February 19, 2019
Every minute on the minute for 20 minutes, alternating between:
Odd: 3 x Snatch
Even: 7 x Lateral Bar Burpees
*Weight to be chosen by athelte
*All reps must be done "touch and go" style
WOD | February 18, 2019
Back Squat 3 Rep Max
*attempt to increase from previous week
then..
2 x 3 @-15%
then...
As many rounds and repetitions as possible in 7 minutes:
15 x Wall Balls @20/14-lbs
15 x Power Cleans @95/65-lbs
WOD | February 16, 2019
Hero WOD "Riley"
Run 1.5 miles
150 x Burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire.
Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother, Ken; and a number of family members.
WOD | February 15, 2019
Front Squat 3 Rep Max
then..
2 x 3 @-15%
then...
For Time:
21 x Box Jump Overs @24/20-in
21 x Front Squats @135/95-lbs
200 meter Double KB Farmers Carry @53/35-lbs
15 x Box Jump Overs @24/20-in
15 x Front Squats @135/95-lbs 200 meter
Double KB Farmers Carry @53/35-lbs
9 x Box Jump Overs @24/20-in
9 x Front Squats @135/95-lbs
200 meter Double KB Farmers Carry @53/35-lbs
WOD | February 14, 2019
Weighted Pull Up 5-5-5-5-5, building
then...
Strict Press 5-5-5-5-5, building
then...
As many rounds and reps as possible in 10 minutes:
In teams of 2:
100 yard shuttle run
(4 x 25 yards)
WOD | February 13, 2019
"MCL"
Buy in:
Row 1955m, then:
Two rounds:
13x Deadlifts @315/225-lbs (Masters 185/115-lbs)
64 x Sit ups Cash out:
Row 1955m
WOD | February 12, 2019
CrossFit Open Workout 17.5
Ten Rounds For Time:
9 x Thrusters @95/65-lbs
35 x Double Unders
WOD | February 11, 2019
Back Squat 3 Rep Max
then, 2 x 3 @-15%
then...
Five Rounds, for total reps:
In a 2:00 window...
15/12 x Bike, calories
Max Effort Burpees
Rest 1:00
*Score is total number of burpees
WOD | February 9, 2019
As many rounds and repetitions as possible in 20 minutes:
In teams of 2:
100 x Wall Balls @20/14-lbs
100 x Burpee Box Jump Overs @24/20-in
*Divide work evenly, broken up anyway desired
WOD | February 8, 2019
"Pyramid Double Helen"
For Time:
Run 1200 meters
63 x KB Swing @53/35-lbs
36 x Pull Ups
Run 800 meters
42 x KB Swings @53/35-lbs
24 x Pull ups
Run 400 meters
21 x KB Swings @53/35-lbs
12 Pull ups
WOD | February 7, 2018
Front Squat - 5 Rep Max
*try to increase from previous week
then, 1 x 5 @ -10% of heaviest set of 5
then...
For Time:
20 x Dumbbell Thrusters @35/20-lbs
40 x Dumbbell Box Step Overs @35/20-lbs
20 x Dumbbell Thrusters @35/20-lbs
WOD | February 6, 2019
Five Rounds, Each For Time:
15/12 x Row, calories
10 x Deadlifts @225/155-lbs
15 x Box Jumps @24/20-in
Rest 1:00
WOD | February 5, 2019
Hang Power Clean 3-3-3-3-3
then...
7 Rounds For Time:
45 x Double Unders
15 x GHD Sit ups
WOD | February 4, 2019
Back Squat - 5 Rep Max
*try to increase from previous week
then, 1 x 5 @ -10% of heaviest set of 5
then...
Five Rounds:
10 x Inverted Barbell Rows
10 x Pistols, alternating (5 each)
10 x Deficit Push Ups
WOD | February 2, 2019
In Teams of Two:
As Many Rounds and Reps as Possible in 20 Minutes:
10 x DB Front Rack Lunges
10 x Sit-ups
10 x DB Renegade Rows
10 x Burpees
10 x DB Bicep Curls
Other Partner will serve as pacer performing a 200 meter run carrying odd object (surprise!!)
Upon returning from run partners will switch and pick up where left off
DB weight = 50/35-lbs
 
 
HAPPY GROUNDHOG DAY!
"The trouble with weather forecasting is that it's right too often for us to ignore it and wrong too often for us to rely on it." ~Patrick Young
WOD | February 1, 2019
Front Squat - 5 Rep Max
*try to increase from previous week
then, 1 x 5 @ -10% of heaviest set of 5
then...
Every 3 minutes for 15 minutes:
15/12 x Row, calories
15 x Front Squat @95/65-lbs
3 x Bar Muscle Ups
WOD | January 31, 2019
As many rounds and repeptions as possible in 15 minutes:
40 Double Unders
Run 200 meters
10 x Push Jerks @135/95-lbs
WOD | January 30, 2019
For Time:
30/25 x Bike , calories
30 x Overhead Squats @115/85-lbs
30/25 x Bike, calories
WOD | January 29, 2019
CrossFit Open Workout 17.1
For Time:
10 x Dumbbell Snatch, alterating @50/35-lbs
15 x Burpee Box Jump Over @24/20-in
20 x Dumbbell Snatch, alterating @50/35-lbs
15 x Burpee Box Jump Over @24/20-in
30 x Dumbbell Snatch, alterating @50/35-lbs
15 x Burpee Box Jump Over @24/20-in
40 x Dumbbell Snatch, alterating @50/35-lbs
15 x Burpee Box Jump Over @24/20-in
50 x Dumbbell Snatch, alterating @50/35-lbs
15 x Burpee Box Jump Over @24/20-in
WOD | January 28, 2019
Back Squat - 5 Rep Max
*try to increase from previous week
then, 1 x 5 @ -10% of heaviest set of 5
then...
For Time:
Row 1,00 meters
50 x Medball Cleans @20/14-lbs
Row 1,000 meters
WOD | January 26, 2019
CrossFit Benchmark WOD "Cindy"
As many rounds and repetitions as possible in 20 minutes of:
5 x Pull Ups
10 x Push Ups
15 x Air Squats
WOD | January 25, 2019
For Time:
75/60 x Bike, calories
125 x Double Unders
Row 2000 meters
125 x Double Unders
75/60 x Bike, calories
workout courtesy of crossfit new england
WOD | January 24, 2019
Front Squat - 5 Rep Max
*Try to increase from previous week
then...
1 x 5 @ -10% of heaviest set of 5
then...
Three Rounds For Time:
21 x Dumbbell Thrusters @35/20-lbs
15 x Dumbbell Front Rack Walking Lunge Steps, each @35/20-lbs
3 x Muscle Ups
WOD | January 23, 2019
From 0:00 to 5:00
Run 800 meters
From 5:00 to 10:00
As many repetitions as possible:
Snatch, full @135/95-lbs
From 10:00 - 15:00
Run 800 meters From
15:00 to 20:00 Max Effort Bar Facing Burpees
Each workout should be scored seperately
WOD | January 22, 2019
CrossFit Open Workout 12.3
As many rounds and repetitions as possible in 20 minutes:
15 x Box Jumps @24/20-in
12 x Push Press @115/75-lbs
9 x Toes to Bar
WOD | January 21, 2019
Back Squat - 5 Rep Max
*try to increase from previous week
then...
1 x 5 @ -10% of heaviest set of 5
then...
For Time:
50/40 x Bike, calories
50 x KB Swings @53/35-lbs
50 x Wall Balls @20/14-lbs
WOD | January 20, 2019
As many rounds and repetitions as possible in 20 minutes:
50x Kettlebell Swings @ 53/35-lbs
50/40x Bike, Calories
50x GHD Sit ups
50 x Box Jumps @24/20-lbs
WOD | January 19 ,2019
For Time:
Run 400 meters
100 x Air Squats
Run 400 meters
200 Meter Double KB Farmers Carry @70/53-lbs
Run 400 meters
100 x Air Squats
Run 400 meters
WOD | January 18, 2019
For Time:
21 x Chest to Bar Pull ups
9 x Clean and Jerks @165/115-lbs
15 x Chest to bar Pull ups
6 x Clean and Jerks @185/125-lbs
9x Chest to Bar Pull ups
3 x Clean and Jerks @205/135-lbs
WOD | January 17, 2019
Front Squat -
5 Rep Max
then, 1 x 5 @ -10% of heaviest set of 5
then...
For Time:
27-21-15-9
Row, calories
Wall Balls @20/14-lbs
WOD | January 16, 2019
As many rounds and repetitions as possible in 15 minutes:
Run 200 meters
5 x Deficit Handstand Push ups
1 x Rope Climb @15'
Rx Women - 25-lbs plates for deficit
Rx Men - 45-lbs plates for deficit
WOD | January 15, 2019
For Total Reps:
Every minute on the minute perform:
5 x Deadlift @225/155-lbs
1 x Burpee over the bar (lateral)
*The burpees will be completed in "Death By..." format.  Each minute you will add ONE burpee until you reach a time where you can no longer complete the required burpees in that minute.
WOD | January 14, 2019
Back Squat - 5 Rep Max then,
1 x 5 @ -10% of heaviest set of 5
then...
Tabata Double Unders
Rest 1:00
Tabata Jumping Squats @ 45/35-lbs
* Score is total number of reps
WOD | January 12, 2018
Five Rounds For Total Time:
21x Wall Balls @20/14-lbs
18 x DB Snatch, alternating @50/35-lbs
15/12 x Bike, calories
12 x Toes to bar
Rest 1:00
WOD | January 11, 2019
"The Ghost"
Six Rounds
For Time:
1:00 Max effort Row (calories)
1:00 Max effort Burpees
1:00 Max effort Double unders
1:00 Rest
workout courtesy of crossfit.com
WOD | January 10, 2019
Overhead Squat 5 - 3 -1
then...
For Time:
21-15-9
Pull Ups
Overhead Squats @95/65-lbs
WOD | January 9, 2019
Thruster 5 - 3 - 1
then...
Three Rounds For Time:
Run 400 meters
21x Thrusters @ 75/55-lbs
21x Box Jump Overs @24/20-in
WOD | January 8, 2019
For time:
42-30-18 Row (calories)
Kettlebell Swings @ 70/53#
WOD | January 7, 2019
Push Jerk 5 - 3 -1   then...
For Time:
15-12-9-6-3
Push Jerks @135/95-lbs
30-24-18-12-6
Air Squats
45-36-27-18-9
Sit ups
WOD | January 5, 2018
Every 5 minutes for 25:00
20/14 x Echo Bike, calories
20 x 10 meter shuttle runs
20/14 x Row, calories
workout courtesy of crossfit new england
WOD | January 4, 2019
For Time:
50-40-30-20-10
KB Swings @53/35-lbs
Box Jumps @24/20-in
WOD | January 3, 2019
Front Squat 5-3-1
*record reps for each set then...
For Time:
10 ----> 1
Thrusters @95/65-lbs
Pull ups
WOD | January 2, 2019
As many rounds and repetitions as possible in 15 minutes:
10 x GHD Sit ups
Run 200 meters
30 x Double Unders
WOD | January 1, 2019
"It is never too late to be what you might have been."
George Eliot
WOD | December 31, 2018
Deadlift 5 - 3 - 1
*increase weight for each set then...
Five Rounds for time of:
15x Wall Ball Shots @ 20/14-lbs
12x Deadlifts @ 185/135-lbs
9x Burpees, lateral over bar
*workout courtesy of crossfit linchpin
WOD | December 29, 2018
As many rounds and repetitions as possible in 20 minutes:
20/15 x Bike, calories
200 meter Double KB Farmers Carry @53/35-lbs
20 x Dumbbell Push Press @35/20-lbs
WOD | December 28, 2018
In teams of 2:
Switching every 2:00 for 32:00...
*8 Rounds Each athlete
Row 250 meters
10 x Front Squats @115/85-lbs
Max Burpees Over the bar (lateral)
WOD | December 27, 2018
Clean and Jerk - Heavy Single
then...
Three Rounds For Time:
10 x Clean and Jerk @135/95-lbs
50x Double Unders
WOD | December 26, 2018
CrossFit Benchmark Workout "Barbara" Five Rounds For Time:
20 x Pull Ups
30 x Push Ups
40 x Sit ups
50 x Air Squats
Rest precisely three minutes between rounds.
WOD | December 24, 2018
The 12 Days of "KLEW"mas For Time:
1x Muscle Up
2x Overhead Squat @ 115/85-lbs
3x Power Snatch @ 115/85-lbs
4x Front Squat @ 115/85-lbs
5x Push Press @ 115/85-lbs
6x Power Cleans @ 115/85-lbs
7x Toes to bar OR V-ups
8x Kettlebell Swings @70/53-lbs
9x Burpees
10x  Row, calories
11x Handstand Push ups
12x Pistols (each leg)
WOD | December 22, 2018
In teams of 2:
As many rounds and repetitions as possible in 22 minutes (yes 22!)
100/80 x Assault Bike, calories
100 x Burpees
100 x Med Ball Cleans @20/14-lbs
*one person working at a time
*all reps for exercise MUST be completed before moving on to next movement
WOD | December 21, 2018
As many rounds and repetitions as possible in 20 mintues:
20x Wall Ball Shots @20/14-lbs
20x Sumo Deadlift High Pulls @75/55-lbs
20x Box Jumps @24/20in
20x Push Press @75/55-lbs
Row 20 calories
workout courtesy of cfne
WOD | December 20, 2018
Hero WOD "Nate"
As many rounds and repetitions as possible in 20 minutes:
2 x Muscle Ups
4 x Handstand Push Ups
8 x Kettlebell Swings @70/53-lbs
WOD | December 19, 2018
Every 4 minutes for 20 minutes:
70 x Double Unders
35 x Sit ups
Max Distance Row, meters
*score is total distance rowed
WOD | December 18, 2018
As many rounds and repetitions as possible in 15 minutes:
1 x Legless Rope Climb
3 x Clean and Jerks @185/125-lbs
5 x Bar-facing Burpees
WOD | December 17, 2018
Back Squat 5-5-5-5-5
*3second tempo descent for every rep
*1second pause at bottom for every rep
then...
For Time:
Run 1 mile
*Every minute on the minute perform 10 air squats
*Workout STARTS with 10 air squats
TIME CAP 10 MINUTES
WOD | December 15, 2018
For Time:
Row 2000 meters
50 x Wall Balls @20/14-lbs
Row 1000 meters
35 x Wall Balls @20/14-lbs
Row 500 meters
20 x Wall Balls @20/14-lbs
WOD | December 14, 2018
For Time:
30 x Deadlift @225/155-lbs
50 x Double unders
20 x Deadlift @275/185-lbs
100 x Double Unders
10 x Deadlift @315/225-lbs
150 x Double Unders