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17 Nov
skillPush Jerk
wod 2007 CrossFit Games WOD
Row 1,000 meters then:
Five Rounds:
25x Pull ups
7x Push Jerks @135/95-lbs
 
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WOD | November 16, 2017
Front Squat - 1 Rep Max
then...
In teams of 3, with one person working at a time:
As many reps as possible in 15 minutes:
Ski 2000 meters
600 yard Overhead Plate Carry @45/25-lbs  (12 x 50 yards)
Max Effort Calories, Assault Bike
WOD | November 15, 2017
Two Rounds For Time:
50x Kettlebell Swings @70/53-lbs
150x Double Unders
 
WOD | November 14, 2017
Back Squat - 1 Rep Max
then...
For Time:
21-15-9
Thrusters @95/65-lbs
Toes to bar
WOD | November 13, 2017
Four Rounds For Time:
Run 400 meters
15x Burpee Box Jump Overs @24/20-in
5x Power Cleans @185/135-lbs
WOD | November 11, 2017
In teams of 2:
Alternating every 2 minutes for 20 minutes:
21x Air Squat
12x Dumbbell Snatch, alternating @50/35-lbs
Max Calories Assault Bike
WOD | November 10, 2017
As many rounds and repetitions as possible in 15 minutes:
5x Deadlifts @275/185-lbs
20x Wall Balls @20/14-lbs
40x Double Unders
WOD | November 9, 2017
Front Squat 10 x 2, across
*compare to 10/19/17
*attempt to increase by 5-15 lbs then...
For Time:
25x Handstand Push ups
Run 800 meters
25x Handstand Push ups
WOD | November 8, 2017
For Time:
50x Walking Lunge Steps
50x Abmat Situps
50x Walking Lunges Steps
50x GHD Sit ups
50x Walking Lunges Steps
50x Toes to bar
50x Walking Lunge Steps
WOD | November 7, 2017
Hang Power Clean 1-1-1-1-1-1-1
then...
Five Rounds For Time:
21x Push Ups
15x Box Jumps overs @24/20-in
9x Hang Power Cleans @155/105-lbs
WOD | November 6, 2017
Back Squat 10 x 2, across
*compare to 10/16/17
*attempt to increase by 5-15 lbs
then...
As many rounds and repetitions as possible in 10 minutes:
15/12 x Row, calories
10x Burpees
WOD | November 3, 2017
Three Rounds For Time:
20x Thruster @95/65-lbs
20x Box Jumps @24/20-in
20x Pull ups
WOD | November 2, 2017
Front Squat 6 x 4, across
*Compare to 10/13/17
*Attempt to increase by 5-15 lbs
then...
For Time:
200 meter Double Kettlebell Farmers Carry @70/53-lbs
Run 800 meters
200 meter Double Kettlebell Farmers Carry @70/53-lbs
WOD | November 1, 2017
On a 15 minute clock, alternating each minute between the following exercises:
Min 1,4,7,10,13: 3x Rope Climbs
Min 2,5,8,11,14: 10x Shoulder to Overhead @155/105-lbs
Min 3,6,9,12,15: 50x Double Unders
*No rest between minutes
WOD | October 31, 2017
CrossFit Open Workout 13.1
As many repetitions as possible in 17 minutes:
40x Burpees
30x Snatch @75/45-lbs
30x Burpees
30x Snatch @135/75-lbs
20x Burpees 30x
Snatch @165/100-lbs
10x Burpees
As many reps as possible @210/120-lbs
WOD | October 30, 2017
Back Squat 6x4, across
*Compare to 10/10/17
*Attempt to increase by 5-15lbs
then...
Two Rounds For Total Calories:
2:00 Max Effort Assault Bike, calories
1:00 Rest
2:00 Max Effort Ski Erg, calories
1:00 Rest
2:00 Max Effort Row, calories
Rest 1:00
WOD | October 28, 2017
In teams of 2:
Twenty Rounds For Time:
10/8x Assault Bike, calories
15x Wall Balls @20/14-lbs
*Parters will alternate each round
WOD | October 27, 2017
Front Squat 4x8, across
Compare to 10/05/17
Attempt to increase by 5-15lbs
then...
In teams of 3:
On a 12 minute running clock:
1) Max Effort, Ski erg (calories)
2) Empty sled push x 100 yards (50 down and back)
3) Rest
*Teammates will switch upon the completion of the sled push
*Partner must be tagged before rotation can begin
*Rotation is same as order listed above
WOD | October 26, 2017
Five Rounds For Time:
Run 400 meters
25x GHD Sit ups
15x Dumbbell Push Jerks @50/35-lbs
WOD | October 25, 2017
As many rounds and repetitions as possible in 12 minutes:
21-15-9
Deadlift @225/155-lbs
Bar facing burpees
Box Jump overs @24/20-in
WOD | October 24, 2017
Back Squat 4x8, across
Compare to 10/02/17
Attempt to increase by 5-15 lbs
then...
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Air Squats
WOD | October 23, 207
CrossFit Open WOD 14.4
As many rounds and repetitions as possible in 14 minutes:
Row 60 calories
50x Toes to bar
40x Wall Balls @20/14-lbs
30x Cleans @135/95-lbs
20x Muscle Ups
WOD | October 22, 2017
As many rounds and repetitions as possible in 30 minutes:
Row 500 meters
Run 400 meters
Three Rounds of "Cindy"
*One round of "Cindy" consists of 5 pull ups, 10 push ups, 15 air squats
workout courtesy of crossfit new england
WOD | October 20, 2017
Five Rounds For Time:
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
Rest 1:00
workout courtesy of crossfit.com
 
WOD | October 19, 2017
Front Squat 10 x 2, across
Then...
Three Rounds:
1:00 ME Assault Bike, calories
Rest :30 seconds
1:00 ME Ski erg
Rest :30 seconds
1:00 Max GHD Sit ups
Rest :30 seconds
WOD | October 18, 2017
As many rounds and repetitions as possible in 15 minutes:
Run 200 meters
20x Hip extensions
2x Rope Climbs
WOD | October 17, 2017
For Time:
60x Double Unders
30x Burpees
60x Double Unders
30x Dumbbell Snatch, alternating @70/50-lbs
60x Double Unders
30x Handstand Push ups
WOD | October 16, 2017
Back Squat 10 x 2, across
Then...
Row 1,000 meters
*This is a TIME TRIAL.  It is a benchmark that will be tested again!
WOD | October 15, 2017
In teams of 2:
As many calories as possible in 20 minutes:
Partner 1: 50 Double Unders + 25x Sit ups
Partner 2: Max Calories, Assault bike
*Switch when partner is done with couplet
WOD | October 14, 2017
In teams of 4:
Row 5,000 meters
1 mile Sled Push @45/25# plates
*Two people working on each
*Break up and switch movements as desired
WOD | October 13, 2017
Front Squat 6x4, across
then...
Three Rounds For Time:
10x DB Snatch, alternating @50/35-lbs
25ft Single Arm (left) DB Overhead Walking Lunges @ 50/35#
5x Single Arm DB Thruster (same arm) @50/35-lbs
10x Single Arm DB Snatch, alternating @50/35-lbs
25ft Single Arm (right) DB Overhead Walking Lunges @ 50/35#
5x Single Arm DB Thrusters (right) @50/35-lbs
Rest :30 seconds
WOD | October 12, 2017
For Time:
Run 1 mile
30x Burpee Bar Muscle Ups
WOD | October 11, 2017
Hang Snatch 1-1-1-1-1-1-1
then...
For Time:
20x Hang Snatch @95/65-lbs
40x Box Jump overs @24/20-in
60x GHD sit ups
40x Box Jump overs @24/20-in
20x Hang Snatch @95/65-lbs
WOD | October 10, 2017
Back Squat 6x4, across
Then...
10 minutes to complete:
100x Kettlebell Swings @70/53-lbs
100x Push ups
*Divide ANY way
WOD | October 9, 2017
Push Jerk 5-5-5
then...
As many rounds and repetitions as possible in 15 minutes:
Row 250 meters
5x Push Jerks @155/105-lbs
10x Toes to bar
WOD | October 7, 2017
In teams of 2:
100-75-50-25
Assault bike, calories
KB swings @53/35-lbs
Air Squats
*Work to be divided evenly
*One person working at a time
WOD | October 6, 2017
As many rounds and repetitions as possible in 5 minutes:
10x Power Cleans @135/95-lbs
5x Burpees over the bar, lateral
REST 2:00
As many rounds and repetitions as possible in 5 minutes:
7x Power Cleans @155/105-lbs
7x Burpees over the bar, lateral
REST 2:00
As many rounds and repetitions as possible in 5 minutes:
5x Power Cleans @185/135-lbs
10x Burpees over the bar, lateral
WOD | October 5, 2017
Front Squat 4x8, across then...
"100%" from the 2016 CF Games
For time:
40x Box Jump Overs @ 30/24"
20x D-ball over the shoulder @ 150/100#
WOD | October 4, 2017
Four Rounds For Time:
25x GHD Sit ups
3x Rope Climbs
Run 400 meters
workout courtesy of crossfit.com
WOD | October 3, 2017
From 0:00 to 2:00
Max Effort Double Unders
From 2:00 to 12:00
As many rounds and reps as possible of:
20x Row, calories
20x Wall Balls @20/14-lbs
From 12:00 to 14:00
Max Effort Double Unders
*Score each part separtely
WOD | October 2, 2017
Back Squat 4x8, across then...
For MAX Load:
20 yard Sled Push, unbroken
WOD | September 30, 2017
As many rounds and repetitions as possible in 20 minutes:
100 meter walking lunges
300 meter run
*wear a 20# vest where possible workout
courtesy of crossfit.com.
WOD | September 29, 2017
Four Rounds, where one round consists of:
2:00 to complete:
8x Dumbbell Deadlifts @50/35-lbs
8x Dumbbell Hang Squat Cleans @50/35-lbs
8x Dumbbell Push Press @50/35-lbs
50 yard OH Waiters Carry, left @50/35-lbs
50 yard OH Waiters Carry, right @50/35-lbs
*Rest remainder of time
 
2:00  Row 500 meters
Rest 2:00
WOD | September 28, 2017
Hero WOD "Michael"
Three Rounds For Time:
Run 800 meters
50x Hip Extensions
50x Sit ups
In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.
He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.
WOD | September 27, 2017
For Time:
21-18-15-12-9-6-3
Burpees
Pull ups
Box Jumps @30/24-lbs
WOD | September 26, 2017
Deadlift 1-1-1-1-1
then...
As many rounds and repetitions as possible in 12 minutes:
80x Double Unders
40x Air Squats
20x Deadlift @185/135-lbs
WOD | September 25, 2017
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 23, 2017
For Time:
Run 800 meters
100x Air Squats
100x Abmat Sit ups
Run 800 meters
WOD | September 22,2017
Deadlift 3-3-3-3-3
*Attempt to increase weight each set
*First set should be around 80-85% of 1 RM
then...
For Time:
30x Dumbbell Box Step ups @40/25-lbs
60x Wall Balls @20/14-lbs
30x Dumbbell Box Step ups @40/25-lbs
WOD | September 21, 2017
Three Rounds For Time:
50/40x Row, calories
100x Double Unders
200 meter KB Farmers Carry @70/53-lbs
workout courtesy of crossfit new england
WOD | September 20, 2017
Three Rounds For Time:
15x Chest to Bar Pull ups
20x Burpees
15x Sumo Deadlift High Pulls @95/65-lbs
WOD | September 19, 2017
Press 5-5-3-3-3-1-1-1
then...
In teams of 2:
As many calories as possible in 10 minutes:
15/12x Assault Bike, calories
*While one partner performs a bike sprint, the other partner will hold a 115/85-lbs barbell overhead
*If barbell drops before calories are complete, 5 burpee penalty will be completed immediately
WOD | September 18, 2017
For Time:
42x Kettlbell Swings @70/53-lbs
21x Front Squat @155/105-lbs
30x Kettlebell Swings @70/53-lbs
15x Front Squat @155/105-lbs
18x Kettlebell Swings @70/53-lbs
9x Front Squat @155/105-lbs
WOD | September 16,2017
In teams of 2:
For Time:
100x Assault Bike, calories
150x DB Squat Clean Thrusters @50/35-lbs
100x Assault Bike, calories
*One athlete working at a time
*Work must be completed in order
WOD | September 15, 2017
Four Rounds For Time:
Run 400 meters
15x Handstand Push ups
3x Rope Climbs
WOD | September 14, 2017
Four Rounds For Time:
15x Hang Power Cleans @155/105-lbs
25x GHD Sit ups
15x Burpees over the bar
WOD | September 13, 2017
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
50x Row, calories
25x Deadlifts @225/155-lbs
 
WOD | September 12, 2017
Front Squat 5-5-3-3-3-1-1-1
then...
As many rounds and repetitons as possible in 8 minutes:
15x Wall Balls @30/20-lbs
200 yard shuttle run (50 yards down and back x 2)
WOD | September 11, 2017
HERO WOD "Danny"
As many rounds and repetitions as possible in 20 minutes:
30x Box jumps a24/20-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 | September 9, 2017
In teams of 2:
Run 1 mile
150x Med Ball Cleans @20/14-lbs
150x Push ups
Run 1 mile
*one person working at time
*work divided evenly
WOD | Septemeber 8, 2017
For Time:
Three Rounds For Time:
Row 500 meters
21x Burpee Box Jump Overs @24/20-in
12x Chest to bar Pull ups