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26 May
skillHang Power Clean
wod Hang Power Clean - Heavy double
Then....
Three Rounds For Time:
Run 400 meters
20x Hang Power Cleans @95/65-lbs
20x Push Press @95/65-lbs
metcon courtesy of crossfit linchpin
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WOD | May 25, 2017
Front Squat 3 RM
*:03s descent + :03s pause at bottom for EVERY rep
Then..
For Time:
As many rounds and repetitions as possible in 8 minutes:
15x Wall Balls @20/14-lbs
15/12x Assault Bike, calories
WOD | May 24, 2017
Four Rounds For Time:
25x GHD Sit ups
25' Single arm DB OH Walking Lunge, left @50/35-lbs
25' Single arm DB OH Walking Lunge, right @50/35-lbs
WOD | May 23, 2017
For Time:
9-6-3
Thruster @165/110-lbs
Ring Muscle Up
workout courtesy of crossfit.com
WOD | May 22, 2017
Back Squat 3 RM
*:03s descent + :03s pause at bottom for EVERY rep
Then..
Every minute on the minute for 10 minutes:
10x Kettlebell Swings @70/53-lbs
35x Double Unders
WOD | May 20, 2017
"Bradley"
Ten Rounds For Time:
Sprint 100 meters
10x Pull ups
Sprint 100 meters
10x Burpees
*Rest :30 between each round
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on Jan. 3, 2010, by an improvised explosive device in Zhari District, Kandahar Province, Afghanistan.
He is survived by his wife, Tiffany; daughter, Chloe; parents, Gary and Paula; and brother, Ryan.
WOD | May 19, 2017
For Time:
10x Deadlift @315/225-lbs
50x Double Unders
20x Box Jump Overs @30/24-in
50x Double Unders
30x Toes to bar
50x Double Unders
20x Box Jump Overs @30/24-in
50x Double Unders
10x Deadlift @315/225-lbs
WOD | May 18, 2017
Front Squat - Heavy set of 5,3 & 1
Then...
Five Rounds For Total Time:
IN TEAMS OF 3:
Sled Push @135/90-lbs x 40 yards
Assault Bike x 10/8 calories
*Rest will be about 2:1
ONE ATHLETE working at a time; must complete couplet before second athlete goes
WOD | May 17, 2017
Weight Pull up 5-5-5-5-5
then...
Every 2:00 for 12 minutes:
Run 200 meters
Max Effot  DB Hang Squat Cleans @50/35-lbs
WOD | May 16,2017
Seven Rounds For Time:
21x Shoulder Press @75/55-lbs
21x Hip Extensions
workout inspired by crossfit.com
WOD | May 15,2017
Power Snatch - Heavy triple
Then...
For Total Time:
Row 500 meters, then:
21-15-9
Power Snatch @95/65-lbs
Burpees Over the Bar
Then,
Row 500 meters
WOD | May 13,2017
HERO WOD "Harper"
As many rounds and repetitions in 23 minutes:
9x Chest to bar Pull ups
15x Power Cleans @135/95-lbs
21x Air Squats
400 meter run with 45/25# plate
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.
He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
WOD | May 12, 2017
Four Rounds For Time:
20x Dumbbell Snatch, alternating @70/50-lbs
20x GHD Sit ups
Row 500 meters
WOD | May 11, 2017
From 0:00 - 8:00
Run 1 mile
From 8:00 - 10:00, Rest then:
From 10:00 - 18:00
100/80x Assault Bike, calories
From 18:00 - 20:00 Rest , then:
For Time: 75x Kettlebell Swings @70/53-lbs
WOD | May 10, 2017
Push Press - Heavy Double
Then..
In Teams of Two:
As many rounds as possible in 10 minutes:
100x Double Under, 50 each
15x Push Press @ 75/55-lbs.
10x Box Jump, 24/20-inches
*Double Unders are performed at the top of each round. To complete the round, both athletes must Push Press and Box Jump, rotating once the other is finished at that evolution.
WOD | May 9, 2017
Four Rounds For Time:
25x Row, calories
15x Thrusters @95/65-lbs
5x Muscle Ups
WOD | May 8, 2017
Back Squat 6x6
*The first rep of each set is to be done with a 5 second descent and 5 second pause at bottom
*Use 70-80% of 1RM
Then....
Five Rounds For Time:
15x Toes to bar
15x Burpees
WOD | May 6, 2017
CrossFit Hero WOD "T.U.P."
For Time:
15-12-9-6-3
Power Cleans @135/95-lbs
Pull ups
Front Squat @135/95-lbs
Pull ups
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.
WOD | May 5, 2017
Bench Press 5-5-5-5-5
Then...
As many rounds and repetitions as possible in 15 minutes:
In teams of 3:
15x Stone to shoulder @100/80-lbs
Run 100 meters
100 yard sled push @315/225-lbs
Run 100 meters
WOD | May 4, 2017
For Time:
40-30-20-10
Assault Bike, calories
Kettlebell Swings @53/35-lbs
Sit ups
workout courtesy of crossfit linchpin
WOD | May 3, 2017
For Time:
Row 1000 meters
100 x Double Unders
Row 750 meters
75x Double Under
Row 500 meters
50  x Double Unders
Row 250 meters
25 x Double Unders
WOD | May 2, 2017
2 Push Jerk + 1 Split Jerk
*Take 12 minutes to work up to a heavy set of this complex
Then...
2017 CrossFit Qualifier Workout
For Time:
21-15-9
Shoulder to Overhead @135/95-lbs
Chest to bar Pull up
workout courtesy of crossfit.com
WOD | May 1, 2017
** 40 minutes **
Back Squat 6 x 5
*The first rep of each set is to be done with a 5 second descent and 5 second pause at bottom
*Use 70-80% of 1 RM
*Start on the lower end and increase if technique if perfect
then...
For Time:
22-16-10
Wall Balls @30/20-lbs
Burpees
WOD | April 30, 2017
"Knowing is not enough; we must apply.  Wishing is not enough; we must do. "
- Johann Wolfgang Von Goethe
WOD | April 29, 2017
In teams of 3:
Complete the following in order:
150x Ski erg, calories
300x Wall Balls @20/14-lbs
450x Double Unders
*One Athlete working at a time
*One Athlete resting
*One Athlete holds a 50/30-lbs slam ball
WOD | April 28, 2017
Four Rounds For Time:
15x Ring Dips
30x GHD Sit ups
Run 400 meters
workout courtesy of crossfit.com
WOD | April 27, 2017
Snatch - Work up to a challenging touch and go set of 3
*This is to be a full snatch, not power
Then...
As many rounds and repetitions as possible in 8 minutes:
5x Squat Snatch @135/95-lbs
2x Rope Climbs
workout courtesy of misfit athletics
WOD | April 26, 2017
Dumbbell Strict Press
5-5-5-5-5, ascending
Then...
As many rounds and repetitions as possible in 15 minutes:
Row 20 calories
15x Pull ups
10x Dumbbell Push Jerk @50/35-lbs
WOD | April 25, 2017
Deadlift 3-3-3, ascending
Then...
21-15-9
Deadlifts @275/185-lbs
Burpees over the bar
WOD | April 24, 2017

Back Squat 6 x 4


*The first rep of each set is to be done with a 5 second descent and 5 second pause at bottom


*Use 70-80% of 1 RM


Then...


Three Rounds For Time:


Run 300 meters


Walking Lunges 100 meters

WOD | April 23, 2017
Tabata Air Squats
Rest 1:00
Tabata Pull Ups
Rest 1:00
Tabata Double Unders
Rest 1:00
Tabata Push Ups
*Record lowest score for each exercise
WOD | April 22, 2017
Three Rounds For Time:
50x Row, calories
25x Burpee Box Jump overs @24/20-in
50x Abmat Sit ups
WOD | April 21, 2017
Deadlift - Build up to Heavy set of 10
then...
Five Rounds For Time:
Run 400 meters
21 x Deadlift @185/135-lbs
workout courtesy of crossfit.com
WOD | April 20, 2017
Hang Power Snatch
1-1-1-1-1, ascending
then...
Ten Rounds For Time:
3x Hang Power Snatch @135/95-lbs
10x Wall Balls @20/14-lbs
30x Double Unders
WOD | April 19, 2017
100/80x Assault Bike, calories
100x Kettlebell Swings @70/53-lbs
100x GHD Sit ups
* Athletes will rotate every minute until all reps are completed
*If one movement is completed athletes may rotate beween remaining two
WOD | April 18, 2017
Four Rounds For Time:
15x Chest to bar pull ups
50' Front Rack Walking Lunges @115/85-lbs
15x Handstand Push Ups
WOD | April 17,2017
Back Squat 6 x 3
*The first rep of each set is to be done with a 5 second descent and 5 second pause at bottom
*Use 70-80% of 1 RM
Then...
For Time:
30x Bear Complex @ 95/65-lbs
*10x Burpee Penalty for dropping the bar
WOD | April 16, 2017
"If your actions inspire others to dream more, learn more, do more, and become more, you are a leader." -- John Quincy Adams
WOD | April 15, 2017
"Apuzzio"
For time:
10x Rope Climbs
30x Front Squats @ 155/105#
30x Deadlifts @ 225/155#
Row 1000 meters
Run 800 meters
30x Burpees
30x Wall Balls @ 20/14#
10x Rope Climbs
WOD | April 14, 2017
Snatch 1-1-1-1-1
then...
"Isabel"
For Time:
30x Snatch @135/95-lbs
WOD | April 13, 2017
Five Rounds For Time:
15/12x Assault Bike, calories
10x Box Jumps @30/24-in
15x Wall Balls @30/20-lbs
WOD | April 12, 2017
Three Rounds For Time:
15x Power Cleans @115/85-lbs
45x Double-unders
15x Push Jerks @115/85-lbs
45x Double-unders
workout courtesy of crossfit linchpin
WOD | April 11, 2017
Back Squat 6 x 2
*The first rep of each set is to be done with a 5 second descent and 5 second pause at bottom
*Use 70-80% of 1 RM
Then...
In teams of 3:
As many yards as possible in 7 minutes:
40 yard Sled Push @225/135-lbs
WOD | April 10, 2017
Three Rounds For Time:
27x GHD Sit ups
21x Sumo Deadlift High Pulls @95/65-lbs
15x Burpees
9x Bar Muscle Ups
WOD | April 8, 2017
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 | April 7, 2017
Clean 1-1-1-1-1
Then...
As many rounds and repetitions as possible in 7 minutes:
10x Power Cleans @135/95-lbs
20x Push ups
WOD | April 6, 2017
For Total Reps
Tabata Kettlebell Swings @53/35-lbs
Rest 1:00
Tabata Burpees
Rest 1:00
Tabata Ski erg, calories
Rest 1:00
Tabata Kettlebell Goblet Squats @53/35-lbs
*Record the lowest round for each exercise
WOD | April 5, 2017
As many rounds and repetitions as possible in 15 minutes:
20x Row, calories
10x Box Jumps @30/24-lbs
5x Muscle Ups
WOD | April 4, 2017
Overhead Squat 1-1-1-1-1
Then...
CrossFit Benchmark WOD "Nancy"
Five Rounds For Time:
Run 400 meters
15x Overhead Squats @95/65-lbs
WOD | April 3, 2017
Push Press - 3-3-3
Then...
For Time:
25x Toes to Bar
5x Push Press @115/85-lbs
20x Toes to bar
10x Push Press @115/85-lbs
15x Toes to bar
15x Push Press @115/85-lbs
10x Toes to bar
20x Push Press @115/85-lbs
5x Toes to bar
25x Push Press @115/85-lbs
WOD | April 1, 2017
CrossFit Benchmark WOD "Helen"
Three Rounds For Time:
Run 400 meters
21x Kettlebell Swings @53/35-lbs
12x Pull ups
WOD | March 31, 2017
Front Squat 1 REP MAX
then...
As many rounds and repetitions as possible in 10 minutes:
In teams of 2:
1) 15/12 x Assault Bike, calories
2) 3 x Squat Cleans @185/135-lbs
WOD | March 30, 2017
Push Jerk 5-5-3-3-1-1-1
then...
For Time:
10-8-6-4-2
Push Jerks @165/115-lbs
*Perform 50 Double Unders
WOD | March 29, 2017
For Time:
50x Wall Balls @20/14-lbs
Run 200 meters
40x Wall Balls @20/14-lbs
Run 400 meters
30x Wall Balls @20/14-lbs
Run 600 meters
20x Wall Balls @20/14-lbs
Run 800 meters
10x Wall Balls @20/14-lbs
WOD | March 28, 2017
Back Squat - 1 REP MAX
Then...
Every minutes on the minute for 15 minutes, rotating between:
Minute 1,4,7,10,13: 15/12x Row, calories
Minute 2,5,8,11,14: 15x Kettlebell Swing @70/53-lbs
Minute 3,6,9,12,15: Max Effort Push Ups
*Score is total number of push ups
WOD | March 27, 2017
As many rounds and repetitions as possible in 15 minutes:
10x Chest to bar Pull ups
15x Burpee Box Jumps @24/20-in
20x Sit ups
WOD | March 25,2017
In teams of 2:
Three Rounds For Time:
100x Assault Bike, Calories
50x Hang Power Cleans @135/95-lbs
Run 1000 meters (5 KLEW laps)
*Work to be divided evenly
WOD | March 24,2017
2017 CrossFit Open Workout 17.5
Ten Rounds For Time:
9x Thrusters @95/65-lbs
35x Double Unders
WOD | March 23, 2017
Five Rounds:
:40s Max Effort Kettlebell Swings @53/35-lbs
:20s Rest
:40s Max Effort Burpees
:20s Rest
:40s Max Effort Box Jumps @24/20-in
:20s Rest
:40s Max Effort Sit ups
:20s Rest
*Record total reps for HIGHEST and LOWEST rounds
March 22, 2017
Week 4 Wendler Cycle 2
DELOAD
Front Squat
1x5@ 40%
1x5@ 50%
1x5@ 60%
Then...
As many rounds and reps as possible in 12 minutes:
3x Rope Climbs
12x Push Press @135/95-lbs
50x Double Unders
workout courtesy of crossfit.com
WOD | March 21, 2017
As many repetitions as possible in 17 minutes:
Row 1000 meters
20x Clean @ 135/95-lbs
Row 750 meters
15x Clean @ 155/95-lbs
Row 500 meters
10x Clean @ 185/135-lbs
Row 250 meters
Max Reps @ 225/155-lbs