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wod
22 Aug
skillSnatch
wod 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
after bashRecover
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wod
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
WOD | July 11, 2019
Five Rounds For Total Reps:
1:00 Max Effort Stone over the Shoulder @150/100-lbs
1:00 Max Effort Dumbbell Push Jerks @50/35-lbs
1:00 Max Effort Box Jumps @30/24-lbs
1:00 Rest
WOD | July 10, 2019
As many rounds and repetitions as possible in 15 minutes:
50 x Double Unders
25 x Wall Balls @20/14-lbs
10 x Toes to bar
WOD | July 9, 2019
Five Rounds, For Total Reps:
1:00 Max DB Snatch, alternating @70/50-lbs
1:00 Max Burpees over the DB
2:00 Max Calories on Echo Bike
Rest 2:00
WOD | July 8, 2019
Back Squat - 3 RM
then...
As many reps as possible in 9 minutes:
Row 1500 meters
Max Effort Squat Clean Thrusters @135/95-lbs
*Score time to complete row AND reps of squat clean thrusters
WOD | July 6, 2019
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings @53/35-lbs
10 Box Step-Overs 20"(with Dumbbells 35/20#)
5 x Clean and Jerks @135/95-lbs
Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 box step-overs, Partner A does 5 C&Js, then Partner B does 25 air squats…and so on.
WOD | July 5, 2019
In teams of 3:
As many total reps as possible in 20 minutes:
150/100 x Ski, calories
*One person working, one person resting, one remains in plank
150 x DB Snatch, alternating @50/35-lbs
*One person working, one person resting, one person holds plate OH @45/35-lbs
150 x KB Goblet Squats @53/35-lbs
*One person working, one person resting, one person holding bottom of air squat
WOD | July 4, 2019
CrossFit Hero WOD "Small"
Three Rounds For Time:
Row 1000 meters
50 x Burpees
50 x Box Jumps @24/20-in
Run 800 meters
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
WOD | July 3, 2019
Front Squat - 5 Rep Max
then...
Every minute on the minute for 10 minutes:
Even: 20 x Pull Ups
Odd: 5 x Shoulder to Overhead @165/110-lbs
WOD | July 2, 2019
Deadlift 3-3-3-3-3 , building
then...
For Time:
21-15-9
Echo Bike, calories
Deadlift @ 185/125-lbs
WOD | July 1, 2019
Back Squat - 5 Rep Max
then...
Three Rounds For Time:
75x Double Unders
25 x Toes to bar
10 x Hang Dumbbell Squat Cleans @50/35-lbs
WOD | June 29, 2019
For Time:
50-40-30-20-10
Kettlebell Swings @53/35-lbs
Abmat Sit ups
*After each set complete 100' walking lunges
WOD | June 28, 2019
Front Squat - 10 Rep Max
then...
For Time:
100 x Double Under BUY IN
9-15-21 Thrusters @75/55-lbs
Pull Ups
100 x Double Under CASH OUT
WOD | June 27, 2019
Seven Rounds For Time:
Run 200 meters
12 x Burpees
WOD | June 26, 2019
"FIGHT GONE BAD"
Three Rounds For Total Reps
1:00 Max Effort Wall Balls @20/14-lbs
1:00 Max Effort Sumo Deadlift High Pull @75/55-lbs
1:00 Max Effort Box Jumps @24/20-in
1:00 Max Effort Push Press @75/55-lbs
1:00 Max Effort Row, calories
1:00 Rest
Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 roundversions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.
WOD | June 25, 2019
Every 4 minutes for 20:00
20/14 x Bike, calories
10 x Lateral Bar Burpees
5 x Power Snatch @135/95-lbs
workout courtesy of crossfit new england
WOD | June 24,2019
Back Squat - 10 Rep Max
then...
"Death by 10 Meters"
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
WOD | June 22, 2019
As many rounds and repetitions as possible in 20 minutes:
20 x Wall Balls @20/14-lbs
20/14 x Row, calories
20 x Push Ups
20 x Box Jumps @24/20-in
WOD | June 21, 2019
Front Squat 8 x 3
*compare to 5/31/19 then...
For QUALITY:
15-12-9-6-3
Ring Dips
*In between each set, perform 25 x KB Swings @53/35-lbs
WOD | June 20, 2019
In teams of 2:
Four total rounds
P1: Max Effort Echo bike, calories
P2: 50' Handstand Walk + 50 sit ups + 50' Handstand Walk
*HS Walk scale: Bear crawl
WOD | June 19, 2019
CrossFit Open WOD 16.5
For Time:
21-18-15-12-9-6-3
Thrusters @95/65-lbs
Bar Facing Burpees
WOD | June 18, 2019
Build to a heavy single in the following complex:
Push Press + Push Jerk + Split Jerk then...
For Time:
21-15-9
Box Jumps @30/24-in
Chest to bar pull ups
Shoulder to Overhead @115/85-lbs
WOD | June 17, 2019
Back Squat 8 x 3
*compare to 5/29/19 then...
As many rounds and repetitions as possible in 8 minutes:
30 x Double Unders
Row 250 meters
Run 200 meters
WOD | June 15, 2019
Every 3:00 for 21 minutes:
12 x Dumbbell Snatch, alternating @50/35-lbs
12 x Burpees over the DB
100 meter shuttle run (50 down and back)
WOD | June 14, 2019
Front Squat 5 x 5
*compare to 5/24/19
then...
As many rounds and reps as possible in 7 minutes:
7 x Hang Power Cleans @135/95-lbs
7 x Shoulder to Overhead @135/95-lbs
35 x Double unders
WOD | June 13, 2019
Three Rounds For Time:
Run 800 meters
5 x Rope Climbs
25x GHD Sit ups
WOD | June 12, 2019
Benchmark WOD #2
Deadlift 1 RM
then...
CrossFit Benchmark WOD "Diane"
For Time:
21-15-9
Deadlift @225/155-lbs
Handstand Push Ups