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25 Jul
skillPower Clean
wod “The Chief"
Five cycles, as many rounds as possible in three minutes:
3x Power Clean @135/95-lbs.
6x Push ups
9x Squats
A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds.
workout courtesy of crossfit.com
after bashBar Roll outs
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WOD | July 24, 2017
Back Squat - 8 x 2, holding
*Weight should be 90% of 1 RM then...
As many meters as possible in 7 minutes:
In teams of 3...
*Carry a stone @150/100 for as far as possible/ switching every :20s
WOD | July 22, 2017
Every 2:00 for 20 minutes, alternating between:
15 Hip Extensions
30x Sit ups
45x Double Unders
AND
30/22x Assault Bike, calories
WOD | July 21, 2017
Five Rounds For Time:
50' Overhead Walking Lunges @45/35-lbs
21x Burpees
WOD | July 20, 2017
Front Squat - Heavy Single with Pause
*Then remove the pause and complete 8 reps in as few sets as possible
Then...
For Time:
21-15-9
Front Squat @165/115-lbs
Chest to bar Pull ups
WOD | July 19, 2017
For Time:
Run 400 meters
30x Toes to bar
30x Box Jump overs @24/20-in
30x Dumbbell Snatch @70/50-lbs
Run 400 meters
WOD | July 18, 2017
Power Snatch - Build to a heavy single
Then...
Four Rounds:
In a 3:00 window:
30/25x Row, calories
Max Effort Power Snatch @115/80-lbs
*Rest :90s between rounds
WOD | July 17, 2017
Back Squat - 6 x 1 (Heavy Singles)
Then...
For Total Reps:
Tabata Double Unders
Rest 1:00
Tabata Medicine Ball Cleans @20/14-lbs
Rest 1:00
Tabata Ski Erg, calories
WOD | July 16, 2017
... a SURPRISE!!!!!!!
WOD | July 16, 2017
Five Rounds For Time:
20/15x Assault Bike, calories
40 yard Sled Push @25/15-lbs
20x Sit ups
40 yard Sled Push @25/15-lbs
 
WOD | July 15, 2017
10, one-minute rounds; rest exactly one minute between rounds:
8x Wall Ball @ 30/20-lbs.
100-meter Shuttle Sprint (50 meters out + 50 meters back)
Max Rep Kettlebell Swing @ 53/35-lbs.
WOD | July 14, 2017
As many rounds and repetitions as possible in 15 minutes:
10x Handstand Push ups
20/15x Row, calories
10x Deadlift @225/155-lbs
WOD | July 13, 2017
Front Squat 8 x 3, building
Then...
For Total Calories:
In a 5 minute window:
50x GHD Sit ups
50x Front Squats @45/35-lbs
Max Effort Assault Bike
*Score is total number of calories
WOD | July 12, 2017
Five Rounds For Time:
Run 200 meters
15x Burpee Box Jumps overs @30/24-in
3x Rope Climbs
WOD | July 11, 2017
Power Clean - Heavy Single
Then...
For Time: 9-6-3 Power Cleans @225/155-lbs
Bar Muscle ups
WOD | July 10, 2017
Back Squat - Heavy set of 10
*Recover, then with same weight, accumulate 20 additional reps with that same weight *Attempt as few sets as possible
then...
Three Rounds For Time:
75x Double Unders
25x Overhead Squats @75/55-lbs
WOD | July 8, 2017
"Ronnie Tarentino"
In teams of 2, for time:
Row 2000 meters
50x Clean and Jerks @ 155/105#
Row 2000 meters
100x Burpees
Row 2000 meters
150x Wall Balls @ 20/14
*All work to be divided equally.
WOD | July 7, 2017
For Time:
21-18-15-12-9-6-3
Pull Ups
DB Push Jerks @50/35-lbs
WOD | July 6, 2017
Deadlift 3-3-3-3-3 , building
Then...
21-15-9
Assault Bike, calories
Deadlift @185/135-lbs
WOD | July 5, 2017
"Isab-Annie"
50x Double Unders
50x Sit ups
10x Snatch @135/95-lbs
40x Double Unders
40x Sit ups
8x Snatch @135/95-lbs
30x Double Unders
30x Sit ups
6x Snatch @135/95-lbs
20x Double Unders
20x Sit ups
4x Snatch @135/95-lbs
10x Double Unders
10x Sit ups
2x Snatch @135/95-lbs
*Immediately after finishing workout, athlete will complete 30 Overhead Squats at SAME WEIGHT USED IN WORKOUT in as few sets as possible
*Time cap for this portion will be 5 minutes
WOD | July 4, 2017
CrossFit Hero WOD "Small"
Three rounds for time:
Row 1000 meters
50x Burpees
50x Box Jumps @ 24/20"
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, 2017
For Time:
9-15-21
Thrusters @95/65-lbs
Toes to bar
WOD | July 1, 2017
In teams of 2:
Two Rounds, one athlete working at a time:
200x Double Unders
150x Wall Balls @20/14-lbs
100x Deadlifts @135/95-lbs
WOD | June 30 ,2017
CrossFit Benchmark WOD "Eva"
Five Rounds For Time:
Run 800 meters
30 x Kettlebell Swings @70/53-lbs
30x Pull ups
WOD | June 29, 2017
Front Squat - 1 Rep Max
then...
As many rounds and reps as possible in 10 minutes:
15/12x Assault Bike, calories
10x DB Snatch @70/50-lbs
WOD | June 28, 2017
For Time:
Row 500 meters
50x GHD Sit ups
Row 1,000 meters
35x GHD Sit ups
Row 2000 meters
20x GHD Sit ups
workout courtesy of crossfit.com
WOD | June 27, 2017
For Time:
15x Squat Cleans @135/95-lbs
15x Push Jerks @135/95-lbs
15x Bar facing Burpees
12x Squat Cleans @135/95-lbs
12x Push Jerks @135/95-lbs
12x Bar facing Burpees
9x Squat Cleans @135/95-lbs
9x Push Jerks @135/95-lbs
9x Bar facing Burpees
WOD | June 26, 2017
Back Squat - 1 Rep Max
Then...
For Time:
50-40-30-20-10
Double Unders 25-20-15--10-5
DB Box Step Overs @24/20-in
*Use 35/20-lbs
WOD | June 24, 2017
For Time:
50-40-30-20-10
Wall Balls @20/14-lbs
Box Jumps @24/20-in
workout courtesy of crossfit.com
WOD | June 23, 2017
As many rounds and repetitions as possible in 20 minutes:
Row 500 meters
25x Push ups
10x Bar Muscle Ups
WOD | June 22, 2017
Front Squat 3 RM
*Attempt to increase at least 5-10 lbs from Week 1
*Compare to 5/25/17
Then..
For Time:
30/25x Assault Bike, calories
20x Burpee Box Jump overs @30/24-lbs
10x Front Squats @225/155-lbs
*Bar must be taken from ground
WOD | June 21, 2017
CrossFit Benchmark WOD "Helen"
Three Rounds For Time:
Run 400 meters
21x Kettlebell Swings @53/35-lbs
12x Pull ups
WOD | June 20, 2017
Push Jerk 5-5-3-3-1-1-1
Then...
For Time:
50x Medicine Ball Cleans @20/14-lbs
25x Push Jerks @155/105-lbs
50x Medicine Ball Cleans @20/14-lbs
workout courtesy of crossfit.com
WOD | June 19, 2017
Back Squat 3 RM
*:03s descent + :03s pause at bottom for EVERY rep
*Attempt to increase at least 5-10 lbs from Week 1
*Compare to 5/22/17
Then..
Five Rounds For Time:
10x Kettlebell Hang Snatch, left @53/35-lbs
30x Double Unders
10x Kettlebell Hang Snatch, right @53/35-lbs
30x Double Unders
WOD | June 17, 2017
Partner Sled Suicides
Then...
Five Rounds, For Total Calories and Reps:
1:00 Max Effort Assault Bike, calories
1:00 Max Effort Ski Erg, calories
1:00 Max Effort Hang DB Squat Cleans @50/35-lbs
WOD | June 16, 2017
Three Rounds For Time:
Row 500 meters
21 x Burpees
Run 400 meters
 
WOD | June 15, 2017
Front Squats
3x5 @90% of Week 1's 3 RM
3x3 @92% of Week 1's 3 RM
2x2 @95% of Week 1's 3 RM
*Refer to workout on May 25, 2017
then...
Two Rounds For Time:
50x GHD Sit ups
150x Double Unders
WOD | June 14, 2017
For time:
42-30-18
Wall Balls @ 20/14#
Sumo-Deadlift High Pull @ 75/55#
Box Jumps @ 20"
Push Press @ 75/55#
Row (calories)
Workout courtesy of crossfit.com
WOD | June 13, 2017
CrossFit HERO WOD "Nate"
As many rounds and repetitions as possible in 20 minutes:
2x Muscle Ups
4x Handstand Push ups
8x Kettlebell Swings @70/53-lbs
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
WOD | June 12, 2017
Back Squat 6 x 3
*:03s descent + :03s pause at bottom for EVERY rep
*Use 92-95% of Week 1's 3 RM
Then...
400 meter Double Kettlebell Farmers Carry @53/35-lbs
*Every minute on the minute perform 15 Air Squats
WOD | June 11, 2017
Every 7:00 for 28 minutes:
100x Double Unders
50x Sit ups
25x Pull ups
10x Thrusters @95/65-lbs
*Record Time For Each Round
 
 
WOD | June 10, 2017
In teams of 2:
Row 3,000 meters
150x Burpees over the rower
100/80x Assault Bike, calories
*Athletes must rotate every minute
WOD | June 9, 2017
2017 CrossFit Games Regional Event #3
For Time:
100' DB OH Walking Lunges @80/55-lbs
100x Double Unders
50x Wall Balls @30/20-lbs
10x Rope Climbs
50x Wall Balls @30/20-lbs
100x Double Unders
100' DB OH Walking Lunges @80/55-lbs
WOD | June 8, 2017
Front Squats
3x5 @90% of Week 1's 3 RM
3x3 @95% of Week 1's #3 RM
*Refer to workout on May 25, 2017
then...
As many rounds and repetitions as possible in 10 minutes
Run 200 meters
21x KB Swings @53/35-lbs
WOD | June 7, 2017
As many rounds and repetitions as possible in 15 minutes:
10x Deadlift @225/155-lbs
15x Chest to bar pull ups
20x Box Jump overs @24/20-in
WOD | June 6, 2017
10:00 to establsh:
Push Press - Heavy Triple
Then...
For Time:
21-15-9
Push Press @135/95-lbs
Toes to bar
WOD | June 5, 2017
Back Squat 6 x 3
*:03s descent + :03s pause at bottom for EVERY rep
*Use 90% of of previous week's 3 RM
then...
For Time:
50x Burpees
50/40x Assault Bike, calories
25x Burpees
25/20x Assault Bike, calories
WOD | June 3, 2017
TRACK DAY!!!!
WOD | June 2, 2017
Front Squat
3 x 5 @90% of previous week's 3 RM
3 x 3 @92% of previous week's 3 RM
Then...
As many rounds and repetitions as possible in 10 minutes:
In teams of 3:
Partner 1 (pace setter)
10x Wall balls @30/20-lbs
10x Kettlebell Swings @70/53-lbs
Partner 2:
Max Effort Ski
Partner 3:
Rest
WOD | June 1, 2017
Three Rounds For Time:
40x Row, calories
20x Bar facing Burpees
10x Power Cleans @185/135-lbs
WOD | May 31, 2017
Back Squat 6 x 2
*:03s descent + :03s pause at bottom for EVERY rep
*Use 90% of of previous week's 3 RM
*Use 5 sets of 5 reps to warm up to working weight
*Following each warm up set perform 10 reps of opposing limb arch raises (https://www.youtube.com/watch?v=YHayDoK2GD0)
Then...
For Time:
21x Dumbbell Snatch, alternating @80/55-lbs
3x Rope Climbs
15x Dumbbell Snatch, alternating @80/55-lbs
2x Rope Climbs
9x Dumbbell Snatch, alternating @80/55-lbs
1x Rope Climb
WOD | May 30, 2017
As many rounds and repetitions as possible in 15 minutes:
In teams of 2:
Partner 1 (pace setter):
40x Double Unders
20x GHD Sit ups
Partner 2:
Assault Bike, max calories
WOD | May 29, 2017
CrossFit Hero WOD "Murph"
For Time:
Run 1 mile
100x Pull ups
200x Push ups
300x Air Squats
Run 1 mile
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
 
WOD | May 27, 2017
As many rounds and repetitions as possible in 20 minutes, switching every 2:00:
In teams of two:
10x Burpees
10x Box jump overs @24/20
Max Effort Row, meters
*Score is total meters rowed
WOD | May 26, 2017
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
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