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22 Jun
wod Five Rounds For Total Reps
1:00 Max Effort Row, calories
:15s transition
1:00 Max Effort Assault Bike, calories
:15s transition
1:00 Max Effort Burpees
1:00 Rest
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WOD | June 21, 2018
As many rounds and repetitions as possible in 20 minutes:
10 x Toes to bar
10 x DB Front Rack Walking Lunges @50/35-lbs
10 x Hand Release Push ups
Run 200 meters
June 20, 2018
Strict Press 3 x 3 @85%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @65%
*IF possible add weight each set (5-10 lbs)
then...
For Time:
100 x Double Unders
50 x Kettlebell Swings @53/36-lbs
25 x Thruster @95/65-lbs
workout courtesy of crossfit linchpin
WOD | June 19, 2018
Snatch 1-1-1-1-1-1-1
*attempt to increase weight each set
then...
CrossFit Benchmark WOD "Isabel"
For Time:
30 x Snatch @135/95-lbs
WOD | June 18, 2018
Back Squat 3 x 3 @85%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @65%
*IF possible add weight each set (5-10 lbs)
then...
For Time:
As many rounds and reps as possible in 10 minutes:
25 x Pull ups
25 x Wall Balls @20/14-lbs
WOD | June 17, 2018
As many reps as possible in 20 minutes:
In teams of 2, complete the following:
100 x Wall Balls @30/20-lbs
100 x Burpees to a target
Max Effort Assault Bike, Calories
*One person working at a time
WOD | June 16, 2018
Ten Rounds For Time:
5 x Power Cleans @155/105-lbs
10 x Walking Lunges
workout courtesy of crossfit.com
WOD | June 15, 2018
Strict Press 3 x 3 @83%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @63%
*IF possible add weight each set (5-10 lbs)
then...
Five Rounds For Time:
10 x Dumbbell Shoulder to Overhead @50/35-lbs
10 x Chest to bar Pull Ups
50 x Double Unders
WOD | June 14, 2018
Benchmark WOD "Nancy"
Five Rounds For Time:
Run 400 meters
15 x Overhead Squats @95/65-lbs
WOD | June 13, 2018
For Total Time: Buy in:
Row 500 meters then...
21-15-9
Deadlifts @225/155-lbs
Burpee Box Jump Overs @24/20-in
Cash out: Row 500 meters
WOD | June 12, 2018
Back Squat 3 x 3 @83%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @63%
*IF possible add weight each set (5-10 lbs)
then...
Two Rounds For TIme:
200 meter KB Farmers Carry @70/53-lbs
50 x Hand Release Push Ups
WOD | June 11, 2018
For Time:
Run 800 meters
50 x Toes to Bar
50 x  Burpees
50 x Kettlebell Swings @70/53-lbs
Run 800 meters
WOD | June 9, 2018
Five Rounds For Reps:
1:00 Max Effort Box Jumps @24/20-in
1:00 Max Effort Wall Balls @20/14-lbs
1:00 Max Effort Row, calories
Rest 1:00
*workout courtesy of crossfit.com
WOD | June 8, 2018
Four Rounds For Time:
12 x Bar facing burpees
8 x Power Cleans @185/125-lbs
4 x Ring Muscle ups
WOD | June 7, 2018
Strict Press 3 x 3 @80%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @60%
*IF possible add weight each set (5-10 lbs)
then...
Seven rounds for time:
Run 200 meters
20x GHD Sit-up
workout courtesy of crossfit.com
WOD | June 6, 2018
Back Squat 3 x 3 @80%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @60%
*IF possible add weight each set (5-10 lbs)
then...
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Air Squat
WOD | June 5, 2018
In teams of 2:
As many rounds and repetitions as possible in 30 minutes:
50/40 x Assault Bike, calories
50 x Dumbbell Snatch, alternating @50/35-lbs
50 x Burpees
*Partners must rotate every minute on the minute
WOD | June 4, 2018
Thruster - 10 minutes to establish a heavy single off the rack
then...
Benchmark WOD "Jackie"
For Time:
Row 1000 meters
50 x Thrusters @45/35-lbs
30 x Pull Ups
WOD | June 2, 2018
HERO WOD "Paul Pena"
Seven Rounds For Time:
Sprint 100 meters
19 x Kettlebell Swings @70/53-lbs
10  Burpee Box Jump Overs @24/20-in
Rest 3:00
WOD | June 1, 2018
Every 2:00 for 20 minutes:
10 x Toes to Bar
Run 200 meters
Max Effort Med Ball Cleans @20/14-lbs
WOD | May 31, 2018
Power Snatch - Heavy Triple
*try and go touch and go if possible
then...
For Time:
21-15-9 Row, calories
Power Snatch @115/85-lbs
WOD | May 30, 2018
Each workout for time:
1) 50 x Handstand Push Ups
2) 75/60 x Assault bike, calories
3) 100 x Kettlebell Swings @53/35-lbs
*5 minute time limit for each workout
*1 minute transition
WOD | May 29, 2018
As many rounds and repetitions as possible in 10 minutes:
10 x Clean and Jerk @135/95-lbs
50 x Double Unders
WOD | May 28, 2018
"Murph"
For Time:
Run 1 mile
100 x Pull Ups
200 x Push Ups
300 x Air Squats
Run 1 mile
*wear a 20/14-lbs vest if possible
WOD | May 26,2018
As many rounds and repetitions as possible in 20 minutes:
20/15 x Row, calories
25 x Burpee over the rower
50 x Abmat Sit Ups
WOD | May 25, 2018
Back Squat - ONE REP MAX!!!!
then...
Three Rounds, each for time:
50 yard Sled Push @180/135-lbs
50 yard Heavy Stone Carry / KB / DB Farmers Carry
Run 200 meters
WOD | May 23, 2018
Tabata Assault Bike, calories
Rest 1:00
Tabata Kettlebell Swings @53/35-lbs
Rest 1:00
Tabata Ski Erg, calories
Rest 1:00
Tabata Double Unders
WOD | May 23, 2018
As many rounds and repetitions as possible in 15 minutes:
15 x Box Jump overs @24/20-lbs
10 x Toes to bar
5 x Deadlift @245/175-lbs
WOD | May 22, 2018
Push Press Heavy Triple
*Must take weight from the floor
then...
For time:
Row 500m
21x Push Press @ 115/85-lbs
Row 500m
18x Push Press @ 115/85-lbs
Row 500m
15x Push Press @ 115/85-lbs
Row 500m
12x Push Press @ 115/85-lbs
workout courtesy of crossfit.com
WOD | May 21, 2018
Front Squat - ONE REP MAX !!!
then...
Five Rounds For Time:
30 yard DB Walking Lunges @50/35-lbs
60 yard Shuttle Sprint (5-10-15 yards)
workout courtesy of crossfit.com
WOD | May 19, 2018
As many rounds and repetitions as possible in 20 minutes:
50/40 x Row, calories
50 x Wall Balls @20/14-lbs
50 x Kettlebell Swings @53/35-lbs
50 x Pull Ups
WOD | May 18, 2018
Back Squat - Three Rep Max
*Drop Sets 2 x 3 @-15%
then...
Three Rounds For Time:
Run 400 meters
15 x Push Jerks @135/95-lbs
15 x Bar Facing Burpees
WOD | May 17, 2018
Each For Time:
Row 2,000 meters
Rest 5:00
Row 2,000 meters
WOD | May 16, 2018
Four Rounds For Time:
15 x Hang Power Snatch @115/85-lbs
30 x GHD Sit ups
60 x Double Unders
WOD | May 15, 2018
As many rounds as possible in 20 minutes:
*Alternating every 2:00
Part 1: Max Effort Assault Bike, calories
Part 2: AMRAP of
10 x Dumbbell Snatch @50/35-lbs
10 x Box Jumps @30/24-in
20 Air Squats
WOD | May 14, 2018
Front Squat - Two Rep Max
*Drop Sets 2 x 2 @-15%
then...
2018 Online Qualifier Workout #1
For Time:
4 x Thrusters @135/95-lbs
1 x Rope Climb
8 x Thrusters @135/95-lbs
2 x Rope Climb
12 x Thrusters @135/95-lbs
3 x Rope Climb
WOD | May 12, 2018
As many rounds and repetitions as possible in 25 minutes:
In teams of 2:
50 x Dumbbell Power Cleans @50/35-lbs
50 x  Assault Bike, Calories
50 x Kettlebell Swings @53/36-lbs
50 x Assault Bike, calories
50 x Pull Ups
50 x Assault Bike, calories
*one person working at a time
*work to be divided evenly
WOD | May 11, 2018
Back Squat - Three Rep Max
*Drop Sets 2 x 3 @-15%
then...
As many rounds and repetitons as possible in 15 minutes:
30/25 x Row, calories
15 x Burpees
30 x Wall Balls @20/14-lbs
WOD | May 10, 2018
From 0:00 to 7:00
Run 800 meters
10 x Ring Muscle Ups
From 7:00 to 14:00
Run 600 meters
10 x Ring Muscle Ups
From 14:00 - 21:00
Run 400 meters
10 x Ring Muscle Ups
*Score is time to complete work for each 7 minute round
WOD | May 9, 2018
Deadlift - Work up to a challenging set of 5
then...
Every minute on the minute for 14 minutes:
Even: 50 x Double Unders
Odd: 10 x Deadlift @225/155-lbs
WOD | May 8, 2018
As many rounds and repetitions as possible in 20 minutes: In teams of 2:
50/35 x Assault Bike, calories
100 x Sit ups
50/35 x Assault Bike, calories
100 x Push Press @75/55-lbs
*Work to be divided evenly
WOD | May 7, 2018
Front Squat - Two Rep Max
*Drop Sets 2 x 2 @-15%
then...
As many rounds and repetitions as posssible in 10 minutes:
2 x Front Squat @185/125-lbs
2 x Burpee Box Jump @24/20 - in
4 x Front Squat @185/125-lbs
4 x Burpee Box Jump @24/20 - in
6 x Front Squat @185/125-lbs
6 x Burpee Box Jump @24/20 - in
.....
continue adding 2 reps until time runs out
score is total number of reps
WOD | May 5, 2018
Sled Work...
Five Rounds, For Total Reps:
1:00 Max Effort Assault Bike, calories
1:00 Max Effort Ski Erg, calories
1:00 Max Effort Dumbbell Hang Squat Cleans @50/35-lbs
1:00 Rest
WOD | May 5, 2018
Five Rounds, For Total Reps:
1:00 Max Effort Ski Erg, calories
1:00 Max Effort Assault Bike, calories
1:00 Max Effort Dumbbell Squat Cleans @50/35-lbs
1:00 Rest
WOD | May 4, 2018
Back Squat 5 Rep Max
*Drop Sets 2 x 5 @ -15%
then...
Three Rounds For Time:
200 meter Double Kettlebell Farmers Carry @53/36-lbs
75 x Double Unders
WOD | May 3, 2018
Three Rounds, each for time:
Row 1,000 meters
*Rest exactly 3:00 between each round
WOD | May 2, 2018
Three Rounds For Time:
15 x Lateral Bar Burpees
15 x Front Squat @135/95-lbs
15 x Push Jerk @135/95-lbs
15 x Chest to bar Pull ups
workout courtesy of crossfit linchpin
WOD | May 1, 2018
Five rounds, for total reps:
In a 3:00 window:
20 x Kettlebell Swings @70/53-lbs
30 x Hand Release Push Ups
Max Effort Box Jumps @30/24-lbs
Rest 1:00
*Score is total number of box jumps
WOD | April 30, 2018
Front Squat 3 Rep Max 
*Pause :01s on first rep 
then...
For Time: 
30-20-10 
Dumbbell Thrusters @35/20-lbs 
Toes to bar 
workout courtesy of crossfit.com
WOD | April 28, 2018
For Time:
Row 1,500 meters
100x Double Unders
50/40x Assault Bike, calories
100x Double Unders
Row 1,500 meters
compare to 1/21/17
workout courtesy of crossfit new england
WOD | April 27, 2018
Back Squat 5 Rep Max
*Drop Sets 2 x 5 @ -15%
then...
For Time:
21 - 15 - 9
Handstand Push Ups
Chest to bar Pull ups
WOD | April 26, 2018
As many rounds and repetitions as possible in 20 minutes:
Run 400 meters
25 x Push Ups
25 x GHD Sit ups
WOD | April 25,2018
For Time:
Row 1000 meters
50 x Burpees over the bar
30 x Overhead Squats @135/95-lbs
WOD | April 24, 2018
Front Squat 3 Rep Max
*Pause :01s on first rep
then...
For Time:
40 x Dumbbell Snatch @50/35-lbs
30 x Box Jump overs @24/20-in
30 x Dumbbell Snach @50/35-lbs
20 x Box Jump overs @24/20-in
20 x Dumbbell Snatch @50/35-lbs
10 x Box Jump overs @24/20-in
WOD | April 23, 2018
Power Clean 3-3-3-3-3
then...
For Time:
50-40-30-20-10
Air Squat
10-8-6-4-2
Power Clean @185/125-lbs
WOD | April 21, 2018
"It doesn't take a hero to order men into battle.  It takes a hero to be one of those men who go into battle."
- General Norman Schwarzkopf Jr.
"A hero is a man who is afraid to run away."
- English Proverb
For our hero... Kevin Apuzzio.  Today - and every day - we honor you.
"Apuzzio"
For time:
10x Rope Climbs
30x Front Squats @ 155/105-lbs
30x Deadlifts @ 225/155-lbs
Row 1000 meters
Run 800 meters
30x Burpees
30x Wall Balls @ 20/14-lbs
10x Rope Climbs
*Alternate version - including partner editions - will be posted on board on day of workout!
WOD | April 20, 2018
Back Squat 5 Rep Max
*Drop Sets 2 x 5 @ -15%
then...
Four Rounds For Time:
25 x Wall Balls @20/14-lbs
75 x Double unders
WOD | April 19, 2018
Snatch - Build up to a moderately heavy double
then...
In a 10 minutes window, complete the following:
Five Rounds of..
6 x Squat Snatch @135/95-lbs
3 x Bar Muscle Ups
In time remaining ...
Max Bar Facing Burpees
*Score is time to complete couplet AND number of burpees
WOD | April 18, 2018
Five Rounds, each for time:
Row 500 meters
*Rest 2:00 between efforts
*Record fastest and slowest times
WOD | April 17, 2018
In teams of two:
100 x Assault Bike, calories
200 x Kettlebell Swings @53/36-lbs
300 x Sit ups
*Divide work evenly
*One person working at a time
WOD | April 16, 2018
Front Squat 3 Rep Max
*Pause :01s on first rep
then...
Thee Rounds For Time:
21 x Deadlift @ 185/125-lbs
Run 400 meters