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15 Dec
skillRowing
wod For Time:
Row 2000 meters
50 x Wall Balls @20/14-lbs
Row 1000 meters
35 x Wall Balls @20/14-lbs
Row 500 meters
20 x Wall Balls @20/14-lbs
after bashCore Work
recent wods
recent wods
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wod
WOD | December 14, 2018
For Time:
30 x Deadlift @225/155-lbs
50 x Double unders
20 x Deadlift @275/185-lbs
100 x Double Unders
10 x Deadlift @315/225-lbs
150 x Double Unders
 
WOD | December 13, 2018
Benchmark WOD "Mary
As many rounds and repetitions as possible in 20 minutes:
5 x Handstand Push Ups
10 x Pistols, alternating
15 x Pull ups
WOD | December 12, 2018
From 0:00 to 10:00
Build up to a heavy single Power Snatch
then at the 10:00 mark begin:
Every 4 minutes for 20 minutes:
Run 400 meters
20 x Box Jump overs @24/20-in
Max Effort Power Snatch @115/85-lbs
*score is heaviest snatch made AND total number of snatches completed
WOD | December 11, 2018
For Time:
Buy in: 30/24x Assault Bike, calories
then...
21-15-9
Dumbbell Hang Squat Cleans @50/35-lbs
Burpees
then...
Cash out: 30/24x Assault Bike, calories
WOD | December 10, 2018
Push Jerk  5-5-5
*increase weight each set
*take weight from floor
then...
Three Rounds For Time:
60x Double Unders
30x GHD Sit ups
15x Push Jerks @135/95-lbs
WOD | December 8, 2018
Five Rounds, For Total Reps:
1:00 Max Distance Sled Push @135/90-lbs
1:00 Rest
1:00 Max Calories Ski
1:00 Rest
1:00 Max Effort Push Ups
1:00 Rest
1:00 Max Effort Sit ups
1:00 Rest
WOD | December 7, 2018
Three Rounds For Time:
25 x Deadlifts @135/95-lbs
Run 200 meters
25 x Wall Balls @20/14-lbs
Run 200 meters
workout courtesy of crossfit new england
WOD | December 6, 2018
As many rounds and repetitions as possible in 20 minutes:
Row 250 meters
50 x Double Unders
25 x Kettlebell Swings @53/35-lbs
WOD | December 5, 2018
Front Squat - Heavy Single
then...
Five Rounds For Total Reps:
1:00 Max Effot Box Jumps @30/24-in
Rest :30s
1:00 Max Effort Assault Bike, calories
Rest :30s
WOD | December 4, 2018
Three Rounds, For Total Reps:
30s Max Power Cleans
30s Rest
25s Max Power Cleans
35s Rest
20s Max Power Cleans
40s Rest
15s Max Power Cleans
45s Rest
10s Max Power Cleans
50s Rest
Mens weight = 155-lbs
Womens weight = 105-lbs
workout courtesy of crossfit.com
WOD | December 3, 2018
Back Squat - Heavy Single
then...
For Time:
9-15-21-27
Burpees
Toes to Bar
WOD | November 30, 2018
Five Rounds For Time:
22 x Kettlebell Swings @70/53-lbs
22 x Box Jumps @24/20-in
Run 400 meters
22 x Burpees
22 x Wall Balls @20/14-lbs
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
WOD | November 29, 2018
Front Squat - 3 Rep Max
then...
For Time:
42/37 x Row, calories
21 x Push Jerks @115/85-lbs
30/24 x Row, calories
15 x Push Jerks @115/85-lbs
18/15 x Row, calories
9 x Push Jerks @115/85-lbs
WOD | November 28, 2018
For Time:
100 x Double Unders
10 x Thrusters @135/95-lbs
5 x Muscle Ups
80 x Double Unders
8 x Thrusters @135/95-lbs
4 x Muslce Ups
60 x Double Unders
6 x Thrusters @135/95-lbs
3 x Muscle Ups
40 x Double Unders
4 x Thrusters @135/95-lbs
2 x Muslce Ups 20 x Double Unders
2 x Thrusters @135/95-lbs
1 x Muscle Up
WOD | November 27, 2018
Back Squat - 3 Rep Max
then....
Five Rounds:
30 x Sit ups
20 x Push Ups
10/8 x Bike, calories
WOD | November 26, 2018
HAPPY BIRTHDAY HARVEY K. LEWIS!!!!!! 
As many rounds and repetitions in 14 minutes of:
11x H...eavy Cleans @225/155-lbs
25 x K...ipping Pull Ups
16 x L...unges with 45# plate overhead (each)
WOD | November 25, 2018
"Bad"
5 Rounds for Time
100 Meter Farmer Carry @ 70/50-lbs
20x Burpees
workout courtesy of CrossFit New England
WOD | November 24, 2018
As many rounds and repetitions in 20 minutes:
20/16 x Bike, calories
Run 200 meters
20 x Dumbbell Snatch @50/35-lbs
WOD | November 23, 2018
Front Squat - 5 Rep Max
then...
For Total Reps:
3:00 Max Effort Wall Balls @20/14-lbs
3:00 Max Effort Row, calories
2:00 Max Effort Wall Balls @20/14-lbs
2:00 Max Effort Row, calories
1:00 Max Effort Wall Balls @20/14-lbs
1:00 Max Effort Row, calories
WOD | November 22, 2018
Don't just feed your belly....  #foodforthought
“Never be in a hurry; do everything quietly and in a calm spirit. Do not lose your inner peace for anything whatsoever, even if your whole world seems upset.” Saint Francis De Sales
 
"Ego says - once everything falls into place, I'll feel inner peace.  Spirit says - find your inner peace and then everything will fall into place."  Marianne Williamson

WOD | November 21, 2018
Hero WOD "Dork"
Six Rounds For Time:
60 x Double Unders
30 x Kettlebell Swings @53/35-lbs
15 x Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
WOD | November 20, 2018
As many rounds and repetitions as possible in 25 minutes:
Row 250 meters
Run 200 meters
15 x Abmat Sit ups
1 x Snatch @145/100-lbs
*each round increase snatch reps by 1
WOD | November 19, 2018
Back Squat - 5 Rep Max
then...
For Time:
30 x Bear Complex @95/65-lbs
WOD | November 17, 2018
Four Rounds, on a continuous 1:00 clock...
Min 1:
15 x Burpees
Min 2: 50 x Double Unders
Min 3: Max Bike, calories
Min 4: Rest
score is total number of calories
WOD | November 16, 2018
Front Squat - 10 Rep Max
then...
For Time:
Five Rounds For Time:
25 x GHD Sit Ups
50' Single Arm OH DB Walking Lunges @50/35-lbs
*Athletes must switch hands at the 25' mark
WOD | November 15, 2018
Row 5,000 meters
WOD | November 14, 2018
Ten Rounds For time:
Run 200 meters
2 x Rope Climbs
10 x Box Jump Overs @at 24/20-in
WOD | November 13, 2018
Back Squat - 10 Rep Max
then...
In teams of 3:
AMRAP 10
50 yard sled push @45/25-lbs
50 yard sprint
 
WOD | November 12, 2018
Tabata Push Jerks @95/65-lbs
Rest 3:00
Tabata Push Ups
Rest 3:00
Tabata Chest to Bar Pull ups
Rest 3:00
Tabata Hang Power Snatch @95/65-lbs
workout courtesy of crossfit.com
WOD | November 10, 2018
In teams of 2:
As many rounds and reps as possible in 30 minutes:
Run 1 mile
100 x Air Squats
800 meter
Double KB Farmers Carry @53/35-lbs
100 x Burpees
*one person working at a time
*work to be divided evenly
WOD | November 9, 2018
Front Squat 8 x 3 , across
*Compare to workout on 10/19/18 and attempt to increase weight
then...
As many rounds and repetitions as possible in 10 minutes:
50/40 x Bike, calories
40 x Pull ups
30 x Empty Bar Thrusters
WOD | November 8, 2018
Five Rounds For Time:
1:00 Max Effort Row, calories
1:00 Max Effort Handstand Push Ups
1:00 Rest
Score is total calories rowed AND total HSPU (separate)
WOD | November 7, 2018
Deadlift - Build Up to a Heavy Set of 5
then...
For Time:
21-15-9
Deadlift @225/155-lbs
Burpee Box Jump overs @24/20-in
WOD | November 6, 2018
Back Squat 8 x 3 , across
*Compare to workout on 10/15/18 and attempt to increase weight
then...
As many rounds and repetitions as possible in 10 minutes:
100' Walking Lunge Steps
15 x Toes to bar
WOD | November 5, 2018
For Time:
Run 800 meters
21 x P. Clean and Jerk @155/105-lbs
1 x Rope Climb Run
400 meters
15 x P. Clean and Jerk @155/105-lbs
2 x Rope Climb
Run 800 meters
9 x P. Clean and Jerk @155/105-lbs
3 x Rope Climb
workout courtesy of CrossFit KOA
WOD | November 4, 2018
In teams of two:

As many rounds and reps as possible in 20 minutes:

30/24 x Bike, cal

20 x Pull ups

10 x Snatch (any) @135/95-lbs

*work divided evenly
WOD | November 3, 2018
Five Rounds For Time:
15 x Burpees
30 x Sit ups
50 x Double Unders
WOD | November 2, 2018
CrossFit Benchmark WOD "Kelly"
Five Rounds For Time:
Run 400 meters
30 x Box Jumps @24/20-in
30 x Wall Balls @20/14-lbs
WOD | November 1, 2018
For Time:
21-15-9
Power Cleans @95/65-lbs
Push Press @95/65-lbs
WOD | October 31, 2018
Front Squat 5x5, across
*Compare to workout on 10/12/18 and attempt to increase weight
then...
For Time:
50/40 x Row, calories
50 x Burpees over the rower
50 x Kettlebell Swings @53/35-lbs
WOD | October 30, 2018
Seven Rounds For Time:
15 x GHD Sit ups
10 x Dumbbell Snatch, alternating @50/35-lbs
5 x Bar Muscle Ups
WOD | October 29, 2018
Back Squat 5x5, across
*Compare to workout on 10/8/18 and attempt to increase weight
then...
As many reps as possible in 3 minutes:
30/24 x Bike, calories
Max Effort Double Unders
Rest 3:00 , then:
As many reps as possible in 3 minutes:
30/24 x Bike, calories
Max Effort Double Unders
*Score is total number of double unders
WOD | October 28, 2018
“When you walk to the edge of all the light you have and take that first step into the darkness of the unknown, you must believe that one of two things will happen. There will be something solid for you to stand upon or you will be taught to fly.”
“It is the unknown that excites the ardor of scholars, who, in the known alone, would shrivel up with boredom.”
Wallace Stevens
PREPARE FOR THE UNKNOWN AND UNKNOWABLE!!!!
WOD | October 27, 2018
For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge
workout courtesy of crossfit.com
WOD | October 26, 2018
As many rounds and repetitions as possible in 14 minutes:
20/15 x Row, calories
15 x Burpees
10 x Power Cleans @155/105-lbs
WOD | October 25, 2018
Front Squat 3 x 10, across
*Compare to workout on 10/5/18 and attempt to increase weight
Then...
For Time:
In teams of 2, complete:
200/160 x Bike, calories
TIME CAP 18 MINUTES
*One person working at a time
*Atheltes may switch whenever they chose
WOD | October 24, 2018
Four Rounds For Time:
Run 400 meters
200 meter Double KB Farmers Carry @53/35-lbs
workout courtesy of crossfit.com
WOD | October 23, 2018
"Isab-Annie" F
or Time:
10 x Snatch @135/95-lbs
50 x Double Unders
50 x Sit ups
8 x Snatch @135/95-lbs
40 x Double Unders
40 x Sit ups
6 x Snatch @135/95-lbs
30 x Double Unders
30 x Sit ups
4 x Snatch @135/95-lbs
20 x Double Unders
20 x Sit ups
2 x Snatch
10 x Double Unders
10 x Sit ups
WOD | October 22, 2018
Back Squat 3 x 10, across 
*Compare to workout on 10/2/18 and attempt to increase weight 
Then...
As many rounds and repetitions as possible in 7 minutes: 
10 x Dumbbell Deadlift @50/35-lbs 
10 x Burpee Box Jump overs @24/20-in 
 
WOD | October 20, 2018
As many rounds and repetitions as possible in 20 minutes: 
400 meter run 
30 x Wall Balls @20/14-lbs 
20 x Burpees 
WOD | October 19, 2018
Front Squat 8 x 3 , across 
*Heavier than last week's sets of 5s
then...
Tabata Bike 
Rest 1:00
Tabata Ski Erg 
Rest 1:00 
Tabata KB Swings @70/53-lbs 
*Score is TOTAL reps for each movement 
WOD | October 18, 2018
On a 20 minute running clock: 
Row 2,000 meters, then in remaining time: 
As many rounds and reps as possible of:
15x Pull Ups 
15x Box Jumps @30/24-in 
15 x Push Ups 
Score is both TIME for the row and REPS for the amrap 
WOD | October 17, 2018
Four rounds for time:
Run 400 meters 
70x Double unders
30x Sit-ups
Courtesy of CrossFit Linchpin
WOD | October 16, 2018
"Air Force"
For time:
20x Thrusters @ 95/65#
20x Sumo Deadlift High Pulls @ 95/65#
20x Push Jerks @ 95/65#
20x Overhead Squats @ 95/65#
20x Front Squats @ 95/65#
*Every minute on the minute perform 4 burpees.
WOD | October 15, 2018
Back Squat 8 x 3 , across
*Heavier than last week's sets of 5s
then... 
Three Rounds ,each for time: 
100 yard sled push (50 down and back) @135/90-lbs of added weight
WOD | October 13, 2018
In teams of 3:
On a 30 minute clock...
MAX EFFORT ROW, calories
*Switching every minute, athletes will row for a max effort every time
*Upon completion of their minute they will then complete 10 wall balls @20/14-lbs to a 10/9' target + 10 x DB Power Snatch, alternating @50/35-lbs (5 each side)
*CAN ANYONE GET 500 CALORIES?? NEED TO AVERAGE 16-17 calories per round!!!!
WOD | October 12, 2018
Front Squat 5x5, across
*Heavier than last week's sets of 10
then...
For Time:
21 x Handstand Push Ups
3 x Rope Climbs
15 x Handstand Push Ups
2 x Rope Climbs
9 x Handstand Push Ups
1 x Rope Climbs
WOD | October 11, 2018
Three Rounds For Time:
Run 400 meters
15 x Bar Facing Burpees
15 x Squat Cleans @135/95-lbs
WOD | October 10, 2018
Five Rounds, for total reps:
2:00 Max Effort Bike, calories
2:00  AMRAP of  30 Abmat Sit ups + Max Effort Kettlebell Swings @70/53-lbs
*Score is total number of calories + KBS completed
WOD | October 9, 2018
Seven Rounds For Time:
7x Push Jerks @155/105-lbs
7x Chest to bar pull ups
7x Box jumps @ 30/24-lbs