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wod
18 Apr
skillFront Squat
wod Front Squat 5 Rep Max
then drop sets...
1 x 5 @95% 1 x 5 @90%
then...
In a 10 minute window:
50x Wall Balls @20/14-lbs
50x Burpees
Max Effort Wall Balls @20/14-lbs
*Score is total number of wall balls completed in SECOND go around
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WOD | April 17, 2019
As many rounds and repetitions as possible in 15 minutes:
Five Rounds:
5 x Strict Pull Ups
10 x Push Ups
30 x Double Unders
then...
Five Rounds of...
5 x Kipping Pull Ups
10 x Push Ups
30 x Double Unders
then...
AMRAP of...
5 x Chest to bar pull ups
10 x Push Ups
30 x Double Unders
WOD | April 16, 2019
As many rounds and repetitions as possible in 30 minutes:
In teams of 2, switching every 2:00...
20 x Thrusters @75/55-lbs
20 x Sumo Deadlift High Pull @75/55-lbs
20 x Bike, calories
WOD | April 15, 2019
Strict Press 5 Rep Max
then drop sets...
1 x 5 @95%
1 x 5 @90%
then...
For Time:
Run 400 meters
15 x Power Cleans @185/125-lbs
Run 400 meters
15 x Power Cleans @185/125-lbs
Run 400 meters
WOD | April 12, 2019
Power Snatch 5 - 5 - 5 *all sets must be touch and go if possible
then...
CrossFit Benchmark WOD "Randy"
For Time:
75 x Power Snatch @75/55-lbs
WOD | April 11, 2019
Front Squat 8 Rep Max
then drop sets... 1 x 8 @95% 1 x 8 @90%
then...
Four Rounds, For Total Reps:
1:00 Max Effort Bike, calories
:30s Rest
1:00 Max Effort Strict Pull Ups
:30s Rest
WOD | April 10, 2019
As many rounds and repetitions as possible in 15 minutes:
75 x Double Unders
50 x Kettlebell Swings @53/35-lbs
25 x GHD Sit ups
WOD | April 9, 2019
Five Rounds For Time:
9 x Bar Facing Burpees
6 x Overhead Squat @135/95-lbs
3 x Ring Muscle Ups
WOD | April 8, 2019
Strict Press 8 Rep Max
then drop sets... 1 x 8 @95% 1 x 8 @90%
then...
As many repetitions as possible in 15 minutes:
Row 2,000 meters
100 x Wall Balls @20/14-lbs
In remaining time... Max Effort Row, meters
*score is meters rowed on second round of rowing
WOD | April 6, 2019
Five Rounds For Time:
25 x Abmat Sit Ups
100' Walking Lunge Steps
200 meter Double KB Farmers Carry @53/35-lbs
WOD | April 5, 2019
As many rounds and repetitions as possible in 20 minutes:
40  Double Unders
Run 200 meters
10 x Box Jump Overs @24/20-in
5 x Deadlift @275/185-lbs
WOD | April 4, 2019
Front Squat 10 Rep Max
then drop sets...
1 x 10 @95%
1 x 10 @90%
then...
For Time:
30/24 x Bike, calories
90 x Air Squats
30/24 x Bike, calories
WOD | April 3, 2019
For Time:
60 x Wall Balls @20/14-lbs
50 x Dumbbell Snatch, alternating @50/35-lbs
40 x Wall Balls @20/14-lbs
30 x Dumbbell Snatch, alternating @50/35-lbs
20 x Wall Balls @20/14-lbs
10 x Dumbbell Snatch, alternating @50/35-lbs
WOD | April 2, 2019
For Time:
50 x Burpees Pull ups
25 x Hang Power Cleans @135/95-lbs
50 x Bar Facing Burpees
25 x Hang Power Cleans @135/95-lbs
WOD | April 1, 2019
Strict Press 10 Rep Max
then drop sets...
1 x 10 @95%
1 x 10 @90%
then...
For Time:
27-21-15-9
Row, calories
GHD Sit ups
WOD | March 29, 2019
Push Press - Heavy Set of 5
then...
As many reps as possible in 12 minutes:
On an ascending ladder starting at...
1 x Pull Up
1 x Thruster @115/85-lbs
*add ONE rep to each movement each round until time runs out
*score is total number of reps
WOD | March 28, 2019
Benchmark Workout "Diane"
21-15-9
Deadlift @225/155-lbs
Handstand Push Up
WOD | March 27, 2019
For Time:
50 x KB Swings @70/53-lbs
50 x Box Jumps @30/24-in
50 x GHD Sit ups
50 x Walking Lunge Steps (25 each leg)
50/40 x Bike, calories
WOD | March 26, 2019
Six Rounds For Time:
Run 200 meters
5 x Clean and Jerk @135/95-lbs
10 x Lateral Bar Burpees
WOD | March 25, 2019
Three Rounds For Time:
Row 1000 meters
100 x Double Unders
WOD | March 23, 2019
As many reps as possible in 25 minutes:
In teams of 2, one person working at a time:
100/80 x Bike, calories
100 x Sit Ups
100 x Box Jumps @24/20-in
100 x Burpees
WOD | March 22, 2019
CROSSFIT OPEN WOD 19.5
WOD | March 21, 2019
Front Squat - Heavy Single
then...
Four Rounds For Time:
50 x Air Squats
Run 400 meters
WOD | March 20, 2019
CrossFit Benchmark WOD "Lynne"
Five Rounds, For Total Reps:
Max Reps Bench Press @Bodyweight
Max Reps Pull Ups
*Rest as needed following pull ups
March 19, 2019
As many rounds and repetitions as posible in 15 minutes:
12 x Bar Facing Burpees
9 x Deadlift @155/105-lbs
6 x Hang Power Clean @155-105-lbs
3 x Push Jerk @155/105-lbs
WOD | March 18, 2019
Back Squat - Heavy Single
then...
Two Rounds For Time:
Row 1,000 meters
50 x KB Swings @53/35-lbs
WOD | March 15, 2019
CrossFit Open WOD 19.4
WOD | March 14, 2019
Front Squat 2 Rep Max
*attempt to increase from previous week
then..
3 x 2 @-15%
then...
As many rounds and repetitions as possible in 15 minutes:
Run 200 meters
Row 250 meters
WOD | March 13, 2019
Five Rounds For Time:
15 x Toes to Bar
12 x Single Arm DB Hang Power Clean and Jerk, @50/35-lbs  (6 each arm, NOT alternating)
10/8 x Bike, calories
WOD | March 12, 2019
Three Rounds For Time:
10 x Power Snatch @135/95-lbs
50 x Double Unders
WOD | March 11, 2019
Back Squat 2 Rep Max
*attempt to increase from previous week
then..
3 x 2 @-15%
then...
For Time:
50 x Burpee Box Jump overs @24/20-in
50 x Pull Ups
WOD | March 9, 2019
As many reps as possible in 30 minutes:
In teams of 2, alternating every 2:00
15 / 12 x Bike, calories
15 x KB Swings @53/35-lbs
Max Effort Thrusters @95/65-lbs
WOD | March 7, 2019
Front Squat 2 Rep Max
then..
3 x 2 @-15%
then...
As many rounds and repetitions as possible in 15 minutes:
Row 500 meters
25 x Sit ups
10 x Box Jumps @30/24-in
WOD | March 6, 2019
CrossFit HERO WOD "Sisson"
As many rounds and repetitions as possible in 20 minutes:
1 x Rope Climb
5 x Burpees
Run 200 meters
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
WOD | March 5, 2019
Three Rounds For Time:
200 meter Double KB Farmers Carry @53/35-lbs
20 x Strict Press @75/55-lbs
20 x Front Rack Lunge Steps @75/55 (10 each leg)
WOD | March 3, 2019
Back Squat 2 Rep Max
then... 3 x 2 @-15%
then...
For Time:
40 x Wall Balls @20/14-lbs
120 x Double Unders
30 x Wall Balls
90 x Double Unders
20 x Wall Balls
60 x Double Unders
10 x Wall Balls
30 x Double Unders
WOD | March 1, 2019
Coach’s Surprise!!!!!!
 
WOD | February 28, 2019
Front Squat 3 Rep Max
*attempt to increase from previous week then..
2 x 3 @-15% then...
As many rounds and reps as possible in 15 minutes:
Teams of 3:
100/80 x Ski, calories
Run 1 mile (9 KLEW laps)
WOD | February 27, 2019
As many rounds and reps as possible in 20 minutes:
In teams of 2:
100/80 x Bike, calories
50 x Snatch @115/85-lbs
100/80 x Bike, calories
50 x Snatch @115/85-lbs
*work to be divided evenly
*must complete one entire discipline before moving on the next
WOD | February 26, 2019
Three Rounds For Time:
Row 1000 meters
Five Rounds of  Strict “Cindy”
*One round of “Cindy” is 5 Strict Pull ups, 10 Push Ups, 15 Air Squats
workout courtesy of Crossfit.com
WOD | February 25, 2019
Back Squat 3 Rep Max
*attempt to increase from previous week
then.. 2 x 3 @-15%
then...
As many rounds and repetitions as possible in 10 minutes:
10 x KB Swings @70/53-lbs
10 x GHD Sit ups
30 x Double Unders
WOD | February 23, 2019
CrossFit Benchmark WOD "Nicole"
As many reps as possible in 20 minutes:
Run 400 meters
Max Effort Unbroken Pull Ups
 
WOD | February 21, 2019
Front Squat 3 Rep Max
*attempt to increase from previous week
then..
2 x 3 @-15%
then...
Four Rounds of:
:30s Wall Sit
:15s rest
:30s Sit Ups
:15s rest :
30s Double Unders
:15s rest
:30s Bar Hang
:15s rest
WOD | February 20, 2019
12 Rounds, Each for Time:
Row 250 meters
Rest :60s b/t efforts
*Record FASTEST and SLOWEST rounds
WOD | February 19, 2019
Every minute on the minute for 20 minutes, alternating between:
Odd: 3 x Snatch
Even: 7 x Lateral Bar Burpees
*Weight to be chosen by athelte
*All reps must be done "touch and go" style
WOD | February 18, 2019
Back Squat 3 Rep Max
*attempt to increase from previous week
then..
2 x 3 @-15%
then...
As many rounds and repetitions as possible in 7 minutes:
15 x Wall Balls @20/14-lbs
15 x Power Cleans @95/65-lbs
WOD | February 16, 2019
Hero WOD "Riley"
Run 1.5 miles
150 x Burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire.
Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother, Ken; and a number of family members.
WOD | February 15, 2019
Front Squat 3 Rep Max
then..
2 x 3 @-15%
then...
For Time:
21 x Box Jump Overs @24/20-in
21 x Front Squats @135/95-lbs
200 meter Double KB Farmers Carry @53/35-lbs
15 x Box Jump Overs @24/20-in
15 x Front Squats @135/95-lbs 200 meter
Double KB Farmers Carry @53/35-lbs
9 x Box Jump Overs @24/20-in
9 x Front Squats @135/95-lbs
200 meter Double KB Farmers Carry @53/35-lbs
WOD | February 14, 2019
Weighted Pull Up 5-5-5-5-5, building
then...
Strict Press 5-5-5-5-5, building
then...
As many rounds and reps as possible in 10 minutes:
In teams of 2:
100 yard shuttle run
(4 x 25 yards)
WOD | February 13, 2019
"MCL"
Buy in:
Row 1955m, then:
Two rounds:
13x Deadlifts @315/225-lbs (Masters 185/115-lbs)
64 x Sit ups Cash out:
Row 1955m
WOD | February 12, 2019
CrossFit Open Workout 17.5
Ten Rounds For Time:
9 x Thrusters @95/65-lbs
35 x Double Unders
WOD | February 11, 2019
Back Squat 3 Rep Max
then, 2 x 3 @-15%
then...
Five Rounds, for total reps:
In a 2:00 window...
15/12 x Bike, calories
Max Effort Burpees
Rest 1:00
*Score is total number of burpees
WOD | February 9, 2019
As many rounds and repetitions as possible in 20 minutes:
In teams of 2:
100 x Wall Balls @20/14-lbs
100 x Burpee Box Jump Overs @24/20-in
*Divide work evenly, broken up anyway desired
WOD | February 8, 2019
"Pyramid Double Helen"
For Time:
Run 1200 meters
63 x KB Swing @53/35-lbs
36 x Pull Ups
Run 800 meters
42 x KB Swings @53/35-lbs
24 x Pull ups
Run 400 meters
21 x KB Swings @53/35-lbs
12 Pull ups
WOD | February 7, 2018
Front Squat - 5 Rep Max
*try to increase from previous week
then, 1 x 5 @ -10% of heaviest set of 5
then...
For Time:
20 x Dumbbell Thrusters @35/20-lbs
40 x Dumbbell Box Step Overs @35/20-lbs
20 x Dumbbell Thrusters @35/20-lbs
WOD | February 6, 2019
Five Rounds, Each For Time:
15/12 x Row, calories
10 x Deadlifts @225/155-lbs
15 x Box Jumps @24/20-in
Rest 1:00
WOD | February 5, 2019
Hang Power Clean 3-3-3-3-3
then...
7 Rounds For Time:
45 x Double Unders
15 x GHD Sit ups
WOD | February 4, 2019
Back Squat - 5 Rep Max
*try to increase from previous week
then, 1 x 5 @ -10% of heaviest set of 5
then...
Five Rounds:
10 x Inverted Barbell Rows
10 x Pistols, alternating (5 each)
10 x Deficit Push Ups
WOD | February 2, 2019
In Teams of Two:
As Many Rounds and Reps as Possible in 20 Minutes:
10 x DB Front Rack Lunges
10 x Sit-ups
10 x DB Renegade Rows
10 x Burpees
10 x DB Bicep Curls
Other Partner will serve as pacer performing a 200 meter run carrying odd object (surprise!!)
Upon returning from run partners will switch and pick up where left off
DB weight = 50/35-lbs
 
 
HAPPY GROUNDHOG DAY!
"The trouble with weather forecasting is that it's right too often for us to ignore it and wrong too often for us to rely on it." ~Patrick Young
WOD | February 1, 2019
Front Squat - 5 Rep Max
*try to increase from previous week
then, 1 x 5 @ -10% of heaviest set of 5
then...
Every 3 minutes for 15 minutes:
15/12 x Row, calories
15 x Front Squat @95/65-lbs
3 x Bar Muscle Ups
WOD | January 31, 2019
As many rounds and repeptions as possible in 15 minutes:
40 Double Unders
Run 200 meters
10 x Push Jerks @135/95-lbs