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22 Jan
skillAir Squat
wod Four Rounds For Time:
50 x Air Squats
Row 500 meters
after bashIsometric Hip Extension Holds
recent wods
recent wods
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wod
WOD | January 19, 2018
Back Squat - 1 set of 20
*Increase 5-10lbs from previous week OR...
*Try to use around 60% of 1 rep max
 
then...
As many rounds and repetitions as possible in 8 minutes:
15x Sit ups
30x Double Unders
WOD | January 18, 2018
As many rounds and repetitions as possible in 20 minutes:
In teams of 2:
Partner 1: Max Effort Assault Bike, calories
Partner 2: Run 200 meters + 10 Single Arm Kettlebell Push Jerk, left @53/35-lbs + 10 Single Arm Kettlebell Push Jerk, right @53/35-lbs
*Partners will switch upon completion of run + KB Push Jerks
WOD | January 16, 2018
Five Rounds For Time:
3 x Cleans (any) @225/155-lbs
6 x Box Jumps @30/24-lbs
9 x Burpees
WOD | January 16, 2018
AMRAP "Helen"
As many rounds and repetitions as possible in 15 minutes:
Run 400 meters
21x Kettlebell Swings
12x Pull Ups
*You will be scored twice: time to finish first three rounds (actual "Helen") and then final rounds and reps
WOD | January 15, 2018
Five Rounds For Time:
20/15 x Row, calories
10 x Thrusters @115/85-lbs
WOD | January 13, 2018
10 ---- 1
Sumo Deadlift High Pull @95/65-lbs
Push Jerks @95/65-lbs
Toes to bar
*Every minute on the minute do 4 burpees
WOD | January 12, 2018
Back Squat - 1 set of 20
*Add 5-10lbs from previous week OR..
*Try to use around 60% of 1 rep max
then...
Not For Time:
Five Rounds:
50 yard Sled Push @135/90-lbs
1:00 Plank
*Plank begins IMMEDIATELY following sled push
WOD | January 11, 2018
Power Snatch 3-3-3
*All sets must be touch and go
Three Rounds For Time:
Run 400 meters
12 x Power Snatch @115/85-lbs
6x Bar Muscle Ups
*workout courtesy of crossfit.com
WOD | January 10, 2018
As many rounds and repetitions as possible in 20 minutes:
Row 500 meters
100 x Double Unders
50x Abmat Sit ups
WOD | January 9, 2018
Ten Rounds For Time:
5 x Deadlift @225/155-lbs
7x Burpees over the bar, lateral
10x Wall Balls @20/14-lbs
WOD | January 8, 2018
As many repetitions as possible in 12 minutes:
Ascending ladder --
3-6-9-12...
Overhead Squats @95/65-lbs
Chest to bar Pull ups
WOD | January 6, 2017
For Time:
Three Rounds For Time:
25x Kettlebell Swings @70/53-lbs
20x Bar Facing Burpees
15x Thrusters @115/85-lbs
WOD | January 5, 2018
Back Squat - 1 set of 20
*Try to use around 60% of 1 rep max
then...
For Time:
Row 500 meters
50x Box Jump overs @24/20-in
Row 500 meters
WOD | January 4, 2017
For Time:
21-15-9
Strict Pull Ups
Strict Press @75/55-lbs
Deficit Push Ups
*45/25-lbs plates is Rx
WOD | January 3, 2018
Power Clean - Find 10 Rep Max
*Must be touch and go
then...
Three Rounds For Time:
75 x Double Unders
50x Air Squats
15x Power Cleans @135/95-lbs
WOD | January 2, 2018
For Time:
Run 1 mile
Row 2,000 meters
30x Burpees over the Rower
400 meter Double KB Farmers Carry @53/35-lbs
WOD | December 30, 2017
For Time:
Run 800 meters
25x Deadlift @225/155-lbs
50x Burpees
Run 400 meters
50x Burpees
25x Deadlift @225/155-lbs
Run 800 meters
WOD | December 29, 2017
Ten Rounds For Time:
30x Double Unders
10x Pull ups
10x Push Press @95/65-lbs
metcon courtesy of crossfit linchpin
WOD | December 28, 2017
Front Squat 5-3-1
*Find heaviest set of 5, then 3, then a single
then...
For Time:
27-21-15-9
Box Jumps @24/20-in
Front Squats @95/65-lbs
WOD | December 27, 2017
Strict Press 5-3-1
*Find heaviest set of 5, then 3, then a single
then...
At the top of every minute for 10 minutes:
Sprint 100 meters
WOD | December 26, 2017
As many rounds and repetitions as possible in 15 minutes:
10 x Dumbbell Snatch @70/50-lbs
20/15 x Row, calories
10 x Burpees over the rower
WOD | December 24, 2017
As many rounds and repetitions as possible in 20 minutes:
40 x Double Unders
30x Sit ups
20/15 x Assault Bike, calories
10 yard Burpee Broad Jump
WOD | December 23, 2017
For Time:
The 12 Days of "KLEW"mas
For Time:
1x Muscle Up
2x Overhead Squat @ 115/85-lbs
3x Power Snatch @ 115/85-lbs
4x Front Squat @ 115/85-lbs
5x Push Press @ 115/85-lbs
6x Power Cleans @ 115/85-lbs
7x V-ups
8x Kettlebell Swings @70/53-lbs
9x Burpees
10x  Row, calories
11x Handstand Push ups
12x Pistols
WOD | December 22, 2017
"Kelen Helly"
For Time:
One Round of "Kelly"
Two Rounds of "Helen"
One Round of "Kelly"
*One Round of "Kelly" is Run 400 meters / 30x Box Jumps @24/20-in / 30x Wall Balls @20/14-lbs
*One Round of "Helen" is Run 400 meters / 21x Kettlebell Swings @53/35-lbs / 12x Pull ups
workout courtesy of crossfit new england
WOD | December 21, 2017
Strict Press 3-3-3,  ascending
*attempt to add 5-10 lbs to each set from previous week
then...
Every minute on the minute for 10 minutes:
Even: 10x Sumo Deadlift High Pull @115/85-lbs
Odd: 15/12 x Assault Bike, calories
WOD | December 20, 2017
As many rounds and repetitions as possible in 20 minutes:
Row 250 meters
15x Push Ups
10x Squat Clean @135/95-lbs
WOD | December 19, 2017
Front Squat - 5 Rep Max
*First Rep Pause :03s at bottom
*then, -15% for 5+ with no pause
then...
Three Rounds For Time:
200 meter Double KB Farmers Carry @53/35-lbs
75x Double Unders
WOD | December 18, 2017
For Time:
50x Jumping Lunges, alternating
Run 200 meters
50x Pull ups
Run 200 meters
50x Box Jumps @30/24-in
Run 200 meters 50x
Hip extensions
Run 200 meters
50x Burpees
WOD | December 18, 2017
For Time:
50x Jumping Lunges, alternating
Run 200 meters
50x Pull ups
Run 200 meters
50x Box Jumps @30/24-in
Run 200 meters
50x  Hip extensions
Run 200 meters
50x Burpees
WOD | December 17, 2017
For Time:
100 x Double Unders
75 x Sit ups
50 x Kettlebell Swings @53/36-lbs
25/20 x Assault Bike, calories
50 x Kettlebell Swings @53/36-lbs
75 x Sit ups
100 x Double Unders
WOD | December 16, 2017
In teams of two:
Run 1 mile
150/120 x Row, calories
150 x Med ball Cleans @20/14-lbs
Run 1 mile
*One athlete working at a time
*Work to be divided evenly
WOD | December 15, 2017
CrossFit Open WOD 12.3
As many rounds and repetitions as possible in 18 minutes:
15x Box Jumps @24/20-in
12x Push Press @115/75-lbs
9x Toes to bar
WOD | December 14, 2017
Two Rounds:
2:00 Max Effort Assault Bike, calories
1:00 Rest
2:00 Max Effort Dumbbell Snatch @70/50-lbs
1:00 Rest
2:00 Max Effort Rope Climbs
1:00 Rest
2:00 Max Effort Burpees
1:00 Rest
WOD | December 13, 2017
As many rounds and repetitions as possible in 15 minutes:
60x Double Unders
30/25x Row, calories
15x Overhead Squat @115/85-lbs
workout courtesy of crossfit new england
WOD | December 12, 2017
Strict Press 5-5-5 ascending
*attempt to add 5-10 lbs to each set from previous week
then...
Weighted Pull Up 5-5-5-5-5, ascending
WOD | December 11, 2017
Front Squat - 5 Rep Max
*First Rep Pause :03s at bottom
*then, -15% for 5+ with no pause
then...
For Time:
25x GHD Sit ups
50x Thrusters @95/65-lbs
50x KB Swings @53/35-lbs
25x GHD Sit ups
WOD | December 10, 2017
As many rounds and reps as possible in 12 minutes:
Run 200 meters
20 x Push Ups
2 x Rope Climbs
WOD | December 9, 2017
In teams of two:
As many rounds and repetitions as possible in 30 minutes:
100/80x Assault Bike, calories
100x Burpees
100x Wall Balls @20/14-lbs
*work to be divided evenly
*one person working at a time
WOD | December 8, 2017
2011 CrossFit Regionals WOD
For Time:
21-15-9
Deadlift @315/225-lbs
Box Jump @30/24-in
*CAP 12:00
WOD | December 7, 2017
Strict Press 8-8-8, ascending
then...
Three Rounds For Time:
Run 400 meters
15x Dumbbell Push Jerks @50/35-lbs
15x Pull Ups
WOD | December 6, 2017
As many rounds and repetitions in 20 minutes:
35x Double Unders
Row 250 meters
15x GHD Sit Ups
 
WOD | December 5, 2017
For Time:
"Heavy" Grace
30 x Clean and Jerk @185/135-lbs
*CAP is 10:00
WOD | December 4, 2018
Front Squat - 5 Rep Max
* First Rep pause :03s at bottom of squat
*Then, -15% for  5+ with no pause
Then....
As many calories as possible in 8 minutes:
75 x Wall Balls @20/14-lbs
Max Calories Assault Bike
WOD | December 2, 2017
Five 3:00 AMRAPs, with 1:00 rest between each:
Row 500 meters
Max Effort Burpees Over the rower
WOD | December 1, 2017
Three Rounds For Time:
100x Double Unders
50x Walking Lunges
25x Chest to bar Pull ups
WOD | November 30, 2017
For Time:
60 x Pistols, alternating
50x Wall Ball @20/14-lbs
40x Box Jumps @24/20-in
30x Deadlift @185/135-lbs
20x Power Clean @185/135-lbs
10x Front Squat @185/135-lbs
workout courtesy of crossfit.com
WOD | November 29, 2017
Strict Press 10-10-10, building
Then....
Three Rounds for Time
20x Dumbbell Snatch @70/50-lbs
200 yard shuttle sprint
WOD | November 28, 2017
For Time:
As many reps as possible in 5 minutes:
10x Rope Climbs
With the remaining time...
Max Effort Kettlebell Swings @70/53-lbs
Rest 2:00
As many reps as possible in 5 minutes:
50/40x Assault Bike, calories
With the remaining time...
Max Effort Sit ups
Rest 2:00
As many reps as possible in 5 minutes:
50/40x Ski erg, calories
Max Distance Sled Push @90/45-lbs
WOD | November 27, 2017
Front Squat - Work up to a Heavy Set of 5
*Perform first rep with a :03s pause at bottom
then...
For Time:
9-15-21
Thruster @95/65-lbs
Bar facing Burpees
WOD | November 25, 2017
As many rounds and reps as possible in 5 minutes:
10/8 x Assault Bike, calories
10x Burpees
Rest 1:00
As many rounds and reps as possible in 5 minutes:
10/8x Ski Erg, calories 10x Med Ball Cleans @20/14-lbs
Rest 1:00
As many rounds and reps as possible in 5 minutes:
10x Row, calories
10x Push ups
WOD | November 24, 2017
Hero WOD  "Jack"
As many rounds and repetitions as possible in 20 minutes:
10x Push Press @115/85-lbs
10x Kettlebell Swings @ 53/35-lbs
10x Box Jumps @24/20-in
WOD | November 23, 2017
HAPPY THANKSGIVING!!!!!!
At Home WOD:
Run / Walk for 10- 20 minutes , then:
For Time:
50-40-30-20-10
Air Squats
Sit ups
*Every minute on the minute do 5x Burpees
WOD | November 22, 2017
HERO WOD "Badger"
Three Rounds For Time:
30x Squat Cleans @95/65-lbs
30x Pull ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq fighting for our country.
WOD | November 21, 2017
Row 5,000 meters
*This is a TIME TRIAL!
WOD | November 20, 2017
Snatch - 15 minutes to find a heavy single
then...
Three Rounds For Time:
50x Double Unders
10x Toes to bar
5x Squat Snatch @155/105-lbs
workout courtesy of crossfit linchpin
WOD | November 18, 2017
For Time:
30-20-10-20-30
Wall Balls @20/14-lbs
Box Jumps @ 24/20-in
WOD | November 17, 2017
2007 CrossFit Games WOD
Row 1,000 meters then:
Five Rounds:
25x Pull ups
7x Push Jerks @135/95-lbs
 
WOD | November 16, 2017
Front Squat - 1 Rep Max
then...
In teams of 3, with one person working at a time:
As many reps as possible in 15 minutes:
Ski 2000 meters
600 yard Overhead Plate Carry @45/25-lbs  (12 x 50 yards)
Max Effort Calories, Assault Bike
WOD | November 15, 2017
Two Rounds For Time:
50x Kettlebell Swings @70/53-lbs
150x Double Unders
 
WOD | November 14, 2017
Back Squat - 1 Rep Max
then...
For Time:
21-15-9
Thrusters @95/65-lbs
Toes to bar