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wod
25 Jun
skillPower Snatch
wod Every 4 minutes for 20:00
20/14 x Bike, calories
10 x Lateral Bar Burpees
5 x Power Snatch @135/95-lbs
workout courtesy of crossfit new england
after bashAccessory Work - Deficit Push Ups + Single Leg Deadlifts
recent wods
recent wods
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wod
WOD | June 24,2019
Back Squat - 10 Rep Max
then...
"Death by 10 Meters"
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
WOD | June 22, 2019
As many rounds and repetitions as possible in 20 minutes:
20 x Wall Balls @20/14-lbs
20/14 x Row, calories
20 x Push Ups
20 x Box Jumps @24/20-in
WOD | June 21, 2019
Front Squat 8 x 3
*compare to 5/31/19 then...
For QUALITY:
15-12-9-6-3
Ring Dips
*In between each set, perform 25 x KB Swings @53/35-lbs
WOD | June 20, 2019
In teams of 2:
Four total rounds
P1: Max Effort Echo bike, calories
P2: 50' Handstand Walk + 50 sit ups + 50' Handstand Walk
*HS Walk scale: Bear crawl
WOD | June 19, 2019
CrossFit Open WOD 16.5
For Time:
21-18-15-12-9-6-3
Thrusters @95/65-lbs
Bar Facing Burpees
WOD | June 18, 2019
Build to a heavy single in the following complex:
Push Press + Push Jerk + Split Jerk then...
For Time:
21-15-9
Box Jumps @30/24-in
Chest to bar pull ups
Shoulder to Overhead @115/85-lbs
WOD | June 17, 2019
Back Squat 8 x 3
*compare to 5/29/19 then...
As many rounds and repetitions as possible in 8 minutes:
30 x Double Unders
Row 250 meters
Run 200 meters
WOD | June 15, 2019
Every 3:00 for 21 minutes:
12 x Dumbbell Snatch, alternating @50/35-lbs
12 x Burpees over the DB
100 meter shuttle run (50 down and back)
WOD | June 14, 2019
Front Squat 5 x 5
*compare to 5/24/19
then...
As many rounds and reps as possible in 7 minutes:
7 x Hang Power Cleans @135/95-lbs
7 x Shoulder to Overhead @135/95-lbs
35 x Double unders
WOD | June 13, 2019
Three Rounds For Time:
Run 800 meters
5 x Rope Climbs
25x GHD Sit ups
WOD | June 12, 2019
Benchmark WOD #2
Deadlift 1 RM
then...
CrossFit Benchmark WOD "Diane"
For Time:
21-15-9
Deadlift @225/155-lbs
Handstand Push Ups
WOD | June 11, 2019
As many rounds and repetitions as possible in 15 minutes:
Row 500 meters
40 x Thrusters @95/65-lbs
30 x Kettlebell Swings @53/35-lbs
20 x Box Jumps 24/20-in
WOD | June 10, 2019
Back Squat 5 x 5
*compare to 5/20/19
then...
For Time:
SKI ERG 1,000 Meter TIME TRIAL
WOD | June 8, 2019
Every 90s seconds for 30 minutes:
Station 1: 15/10 x Bike Calories
Station 2: 15/10  Ski, calories
Station 3: 250/200 x Row, meters
Station 4: 15 x Burpees
WOD | June 7, 2019
Front Squat 3 x 10
*compare to 5/17/19
then...
Three Rounds For Time:
200 meter Double KB Farmers Carry @53/35-lbs
75 x Double Unders
WOD | June 6, 2019
DB Bench Press 10-10-10-10-10
* Tempo should be 30x0
*this means 3seconds down, no rest at bottom, EXPLODE back to top, no rest at top *Increase weight each set if possible
then...
As many rounds and repetitions as possible in 12 mintues:
20/16 x Row, calories
20 x Box Jump Overs @24/20-in
20 x Push Ups
WOD | June 5, 2019
Benchmark WOD #1 Hero WOD "Abbate"
For Time:
Run 1 mile
21 x Clean and Jerks @155/105-lbs
Run 800 meters
21 x Clean and Jerks @155/105-lbs
Run 1 mile
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
WOD | June 4, 2019
Five Rounds, each 2:00 with 1:00 rest betwen:
25 x Wall Balls @20/14-lbs
Max Effort Kettlebell Swings @70/53-lbs
*score is total number of KB swings
WOD | June 3, 2019
Back squat 3 x 10
*compare to 5/13/19
then...
Tabata Echo Bike, calories
Rest 1:00
Tabata Sit ups
Rest 1:00
Tabata Air Squats
*score is LOWEST number of reps for each movement throughout the 8 rounds
WOD | May 31, 2019
Front Squat 8 x 3
then...
For Time:
Row 1000 meters
50 x Wall Balls @20/14-lbs
30 x Burpees over the rower
HARD 10 MINUTE CAP!!!!!!!!!!!!!!!!!!
WOD | May 30, 2019
Four Rounds For Time:
Run 400 meters
15 x Push Press @135/95-lbs
3 x Rope Climbs
WOD | May 29, 2019
Back Squat 8 x 3
then...
For Time:
30 x KB Goblet Hold Box Step Overs with 53/35-lbs @24/20-in box (total)
30/24 x Bike, calories
30 x KB Goblet Hold Box Step Overs
WOD | May 28, 2019
For Time:
21-15-9
Power Snatch @95/65-lbs
42-30-18
GHD Sit ups
WOD | May 27, 2019
Hero WOD "Murph"
For Time:
Run 1 mile
100 x Pull Ups
200 x Push Ups
300 x Air Squats
Run 1 mile
WOD | May 25, 2019
As many reps as possible in 20 minutes:
50-40-30-20-10
Row, calories
KB Swings 53/35-lbs
Sit ups
WOD | May 24, 2019
Front Squat 5 x 5
then...
In Teams of Three or Four
As many meters (run) plus as many meters (ski) as possible in 12 minutes:
Athlete 1: Ski, calories
Athlete 2: Run 200 meters
Athlete 3: Rest
*Runner is pace setter!  When the runner returns, resting athlete goes to SKI, SKI goes immediately to run.
*Score is total number of meters combined.
WOD | May 23, 2019
As many rounds and repitions as possible in 16 minutes:
50' Dumbbell Front Rack Lunge Steps @50/35-lbs
12 x Burpees over the Dumbbell
3 x Muscle Ups (strict if possible)
workout courtesy of misfitathletics.com
WOD | May 22, 2019
For Total Reps and Calories:
As many rounds and repetitions as possible in 4 minutes:
Echo Bike, calories
Rest 1:00
As many rounds and repetitions as possible in 4 minutes:
35 x Double Unders
10 x Toes to bar
Rest 1:00
As many rounds and repetitions as possible in 4 minutes:
Echo Bike, calories
Rest 1:00
As many rounds and repetitions as possible in 4 minutes:
35 x Double Unders
10 x Toes to bar
 
WOD | May 21, 2019
Ten Rounds For Time:
15 x Wall Balls @20/14-lbs
3 x Power Cleans @185/125-lbs
WOD | May 20, 2019
Back Squat 5 x 5
then...
For Time:
Row 500 meters
50 x DB Snatch, alternating @50/35-lbs
Row 500 meters
WOD | May 18, 2019
Two Rounds For Time:
200 meter Double KB Farmers Carry @53/35-lbs
25 x Burpee Box Jump overs @24/20-in
200 meter Double KB Farmers Carry @53/35-lbs
50 x Abmat Sit ups
WOD | May 17, 2019
Front Squat 3 x 10, across
then...
For Time:
21-15-9
Sumo Deadlift High Pull @75/55-lbs
Thrusters @75/55-lbs
WOD | May 16, 2019
For Time:
Run 800 meters
40 x Pull Ups
Run 400 meters
20 x Chest to bar Pull ups
Run 200 meters
10 x Bar Muscle Ups
WOD | May 15, 2019
Five Rounds For Time:
21 x Wall Ball @20/14-lbs
15 x Lateral Bar Burpees
9 x Deadlift @225/155-lbs
WOD | May 14, 2019
As many rounds and repetitions as possible in 20 minutes:
40/32 x Row, calories
30 x Box Jumps @24/20-in
20 x GHD Sit ups
WOD | May 13, 2019
Back Squat 3 x 10, across
then...
As many rounds and repetitions as possible in 10 minutes:
50 x Double Unders
21 x Kettlebell Swings @53/35-lb s
WOD | May 12, 2019
Seven Rounds For Time:
15x KB Goblet Squats @53/36-lbs
15x Burpees
Run 200 meters
WOD | May 11, 2019
Four Rounds For Time:
Row 500 meters
30 x Double Unders
15 x DB Snatch 50/35-lbs
30 x Double Unders
WOD | May 10, 2019
As many rounds and repetitions as possible in 20 minutes:
50 x Air Squats
50 x Abmat Sit ups
25 x Pull Ups
10 x Box Jumps @30/24-in
workout inspirted by crossfit linchpin
WOD | May 9, 2019
Clean and Jerk 1-1-1-1-1
then...
CrossFit Open Workout 11.3
As many reps as possible in 5 minutes:
Squat Clean and Jerk @165/110-lbs
WOD | May 8, 2019
Four Rounds, Each For Time:
30/25x Row, calories
20x Burpees Over the Rower
Rest 2:00
*Record time for each round
WOD | May 7, 2019
As many rounds and reps as possible in 15 mintues:
10 x Dumbbell Deadlift @50/35-lbs
7 x  Dumbbell Hang Power Cleans @50/35-lbs
5x Dumbbell Front Squats @50/35-lbs
3 x Strict Handstand Push ups
*each round, add 3 reps to the Strict HSPU
WOD | May 6, 2019
Overhead Squat 2-2-2-2-2
*Must pause :03s at BOTTOM of each rep
then...
Every 3:00 minute for 15 minutes:
15/12 x Bike, calories
15 x Kettlbell Swings @53/35-lbs
50 x Double Unders
WOD | May 4, 2019
As many rounds and repetitions as possible in 30 minutes:
In teams of 2, rotating every 3:00 for 12 total rounds (6 each)
20/15 x Bike, calories
Run 200 meters
Max Effort Burpees
*Score is total number of burpees
WOD | May 3, 2019
For Time:
400 Double KB Farmers Carry @53/35-lbs
50 x Push Ups
25 x Chest To Bar Pull Ups
200 Double KB Farmers Carry @53/35-lbs
25 x Chest to Bar Pull Ups
50 x Push Ups
400 Double KB Farmers Carry @53/35-lbs
WOD | May 2, 2019
Front Squat - 1 Rep Max then...
MAX EFFORT @80% of 1 RM  then...
Four Rounds, For Completion:
50 yard sled push @180/115 (added weight)
50 yard walking lunge steps
*Rest as needed between efforts
WOD | May 1, 2019
As many rounds and repetitions in 15 minutes:
Run 400 meters
15 x Push Press @95/65-lbs
12 x Toes to bar
WOD | April 30, 2019
Each For Time:
One Round: Row 1,000 meters
100 x Double Unders
Rest 2:00
Two Rounds:
Row 500 meters
50 x Double Unders
Rest 2:00
Four Rounds:
Row 250 meters
25 x Double Unders
WOD | April 29, 2019
Strict Press - 1 Rep Max
then... MAX EFFORT @ 80% of 1 RM
then...
For Time:
27-21-15-9
DB Thrusters @35/20-lbs
Burpee Box Jump Overs @24/20-in
WOD | April 27, 2019
Today we honor a real hero.
"Apuzzio"
For time:
10x Rope Climbs
30x Front Squats @ 155/105#
30x Deadlifts @ 225/155#
Row 1000 meters
Run 800 meters
30x Burpees
30x Wall Balls @ 20/14#
10x Rope Climbs
WOD | April 26, 2019
Snatch 1-1-1-1-1
then...
"Isabel"
For Time:
30x Snatch @135/95-lbs
WOD | April 25, 2019
Front Squat 3 Rep Max
then drop sets...
1 x 3 @95% 1 x 3 @90%
then...
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps @24/20-in
*100 yard shuttle sprint (50 down and back) after each set
WOD | April 24, 2019
For Time:
9 x Thrusters @65/45-lbs
Row 1,000 meters
15 x Thrusters @65/45-lbs
Row 1,000 meters
21 x Thrusters @65/45-lbs
workout courtesy of crossfit.com
WOD | April 23, 2019
CrossFit Benchmark WOD "Annie"
For Time:
50-40-30-20-10
Double Unders
Sit Ups
WOD | April 22, 2019
Strict Press 3 Rep Max
then drop sets...
1 x 3 @95% 1 x 3 @90%
then...
2017 CrossFit Qualifier Workout
For Time:
21-15-9
Shoulder to Overhead @135/95-lbs
Chest to bar Pull up
workout courtesy of crossfit.com
** CAP 8:00
WOD | April 20, 2019
Four Rounds For Time:
Run 400 meters
20x Box Jump Overs @24/20-in
20x Kettlebell Swings @70/53-lbs
WOD | April 19, 2019
For Time:
Row 1,000 meters
50 x Deadlift @135/95-lbs
30 x Toes to bar
WOD | April 18, 2019
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
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