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23 Sep
skillPose Method Running
wod For Time:
Run 800 meters
100x Air Squats
100x Abmat Sit ups
Run 800 meters
after bashHex Bar Carry
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recent wods
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wod
WOD | September 22,2017
Deadlift 3-3-3-3-3
*Attempt to increase weight each set
*First set should be around 80-85% of 1 RM
then...
For Time:
30x Dumbbell Box Step ups @40/25-lbs
60x Wall Balls @20/14-lbs
30x Dumbbell Box Step ups @40/25-lbs
WOD | September 21, 2017
Three Rounds For Time:
50/40x Row, calories
100x Double Unders
200 meter KB Farmers Carry @70/53-lbs
workout courtesy of crossfit new england
WOD | September 20, 2017
Three Rounds For Time:
15x Chest to Bar Pull ups
20x Burpees
15x Sumo Deadlift High Pulls @95/65-lbs
WOD | September 19, 2017
Press 5-5-3-3-3-1-1-1
then...
In teams of 2:
As many calories as possible in 10 minutes:
15/12x Assault Bike, calories
*While one partner performs a bike sprint, the other partner will hold a 115/85-lbs barbell overhead
*If barbell drops before calories are complete, 5 burpee penalty will be completed immediately
WOD | September 18, 2017
For Time:
42x Kettlbell Swings @70/53-lbs
21x Front Squat @155/105-lbs
30x Kettlebell Swings @70/53-lbs
15x Front Squat @155/105-lbs
18x Kettlebell Swings @70/53-lbs
9x Front Squat @155/105-lbs
WOD | September 16,2017
In teams of 2:
For Time:
100x Assault Bike, calories
150x DB Squat Clean Thrusters @50/35-lbs
100x Assault Bike, calories
*One athlete working at a time
*Work must be completed in order
WOD | September 15, 2017
Four Rounds For Time:
Run 400 meters
15x Handstand Push ups
3x Rope Climbs
WOD | September 14, 2017
Four Rounds For Time:
15x Hang Power Cleans @155/105-lbs
25x GHD Sit ups
15x Burpees over the bar
WOD | September 13, 2017
Deadlift 3-3-3-3-3
*Weight should be held consistent across
*Around 80-85% of 1 RM
then...
For Time:
100x Double Unders
75x Kettlebell Swings @53/35-lbs
50x Row, calories
25x Deadlifts @225/155-lbs
 
WOD | September 12, 2017
Front Squat 5-5-3-3-3-1-1-1
then...
As many rounds and repetitons as possible in 8 minutes:
15x Wall Balls @30/20-lbs
200 yard shuttle run (50 yards down and back x 2)
WOD | September 11, 2017
HERO WOD "Danny"
As many rounds and repetitions as possible in 20 minutes:
30x Box jumps a24/20-in
20x Push Press @115/85-lbs
30x Pull ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
WOD | September 9, 2017
In teams of 2:
Run 1 mile
150x Med Ball Cleans @20/14-lbs
150x Push ups
Run 1 mile
*one person working at time
*work divided evenly
WOD | Septemeber 8, 2017
For Time:
Three Rounds For Time:
Row 500 meters
21x Burpee Box Jump Overs @24/20-in
12x Chest to bar Pull ups
WOD | September 7, 2017
Five Rounds For Total Reps:
1:00 Max Effort Ski Erg, calories
Rest :30s
1:00 Max Effort Assault Bike, calories
Rest :30s 1:00
Max Effort Kettlebell Swings @70/53-lbs
Rest :30s
*Score is total reps of each movement
 
WOD | September 6, 2017
Deadlift 5-5-5-5-5 , ascending
*First set will be at SAME WEIGHT as previous week
*Goal is to increase weight each set
then...
"Annie"
50-40-30-20-10
Double Unders
Sit ups
WOD | September 5, 2017
For Time:
30 x Clean and Jerk @165/115-lbs
WOD | September 4, 2017
HERO WOD "Hildy"
For Time:
100x Row, calories
75x Thrusters @45-lbs
50x Pull ups
75x Wall Ball shots @20/14-lbs
100x Row, Calories
*If you’ve got a 20-lb. vest or body armor, wear it workout courtesy of crossfit.com
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
WOD | September 3, 2017
With a 75/55-lbs barbell:
In teams of two, performed "you go I go"
As many rounds and repetitions as possible in 15 minutes:
15x Thrusters
10x Front Rack Walking Lunge steps (5 each leg)
5x Burpees
WOD | September 2, 2017
For Time:
Run 400 meters
50x Toes to bar
Run 400 meters
50x Push ups
Run 400 meters
50x Pull ups
WOD | September 1, 2017
Hang Clean
*10 minutes to establish a heavy single
then...
For time:
30/25x Assault Bike, calories
30x Bar-facing Burpee
30x Hang Clean @ 135/95-lbs.
*Must be squat
WOD | August 31, 2017
Five Rounds, each for time:
Row 500 meters
Rest exactly 2:00 between efforts
*Record fastest and slowest effort
WOD | August 30, 2017
Every 3 minutes for 18 minutes:
20x Abmat Sit ups
15x Pull ups
10x Shoulder to Overhead @135/95-lbs
WOD | August 29, 2017
Three Rounds For Time:
50x Double Unders
40x Wall Balls @20/14-lbs
30x Kettlebell Swings @53/35-lbs
WOD | August 28, 2017
Deadlift 5-5-5-5-5
*Weight should be held consistent across
*Around 70% of 1 RM
then...
In teams of five:
Four Rounds:
*One athlete at a time will complete the following:
Empty Sled Push x 50 yards
Run 200 meters
10x Slow, controlled air squats
*Workout is complete when all athletes have completed four rounds
WOD | August 26, 2017
As many rounds and repetitions as possible in 20 minutes:
In teams of 2:
80-60-40-20
Box Jumps @24/20-in
Burpees
Walking Lunge steps
*In remaining time, max effort row (calories)
*Work must completed in order and divded evenly
WOD | August 25, 2017
Three Rounds For Time:
50x Air Squats
7x Bar Muscle Ups
10x Hang Power Snatch @135/95-lbs
workout courtesy of crossfit.com
WOD | August 24, 2017
Five Rounds For Time:
15x Kettlbell Deadlift @70/53-lbs
20/15x Assault Bike, calories
25 x Sit ups
WOD | August 23, 2017
Four Rounds For Time:
25x Push Press @95/65-lbs
50x Row, calories
100x Double Unders
workout courtesy of crossfit.com
WOD | August 22, 2017
Front Squat - Four Sets of Two
*Sets @ 70-75%
then...
For Time:
10-8-6-4-2
Front Squat @185/135-lbs
5-4-3-2-1
Rope Climbs
WOD | August 21, 2017
As many rounds and repetitions in 10 minutes:
10x Dumbbell Snatches @70/50-lbs
10 x Burpees
10x Pistols, alternating
WOD | August 20, 2017
For Time:
In teams of 2:
100x Assault bike, calories
100x Box Jumps @24/20-in
100x Assault bike, calories
100x KB Swings @53/35-lbs
100x Assault bike, calories
*Must be completed in order
*One person working at a time
WOD | August 19, 2017
As many rounds and repetitions as possible in 15 minutes:
10x Burpees over the rower
20/15x Row, calories
30x Abmat sit ups
WOD | August 18, 2017
For Time:
35x Power Snatch @75/55-lbs
70x Double Unders
25x Power Snatch @75/55-lbs
50x Double Unders
15x Power Snatch @75/55-lbs
30x Double Unders
WOD | August 17, 2017
As many rounds and repetitions as possble in 25 minutes:
In teams of 4...
Partner 1: 200 meter Odd Object Carry w/ 20/14# med ball
Partner 2: Max Effort Box Jumps @36/30-in
Partner 3: Max Stone Over the shoulder @150/100-lbs
Partner 4: Rest
WOD | August 16, 2017
Two Rounds For Time:
25x Deadlifts @225/155-lbs
50/40x Row, calories
25x Chest to Bar Pull ups
50x Burpees
WOD | August 15, 2017
15 minutes to establish: Back Squat - Heavy Single
then...
On a 10 minute clock...
Take 80-90% and complete 20 reps in as few sets as possible
then...
For Time:
21x Dumbell Thrusters @40/25-lbs
21x Assault Bike, calories
15x Dumbbell Thrusters @40/25-lbs
15x Assault Bike, calories
9x Dumbbell Thrusters @40/25-lbs
9x Assault Bike, calories
WOD | August 14, 2017
For 7 total rounds, at the top of every 3:00:
Run 400m
12x Toes to bar
 
WOD | August 10, 2017
Back Squat 5 x 5 ascending *Pause for first two reps on each set
Then...
Five Rounds, each for time:
10x Burpees IMMEDIATELY into...
30 yard Sled Push @315/225-lbs
*Rest as needed after each round
*Record fastest and slowest times
WOD | August 9, 2017
As many rounds and repetitions as possible in 15 minutes:
20x Pull-up
20x Kettlebell Swing @ 53/35-lbs.
20x Box Jump overs @ 24/20-in
WOD | August 8, 2017
Push Press - Heavy set of 5
For Time:
30x GHD Sit ups
30x Push Press @95/65-lbs
24x GHD Sit ups
24x Push Press @95/65-lbs
18x GHD Sit ups
18x Push Press @95/65-lbs
WOD | August 7, 2017
Front Squat - 8 singles AS HEAVY AS POSSIBLE with :03s pause at bottom
then...
For Time:
30x Wall Balls @30/20-lbs
Run 1 mile
30x Wall Balls @30/20-lbs
workout courtesy of crossfit.com
WOD | August 5, 2017
As many rounds and repetitions as possible in 20 minutes:
25x Burpees
25x Kettlebell Swings @53/36-lbs
Run 400 meters
WOD | August 4, 2017
Five Rounds For Time:
5x Deadlifts @275/185-lbs
30x Sit ups
WOD | August 3, 2017
Overhead Squat 5-5-3-3-1-1-1
then...
Row 1000 meters
25x Overhead Squat @95/65-lbs
Row 750 meters
20x Overhead Squat @95/65-lbs
Row 500 meters
15x Overhead Squat @95/65-lbs
Row 250 meters
10x Overhead Squat @95/65-lbs
WOD | August 2, 2017
For Time:
Five Rounds of "Cindy"
100x Double Unders
Four Rounds of "Cindy"
75x Double Unders
Three Rounds of "Cindy"
50x Double Unders
Two Rounds of "Cindy"
25x Double Unders
One Round of "Cindy"
*One round of "Cindy" consists of 5 Pull ups, 10 Push ups, and 15 Air squats
WOD | August 1, 2017
For Time:
25x Hang Power Cleans @155/105-lbs
50 x GHD Sit ups
50x Box Jump overs @24/20-in
50x Burpees
25x Hang Power Cleans @155/105lbs
WOD | July 31, 2017
Back Squat - 5 Rep Max
then...
Take same weight and hit 6 sets of 3
Then:
For Time:
20/15x Assault Bike, calories
Run 400 meters
20/15x Assault Bike, calories
WOD | July 29, 2017
CrossFit HERO WOD "Daniel"
For Time:
50x Pull ups
Run 400 meters
21x Thrusters @95/65-lbs
Run 800 meters
21x Thrusters @95/65-lbs
Run 400 meters
50x Pull ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
WOD | July 28 2017
As many rounds and repetitions as possible in 20 minutes:
10x Wall balls @30/20-lbs
10x Kettlebell Swings @70/53-lbs
10x Box Jumps @30/24-lbs
Run 200 meters
WOD | July 27, 2017
Front Squat - 6 sets of 4 with :01s pause on each rep, building
then...
For Time:
Row 2,000 meters
*Every minute on the minute, do 4 burpees
Conditioning courtesy of crossfitnewengland.com
WOD | July 26, 2017
For Time:
5x Strict Muscle Ups
50x Double Unders
4x Strict Muscle Ups
40x Double Unders
3x Strict Muscle Ups
30x Double Unders
2x Strict Muscle Ups
20x Double Unders
1x Strict Muscle Ups
10x Double Unders
workout courtesy of crossfit.com
WOD | July 25, 2017
“The Chief"
Five cycles, as many rounds as possible in three minutes:
3x Power Clean @135/95-lbs.
6x Push ups
9x Squats
A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds.
workout courtesy of crossfit.com
WOD | July 24, 2017
Back Squat - 8 x 2, holding
*Weight should be 90% of 1 RM then...
As many meters as possible in 7 minutes:
In teams of 3...
*Carry a stone @150/100 for as far as possible/ switching every :20s
WOD | July 22, 2017
Every 2:00 for 20 minutes, alternating between:
15 Hip Extensions
30x Sit ups
45x Double Unders
AND
30/22x Assault Bike, calories
WOD | July 21, 2017
Five Rounds For Time:
50' Overhead Walking Lunges @45/35-lbs
21x Burpees
WOD | July 20, 2017
Front Squat - Heavy Single with Pause
*Then remove the pause and complete 8 reps in as few sets as possible
Then...
For Time:
21-15-9
Front Squat @165/115-lbs
Chest to bar Pull ups
WOD | July 19, 2017
For Time:
Run 400 meters
30x Toes to bar
30x Box Jump overs @24/20-in
30x Dumbbell Snatch @70/50-lbs
Run 400 meters
WOD | July 18, 2017
Power Snatch - Build to a heavy single
Then...
Four Rounds:
In a 3:00 window:
30/25x Row, calories
Max Effort Power Snatch @115/80-lbs
*Rest :90s between rounds
WOD | July 17, 2017
Back Squat - 6 x 1 (Heavy Singles)
Then...
For Total Reps:
Tabata Double Unders
Rest 1:00
Tabata Medicine Ball Cleans @20/14-lbs
Rest 1:00
Tabata Ski Erg, calories
WOD | July 16, 2017
... a SURPRISE!!!!!!!