W.O.D.

  • Today's WOD - 08/04

    6 rounds for time:

    • 200m Run
    • 10 Thrusters 115#/75#
    • 30 Double Unders

    **20 min Cap**

    Core - 30 Hip Extensions


  • Today's WOD - 08/03

    Part I - EMOM for 8 minutes:

    2 Hang Power Snatch + 2 OHS + 2 Hang Squat Snatch + 1 Squat Snatch

    Part II - 6 min AMRAP:

    • 10 Burpees
    • 10 Pullups

    Core - 3 Max Efforts Plank Holds


  • Bring-A-Friend Day!

    AMRAP in 20 minutes of:

    • 3 Rope Climbs
    • 15 KB Swings 72#/53#
    • 200m run

    2 person Team Wod - Only 1 person working at a time. Reps can be split up however you like BUT the same person cannot do all the reps of one movement, each TM must do at least 1 rep of each exercise. Both TM must run together

    Core - 2x15 Partner Leg Throw Downs

  • Today's WOD - 07/31

    Skill: Rope Climbs

    WOD - For time:

    • 50 Hang Power Cleans
    • 75 Push Press
    • 100 Back Squat

    Use an empty barbell for all lifts 45#/33#

    **18 min time cap**

    Compare to Feb 24, 2014

    Core - 3 Max Effort L-sits


  • Today's WOD - 07/30

    Skill: Pistols

    WOD - 12 min AMRAP:

    • 15 Calorie Row
    • 10 Alt leg Pistols

    Core - 3x10 Back Extensions


  • Today's WOD - 07/29

    Part I - 8 min Alt EMOM:

    • Odd - 5 Deadlifts 315#/225#
    • Even - 12 Box Jumps 30/24 inches

    Part II - Alternating Tabatas (8 rounds of each):

    • T2B
    • Shoulder Presses 75#/55#

  • Today's WOD - 07/28

    With a 21 min clock:

    • First 7 min (0-7): Run 800m then Max rep Pullups
    • Next 7 min (7-14): Run 800m then Max rep Ring dips
    • Last 7 min (14-21): Run 800m then Max rep Burpees

    Score is total number of pull ups, dips and burpees

    Core - 3x15 Hip Extensions


  • Today's WOD - 07/27

    Part I - 1RM Clean and Jerk

    Part II - 400 meter Farmers Carry for time.

    Core - 3x15 Hollow Rocks

    Congratulations Ben Smith, the Fittest on Earth!

  • Today's WOD - 07/25

    Team WOD - For time:

    100 Wall ball shots Buy in 20#/14#

    Then 3 rounds:

    • 10 Snatches 95#/65#
    • 200m Run

    50 T2B Cash Out

    Teams of 2 - At 3-2-1 go Teams must complete 100 WB, only one person working at a time but reps can split up however you like. Both TM must Complete 10 Snatches before starting the Run which will be done together. After 3rds are complete the T2B may be split up however you like with one person working at a time. Only 1 Barbell per team.


  • Today's WOD - 07/24

    “ELIZABETH”

    21-15-9 rep rounds for time of:

    • Power Cleans 135#/95#
    • Ring Dips

    Core - 3x15 GHD Situps


  • Today's WOD - 07/23

    "JOSH"

    For time:

    • 21 OHS 95#/65# - 42 Pullups
    • 15 OHS - 30 Pullups
    • 9 OHS - 18 Pullups

    Core - 3x15 Hip Extensions


  • Today's WOD - 07/22

    CrossFit Games Masters Event 5 - "Double Hanger"

    3 rounds for time:

    • 100 Double Unders (or 50 DUA)
    • 7 Hang Power Clean and Jerks 165#/105#

    Time cap 15 min

    Core - 3x15 Partner Leg Throw Downs


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