Month: January 2020

WOD for 2.1.20 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

WOD for 1.31.20 Workout Of The Day Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"

WOD for 1.30.20 Workout Of The Day L-Sit (1 Max Hold For Time (Score is seconds)) Toes-To-Bar (3 Attempts For Max Reps) Strict Ring Dips (3 attempts at Max Unbroken Reps) Handstand Walk (3 attempts for max distance ) Score is number of feet First 2 Fifty (Time) 50 Calories on The Assault Air Bike …

CrossFit WOD, January 30, 2020 Read More »

WOD for 1.29.20 Workout Of The Day CrossFit Total II (Total Weight)

WOD foe 1.28.20 rest 3:0 between each 800m Run Primer Warm-up AMRAP x 10 10 Side Planks w/Leg Lift (R) 10 Side Planks w/Leg Lift (L) 10 Single Leg Glut Bridge (R) 10 Single Leg Glut Bridge (L) Workout Of The Day 800m Run (Time) Max Effort 800m Run 800m Run (Time) Max Effort 800m …

CrossFit WOD, January 28, 2020 Read More »

WOD for 1.27.19 Workout Of The Day Pull-ups (1 x Max Rep Strict Pull-Ups) Pistols (AMRAP x 1 of Pistols) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups or ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as …

CrossFit WOD, January 27, 2020 Read More »

WOD for 1.25.20 Metcon (Time) Fifty (One) Shades of Dave For Time 51 Burpees 200m Run 51 Sit-Ups 200m Run 51 Pull-Ups 200m Run 51 Air Squats 200m Run 51 Push-Ups 200m Run 51 Push-Ups 200m Run 51 Air Squats 200m Run 51 Pull-Ups 200m Run 51 Sit-Ups 200m Run 51 Burpees

WOD for 1.24.20 Overhead Squat (15 Rep Max) When you can do 15 OHS with your bodyweight your core is adequately strong. Rules of engagement: you get 3 sets to establish the max. Warm-up with the empty bar and then go. Amanda (Time) 3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95# …

CrossFit WOD, January 24, 2020 Read More »

WOD for 1.23.20 Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

WOD for 1.22.20 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#