Work Out of the Day

WOD 02/19/17

A1: Air Bike - 3 Minutes A2: 3 Minutes To WU + 3 RFQ of: 3 Burpee/3 Bar Facing Burpee B: CrossFit Games Open 14.5 and 16.5 For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster,…

WOD 02/18/17

A: 3 RFQ of: 15 USSR K.B. Swing (HBD) 3 WallWalk 200M Row Sprint (5/3) B: Thruster - 4/4/4/4 **From The Rack** T@20X1 Build Up Heavy with no misses; Rest 150 Seconds Between Sets C: Partner WOD - For Time: 400M Run + 9/12/15…

WOD 02/17/17

A1: 3 Rounds of: 40 Seconds Air Bike Sprint @90% Hard Pace (Not Sustainable); 5 Minutes Rest Between Round= Use this time to Warm Up Ring Muscle Up/WallBall/Double Unders . A2: 2 Rounds of: 1 Muscle Up 7 WallBall 14 Double Unders @…

WOD 02/16/17

A1: Warm-up - 3 Minutes Each of: Shin Splints Mobility Foot Mobility A2: 5-10 Minutes of: Hinshaw Warm Up A3: 5 Rounds of: 400M Run @90% Hardest Sustainable Pace; 3 Minutes Rest Between Rounds. B: 4 RFT of: 10 Double K.B.…

WOD 02/15/17

A: 3 RFQ of: 1 WallWalk 5 Ring Row 10 Hollow Rock 10 Superman Rock 10 Calorie Row (8/5) B: Bear Complex - 12 Minutes To A Max Power Clean Front Squat Push Press Back Squat Second Push Press + 1/1@90%  - 16 Minute Cap C: Close…

WOD 02/14/17

A: Partner WOD: 14 Minute AMRAP of: 14 Burpees Over Partner 14 Partner WallBall (rainbow) 14 Partner Weighted Sit Up In Teams of 2/With both partners working at the same time/Score=Total Roudns and reps. Courtesy CFDilworth B: Against…

WOD 02/13/17

 A1: 3 RFQ of: 1 WallWalk 15 Banded Pull Apart 5 Snatch Pull 5 Snatch Balance @Easy pace. A2: 500M Row @90% Hardest Sustainable Pace (4/2) B: Snatch - 3 Every 90 Seconds X 5 6 Minutes To WU + Building from 75% Heavy with no misses…

WOD 02/12/17

A: 5 Minute AMRAP of: 5 WallBall (20#-10'/14#-9') 100M Row (4/2) @50-80% Sustainable Pace B: Squat Clean Thruster - 10 Minutes to a Double Use B as a warm up for C. Build to a tuff double touch and go; Rest as needed between efforts. C:…

WOD 02/11/17

A1: 800M Indigenous Peoples Run A2: Tabata- BallSlam @95% Hardest Sustainable Pace; Rest 3 Minutes Before B. B: Partner WOD: For Time: 72 HSPU 6 Legless Rope Climbs (20/15') 300 Double Unders @80% Sustainable Pace (Do Not Redline,…

WOD 02/10/17

A1: Air Bike - 3 Minutes A2: 8 Minutes To WU OHS (95/65)/C2B Pull Up B: CrossFit Games Open 14.2 and 15.2 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 12 Overhead Squats,…

WOD 02/09/17

A: 2 RFQ of: 250M Row (4/2) 25' Walking Lunge 15 Each Alternating Jumping Lunges 10 HRPU B: 2 Rounds of -10 Minute AMRAP: 21 K.B. Goblet Squat (24/16Kg) 15 Box Jump (24/20") 9 Burpee To 6" Target; 5 Minutes Rest After Each Round. Intensity…

WOD 02/08/17

 A: 5 Minute AMRAP of: 1 WallWalk 5 Ring Row 10 Hollow Rock 10 Superman Rock B:EMOM 12 of: 4 Squat + 1 BTN Jerk 70% of Best C&J + From 70%, build up heavy with no misses. C: Weighted Dip - 3 EMOM X 7 @70% Max or sets accross 5…

WOD 02/07/16

A1: 3 RFQ of: 10 Prone PVC Pass Through 5 Each Prone Scorpion 5 Each Groiner A2: 3 Minute AMRAP of: 5 Each D.B. Hang Power Snatch (45/25#) 5 Each Alternating Goblet Reverse Lunge 5 Tuck Up 5 Superman B: 5 Minute AMRAP of: 9 T2B 6…

WOD 02/06/17

 A1: Air Bike - 3 Minutes A2: 3 RFQ of: 5 Power Snatch 5 Hang Snatch (btk) 15 Banded Pull Apart B: 1 Power Snatch + 1 Hang Snatch - 15 Minutes Max The Complex Hang Snatch from below the knee. Build up heavy with no press outs or…

WOD 02/05/17

A: 8-15 Minutes To WU: Deadlift- 225/155# WallBall 20#-9'/14#-10' Calorie Row HSPU B: CrossFit Games Open 16.4 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups @85%…

WOD 02/04/17

A1: 800M Indigenous Peoples Run A2: For Time: 25 Ring Row 5 WallWalk 40 USSR K.B. Swing (24/16Kg) @80% Sustainable Pace; 90 Seconds Rest B: EMOM 20 of: Minute 1- 5-12 T2B Minute 2- 12/10 Calorie Row (8/5) Minute 3- 5-10 Each Alternating…

WOD 02/03/17

A1: 3 Rounds of 30 Seconds Max Reps Each- Prone PVC Pass Through Supine Banded Pull Apart Jumping Squat A2: 3 RFQ of: 10 Calorie Bike 3 Chin Up 3 Power Snatch (45/35/15#) @80% Sustainable Pace B: Power Snatch - 1 @80-90% of 1RM EMOM…

WOD 02/02/17

A: 2 RFQ of: 1 WallWalk 250M Row (4/2) 15 WallBall (20#-10'/14#-9') 15 M.B. Clean B: 3 Rounds of- Against A 5 Minute Clock: 1k Row Max Burpee Over Erg In Time Remaining. Goal is to be as consistent as possible across all 3 rounds. C: 3…

WOD 02/01/17

A: 3 RFQ of: 100M Row (4/2) 5 Inch Worm 10 Hollow Rock 10 Superman Rock 5 Chin Up A2: 3 Minute AMRAP of: 5 D.B. Thruster 5 D.B. HPC 5 Burpee B: EMOM 10 of: 3 Front Squat + 1 Jerk **From The Rack*; WU To 75% of Best C&J + From…

WOD 01/31/17

A2: For Time: 40 USSR K.B. Swing (24/16Kg) 30 Box Jump Over (24/20") 20 Air Squat A3: 3 Rounds of: 2 Clean (135/95) 3 T2B 10 Double Unders @Pace you intend to use on B.; Rest 30 Seconds Between Rounds B: For Time: 25 T2B 50 Double…

WOD 01/30/17

A: For Time: 10 Ring Row 21 Double Unders 10 Snatch @45/35/15/PVC 10 Ring Row 10 Snatch 21 Double Unders - 5 Minute Cap B: Bottoms Up 3 Position Snatch  - 1/1/1 @90% of 1RM 1 Each ground up from Pos 3,2,1 C: Weighted Dip - 3 @60/70/80…