W.O.D.

180811 Saturday

Kettlebell EMOM 10 6 Kb bench 10 walking lunge AMRAP 14 200m run 8 KB thrusters 6 pull ups (10 ring rows) 11 box jumps Team “31 Heroes” Teams of [...]

180810 Friday

Deadlift Heavy Set of 10 “Captain Insano” 3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Assault Bike The deadlift is the [...]

180809 Thursday

“Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate [...]

180808 Wednesday

“Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats [...]

180807 Tuesday

“Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) [...]

180806 Monday

Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (75/55) *DB snatch option Two parter today focusing on dialing in the power snatch. Athletes will first build to a [...]

180805 Sunday

“Recess” AMRAP 10: 2 Calorie Bike, 2 Kettlebell Swings (53/35) 4 Calorie Bike, 4 Kettlebell Swings (53/35) 6 Calorie Bike, 6 Kettlebell Swings (53/35) … Continue to add (3) Repetitions [...]

180804 Saturday

Kettlebell “KB Barbed Wire” 4 Rounds: 400 Meter Run 20 Goblet squats 30 Push-ups 40 AbMat Sit-Ups 50 Kb swings Team “Barbed Wire” 4 Rounds: (conga line style, teams of [...]

180803 Friday

Complex Power Clean + Front Squat + Push Jerk Build to a Heavy Complex “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest [...]

180802 Thursday

“Family Feud” AMRAP 25: 50 Meter Prowler Push (95/45) 100 Meter Sand Bag Run 200 Meter Run Class Divides Into Even Teams The class will be split into two teams [...]