WOD: 2.4.19

Weightlifting

Back Squat (Back Squat 4 sets of 5 reps @75%)

W.O.D. Hope For Kenya

12-Minute AMRAP of: 
50 Squats  
30 Push-ups  
15 Pull-ups

WOD: 2.3.19

W.O.D. DT

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here

WOD: 2.2.19

W.O.D.

FIT: ‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

PERF: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:  
5 Handstand Push-ups  
10 Pistols (5-L / 5-R)  
15 Pull-ups

WOD: 2.1.19

Weightlifting

Snatch Balance (3,3,3,3,3,3)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes
12 Deadlifts (135/95)
10-15-20-25-30-35….
Box Jumps (24/20)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes
12 Deadlifts (185/125)
10-15-20-25-30-35….
Box Jumps (24/20)

WOD: 1.31.19

W.O.D. Fight Gone Bad

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

WOD: 1.30.19

Weightlifting


Bench Press (with chains @65% for 4 sets of 4 )

W.O.D.

FIT: Metcon (Time)

For time:
60 Calorie Row
50 Hanging Knee Raise
40 Wall-Ball Shots, 14# /10#
30 Cleans, 95# / #65
20 Pull-ups

PERF: Metcon (AMRAP – Rounds)

For time:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

WOD: 1.29.19

Weightlifting

Split Jerk (@85% other minute for 12 minutes)

W.O.D.

Four 2-minute rounds of:
200-m row
Max-rep Burpees
Rest 3 minutes between rounds.

WOD:1.28.19

Weightlifting

Back Squat (4 sets of 5 reps @65%)

** Control each rep

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 minutes
Row 1000m
then..
1-2-3-4-5-6-7-8-9-10…….
Hang Snatches (75/55)
15 Double unders

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 minutes
Bike 1.5 miles
then..
1-2-3-4-5-6-7-8-9-10…….
Hang Snatches (115/75)
35 Double unders

WOD: 1.27.19

W.O.D.

IF IT IS TOO COLD FOR YOU TO RUN, ROW 500M OR BIKE 1 MILE INSTEAD.

FIT:

FOR TIME:
4 rounds
In 3 minutes Run 200m

PERF:

FOR TIME:
4 rounds
In 4 minutes Run 400m

RECORD BEST TIME!

WOD: 1.26.19

W.O.D. CrossFit Games Open 11.2

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

WOD: 1.25.19

Weightlifting

Overhead Squat (4 sets of 3 reps 60% )

with a one second pause at the bottom

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
20-ft. DB OH walking lunge (35/25)
6 burpees
20-ft. DB OH walking lunge (35/25)
6 Pull ups

PERF: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
20-ft. DB OH walking lunge (50/35)
6 burpees
20-ft. DB OH walking lunge (50/35)
6 Muscle ups

WOD: 1.24.19

Warm-up

3-Point Calf Stretch
Crossover Hamstring x10
Atlas Stretch (hold 30 sec.)
3 rounds for time of:
500-m row
1 minute of L-sit hold
2 minutes holding a handstand

Warm-up

15 minutes of double-unders practice

W.O.D.

Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.