location301-787-4742 location6860 Olney-Laytonsville Rd, Laytonsville, MD 20882

WOD

2017-12-18

121817
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
Run 200m
20 Step Ups(24/20)
20 DB Snatch(50/35)

2017-12-16

121617
Metcon (Time)
Partner WOD
For time...
5 Legless Rope Climbs
10 Rope Climbs
Then 3 Rounds
50 DB Push Press(50/35)
50 Push Ups

2017-12-15

121517
Enforce Snatch Complex(Snatch+Low Hang Snatch+Hang Snatch+3 Overhead Squats (Build to heavy set)

2017-12-14

121417
Metcon (Time)
For time...
10 Ring Muscle Ups
50 Front Squats(135/95)
10 Ring Muscle Ups

2017-12-13

121317
Metcon (AMRAP - Reps)
Teams of 3
20 min AMRAP
Row 3000m
AMRAP Burpee Box Jumps(24/20)
Rows must be done in 500m intervals and BBJ must be done in no less than 5 at a time

2017-12-12

121217
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
10 Chest to Bar Pull Ups
5 Push Jerks(165/115)
50 Double Unders

2017-12-11

121117
Metcon (Time)
For Time...
30-20-10
KB Swings(53/35)
Wallballs (20/14)
Alternating Lunges
Rest 3 min
10-20-30
KB Swings(53/35)
Wallballs(20/14)
Alternating Lunges

2017-12-10

121117
Noah (AMRAP - Rounds and Reps)
Partner WOD
24 min AMRAP
Buy in
2747m Row
AMRAP
12 Deadlifts
10 STO
15 T2B
24 Box Jumps(24/20)

Men-115#
Women-75#

2017-12-09

120917
Nathan (AMRAP - Rounds and Reps)
30 min AMRAP
With a partner
12 Thrusters(95/65)*
8 Bar Over Burpees*
711m Row or Ski

*Partner 1 completes 12 Thrusters, then partner 2 completes 12 Thrusters. Same for Bar Over Burpees

**Row or ski is total m between two partners. I go, you go

2017-12-08

120817
Weighted Pull-ups (9-7-5-3-1-3-5-7-9)

2017-12-07

120717
Metcon (AMRAP - Reps)
OTM for 10 min
Odd-60 Double Unders
Even- 12 DB Burpees(50/35)

2017-12-06

120617
Metcon (Time)
For time...
9-6-3
Deadlifts(315/225)
27-18-9
Knees to Elbows

2017-12-05

120517
Metcon (AMRAP - Rounds and Reps)
Bring A Friend Day!!
15 min AMRAP
15 Push Ups
10 Alternating Pistols
5 Hang Power Cleans(185/125)
KB swings for our friends!

2017-12-04

120417
Metcon (Time)
For time...
Row 1500m
Run 1 mile
50 Shoulder to Overhead (115/75)

2017-12-02

120217
Metcon (Calories)
Teams of 3
20 min AMRAP
Row for Calories (10/7)
*After each teammate rows they must perform 7 Toes to Bar
**Guys must Row 10 Calories at a time, Girls must row 7 at a time.
Score is number of calories

2017-12-01

120117
Back Squat (3x15)

2017-11-30

113017
Metcon (AMRAP - Reps)
Tabata
Double Unders
Rest 4 min
Tabata
Deadlifts(185/125)*
*During the 10 seconds rest the bar needs to be held at the top of the deadlift
Score for DU is lowest of the 8 intervals plus number of DL

2017-11-29

112917
Metcon (Time)
For Time...
100 Burpees
5 Chest to Bar Pull ups OTM starting at 0:00

2017-11-28

112817
Metcon (Time)
21-15-9
Power Cleans(135/95)
Handstand Push Ups

2017-11-27

112717
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
20 Hang Power Snatch(95/65)
40 Squats
Run 200m

2017-11-25

112517
Metcon (AMRAP - Reps)
10 min AMRAP
Partner wod
40 Box Jump (24/20)
40 OH squats
Guys
95/115/135/155

Girls
65/75/95/105

2017-11-24

112417
Metcon (AMRAP - Reps)
OTM for 20 min
1-15/12 cal ski
2-15/12 cal AAB
3-20 sit ups
4-15 T2B
5-rest

2017-11-23

Abbate
Metcon
Metcon
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

2017-11-22

112217
Metcon (Time)
For time...
9-7-5
Ring Muscle Ups
18-14-10
Burpees
27-21-15
Wallballs(20/14)

2017-11-21

112117
Metcon (Time)
For time..
100/80 Calories Rowing
On the top of every minute perform 20 Double Unders starting at 0:00

2017-11-20

112017
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
10 Jumping Lunges
10 DB Shoulder Press(50/35)
10 Alternating DB Snatch (50/35)*
*Each Round add 2 DB Snatch

2017-11-18

111817
Metcon (AMRAP - Reps)
Partner WOD
3 Rounds
5 min AMRAP
10 /8 Calories AAB
10 Ring Push Ups
Rest 5 min
I Go you go Full rounds

2017-11-17

111717
Metcon (AMRAP - Reps)
5 min AMRAP
30/25 Cal Ski
30/25 Cal Row
AMRAP HSPU with remaining time

2017-11-16

111617
Nicole (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

2017-11-15

111517
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Box Jumps(24/20)
5 Clean and Jerks(185/125)

2017-11-14

111417
Front Squat (2-2-2-2-2-2-2)

2017-11-13

111317
Metcon (Time)
2RFT
60 Sit Ups
50 Burpees
40 KB Swings (53/35)

2017-11-11

111117
Sisson (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

2017-11-10

11/10/17
Metcon (AMRAP - Reps)
7 Rounds
2 min AMRAP
10 Knees to Elbow
10 DB Power Cleans(50/35)
Rest 2 min between

2017-11-09

110917
Metcon (Time)
3 RFT
10 Front Squats(135/95)
10 Push Press(135/95)
Run 200m

2017-11-08

110817
Kettle Bell "DT" (5x1 with 2 min rest between sets)
Complete 1 Round of DT with Kettle Bells without putting them down
-12 Deadlifts+9 Hang Power Cleans+6 Push Jerks

2017-11-07

110717
Metcon (AMRAP - Rounds and Reps)
Bring A Friend Day!
Partner WOD
15 min AMRAP
30 DB Step Ups(50/35)
Row 500m
Split up however you want

2017-11-06

110617
Tabata Something Else (AMRAP - Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

2017-11-04

110417

2017-11-03

110317
Metcon (Time)
For time...
15 Power Snatch(135/95)
Run 400m
45 Wallballs(20/14)
10 Power Snatch
Run 400m
30 Wallballs
5 Power Snatch
Run 400m
15 Wallballs

2017-11-02

110217
Metcon (4 Rounds for time)
4 Rounds
Start a new round every 3 minutes
15 T2B
100 Double Unders

2017-11-01

110117
Squat Clean and Jerk (2 Squat Cleans+ 1 Split Jerk)
OTM for 12 min
1st-80%
2nd-85%
3rd-90%
4th-Rest

2017-10-31

Happy Halloween!!
Metcon (AMRAP - Reps)
20 Min AMRAP
Skittles

2017-10-30

103017
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
4 Strict Handstand Push Ups
4 Muscle Cleans(115/75)

2017-10-28

102817
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
Row 1000m
-then-
15 Wallballs(20/14)
3 Bar Muscle Ups
Rounds after the row are I go, you go full rounds

2017-10-27

102717
Metcon (AMRAP - Reps)
10 min AMRAP
(4,8,12,16,20,24...)
Burpees
DB Front Rack Lunges(50s/35s)

2017-10-26

102617
Shoulder Press (5x5)
Sets Across, pick one weight and use for all 5 sets
Push Press (5x5)
Sets across, pick one weight and use it for all 5 sets

2017-10-25

10/25/27
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
Run 800m
20 Strict Ring Dips
20 Deadlifts(225/155)

2017-10-24

102417
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
**we will aim for a 20 min stimulus and will scale accordingly

2017-10-23

102317
Metcon (Time)
21-15-9
Calories, Ski Erg
7-5-3
Squat Clean (155/105)

2017-10-21

102117

2017-10-20

102017
Squat Snatch (10x1, every 90 seconds starting @75%)
Increase load with a clean rep
Metcon (No Measure)
If time permits....
5 sets of the following without
Coming off the bar
5 Strict T2B+10 kipping T2B

2017-10-19

101917
Metcon (AMRAP - Reps)
2 Rounds
3 min
Run 400m
AMRAP w/ remaining time
C2B pull ups
Rest 1 min
3 min
Run 400m
AMRAP w/ remaining time
DB Clean and Jerk(50/35)
1 min rest

2017-10-18

101817
Metcon (Time)
10 RFT
25 Double Unders
10 Alternating Pistols

2017-10-17

101717
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
(205/135)

2017-10-16

101617
Metcon (Time)
For time...
50/40 Calories Rowing
40 Handstand Push Ups
30 Inverted Ring Rows
90 Wallballs(20/14)

2017-10-13

101317
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
25 Push Ups
1 Legless Rope Climb
25 KB Swings(53/35)
1 Legless Rope Climb

2017-10-12

101217
Metcon (AMRAP - Reps)
5 min AMRAP
50/40 Calories AAB
AMRAP Burpee Pull Ups with remaining time
Score is number of Burpee pull ups

2017-10-11

10/11/17
Overhead Squat (5x5@75%)
2 min rest between sets

2017-10-10

101017
Metcon (Time)
3 Rounds for time...
Run 200m with Medicine ball(20/14)
Rest 1 min
Run 200m
Rest 1 min
100 Double Unders
Rest 1 min

2017-10-09

100917
Metcon (Time)
For time...
12-9-6
Front Squats(185/125)
24-18-12
Toes to Bar

2017-10-07

Luke
Lift Up Luke (AMRAP - Rounds and Reps)
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here

2017-10-06

100617
Metcon (Time)
In teams of 4
Row 10K
Done in intervals of 250m

2017-10-05

100517
Metcon (Time)
For time...
Run 400m
Then
8 Rounds
4 HSPU
4 Hang Power Cleans(165/115)
Then
Run 400m

2017-10-04

100417
Metcon (AMRAP - Reps)
Partner WOD
2 Rounds
2min 30 sec of work
30 sec of rest
Calories, Ski Erg
Box Jumps(24/20)
Thrusters(95/65)
*during the work only one partner may work at a time while the other rests, but you may break the work up however you want
**the 30 second rest is for both athletes and transition

2017-10-03

100317
Metcon (AMRAP - Reps)
Bring A Friend Day!!!
20 min AMRAP
50 Double Unders
Max Sit Ups until partner gets back from 200m run
*score is total number of sit ups

2017-10-02

100217
Metcon (AMRAP - Rounds and Reps)
13 min AMRAP
13 Hand Release Burpees
13 Deadlifts(135/95)
13 Wallballs(20/14)

2017-09-30

093017
Metcon (Time)
Partner WOD
Row 100 Calories
100 Toes to Bar
1 partner works 1 rests

2017-09-29

092917
Power Snatch (2 OTM @ 75% for 15 min)

2017-09-28

092817
Metcon (No Measure)
Strict Muscle Up
10x3 with 2 min rest between sets

2017-09-27

092718
Metcon (Time)
5RFT
20 Push Press(95/65)
Run 200m

2017-09-26

092617
Metcon (Time)
For time...
9-15-21
DB Hang Squat Cleans(50/35)
90 Double Unders after each round

2017-09-25

092517
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
Strict Pull Ups
(1,2,3,4,5,6,7...)
10 Alternating DB snatch(50/35)
15 Sit Ups

2017-09-23

092317
Metcon (AMRAP - Reps)
Team Series Event

2017-09-22

092217
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

2017-09-21

092117
Deadlift (10-5-3-1-3-5-10)

2017-09-20

092017
Metcon (AMRAP - Reps)
Tabata
Bar Facing Burpees
Rest 1 min
Tabata
Rope Climbs
Rest 1 min
Tabata
Bar Facing Burpees

2017-09-19

091917
Metcon (Time)
For time....
1000m Row
50 Overhead Squats(45/35)
15 Bar Muscle Ups

2017-09-18

091817
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200 Double Unders
20 KB Swings(70/53)
20 T2B

2017-09-16

091617
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25 min AMRAP
10 Step Ups(24/20inch-50/35)
10 HSPU
I go you go full rounds

2017-09-15

091517
Push Press (3-3-3-3)
Push Jerk (3-3-3-3)
Your final set of push press will be the first set of push Jerk

2017-09-14

091417
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
7 Chest to Bar Pull Ups
7 Clusters(75/55)

2017-09-13

091317
Triple Cal (3 Rounds for calories)
3 Min Row for Calories
3 Min Ski for Calories
3 Min Bike for Calories
* 3 min rest between machines

2017-09-12

091217
Metcon (Time)
For time...
100 Wallballs(20/14)
Run 800m
100 Air Squats

2017-09-11

091117
Metcon (AMRAP - Reps)
OTM for 10 min
Odd-15 Burpees
Even- 3 Squat Cleans(205/135)

2017-09-09

090917
Metcon (Time)
Partner WOD
For Time...
100 Thruster(95/65)
100 T2B
*partner runs 100m while partner works

2017-09-08

090817
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
3 Strict Handstand Push Ups
6 Strict Pull Ups
9 Deadlifts(185/125)

2017-09-07

090717
Back Squat (5x5@75%)
Going after speed out of the bottom today!

2017-09-06

090617
Metcon (Time)
For time...
42-30-18
DB Snatch(50/35)
DB Push Press(50/35)

2017-09-05

090517
Metcon (AMRAP - Reps)
Bring A Friend Day!
With a partner
4 Rounds
1 min of Wallballs(20/14)
1 min Row for Calories
-rest 4 min-
4 Rounds
1 min of Double Unders
1 min rest

2017-09-03

090317
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

2017-09-02

090217
Metcon (Time)
Partner WOD
For time...
75 Calorie Ski
75 Calorie Row
75 Calorie Bike
75 Power Snatch(75/55)

2017-09-01

090117
Metcon (AMRAP - Reps)
25 min AMRAP
10-20-30-40-50...
K2E
Front Rack Lunges(95/65)
Burpees

2017-08-31

083117
Metcon (Time)
For time...
30-20-10
KB Snatch(53/35)
Broad Jump(6'/4')

2017-08-30

083017
Metcon (Time)
6x400m Runs @ your 1 mile PR pace
Rest 1 min between
We will learn how to
Run today!

2017-08-29

082917
Metcon (Weight)
10x100ft KB front rack carry
Work:rest 1:1
Metcon (Weight)
10x5 half kneeling Alternating KB press
*5 sets with each leg in front

2017-08-28

082817
Metcon (Time)
For time..
50 KB Deadlifts(53/35)
50 Unbroken Double Unders
50 Hand Release Push Ups
50 Unbroken Double Unders
50 Sit Ups
50 Unbroken Double Unders
50 Hand Release Push Ups
50 Unbroken Double Unders

2017-08-26

082617
Metcon (Weight)
Partner WOD
12 min to find 1RM Power Snatch
Directly into
12 min to find 1RM Power Clean and Push Jerk
Each team may have 2 bars but only one may lift at a time.
Lifts must be completed by the end of the 12 min

2017-08-25

082517
Metcon (Time)
2 Rounds for time
22 Burpees
22 Toes to Bar

2017-08-24

082417
Metcon (Time)
10 RFT
2 Power Cleans(225/155)
10 Wallballs(20/14)

2017-08-23

082317
Metcon (Time)
10x300m Rows
Try to hold 500m pace within 5 seconds of best 500m row
Work to rest 1:2
Score is slowest time

2017-08-22

082217
Metcon (Time)
2 Rounds for time
Run 800m
40 KB Swings(53/35)
20 Box Jumps(30/24)

2017-08-21

082117
Metcon (Time)
5RFT
10 Strict Pull Ups
10 Thrusters (135/95)

2017-08-12

081217
Metcon (AMRAP - Reps)
12 minute Running Clock
With a partner
At 0:00 -2 mile Assault Bike
AMRAP Toes to Bar until 8:00
AMRAP Calories Rowing until 12:00
One partner works while the other rests
Score is t2b + Cals

2017-08-11

081117
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
5 Power Snatch(95/65)
10 Deadlifts(95/65)
15 Wallballs(20/14)

2017-08-10

081017
Metcon (Time)
6RFT
Run 200m
16 Deficit Push Ups(45/25)
*wear a vest if you have one
Wearing a vest is Rx(20/14) if push ups are not wormed!

2017-08-09

080917
Front Squat (10-10-10)

2017-08-08

080817
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
21 Pull Ups
14 Bar Facing Burpees

2017-08-07

080717
Matthew (Time)
8RFT
6 HSPU
20 Double Unders
15 Squat Cleans (75/55)

2017-08-05

080517
Metcon (AMRAP - Reps)
Teams of 4
Partner 1-Ski (12/10) calories
Partner 2-Deadlift Hold(225/155)
Partner 3-Wallballs(20/14)
Partner 4-rest
* ski erg is the pacer
**Wallballs is the score

2017-08-04

080417
Metcon (No Measure)
Weighted Strict Ring Dips
5x5
Deficit Strict HSPU
5x5
with 90 sec to 120 sec of rest between sets...
perform on set of dips...rest...HSPU...rest and so on until you get 5 sets of each across

2017-08-03

080317
Metcon (AMRAP - Reps)
OTM for 10 min
Odd-18/15 Calories Rowing
Even-60 Double Unders

2017-08-02

080217
Metcon (Time)
For time...
Run 1 mile
50 Toes to Bar
50 Alternating Pistols(35/25)

2017-08-01

080117
Metcon (Time)
Bring A Friend Day!
For time with a partner
5-10-15-20-25-20-15-10-5
Burpees
Medicine Ball Cleans(20/14)
One partner works while one rests

2017-07-31

073117
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
6 Shoulder Press(115/75)
12 Box Jumps(24/20)
18 Alternating Lunges

2017-07-29

072917
Metcon (Time)
Partner WOD
4 RFT
Run 400m together
4 Power Cleans each partner(185/125)
Then 400 Double Unders
Rx+(225/155)

2017-07-28

072817
Metcon (2 Rounds for reps)
10 min 'Cindy'
Rest 10 min
10 min 'Cindy'
1 Round of Cindy
5 Pull Ups
10 Push Ups
15 Squats

2017-07-27

072717
Crunch Time (Time)
21/18-15/12-9/6
Calories, Assault Bike
21-15-9
Knees to Elbows

2017-07-26

072617
Overhead Squat (3-3-3-3-3)

2017-07-25

072517
Metcon (Time)
7 Rounds
Start a new round every 3 minutes
15/12 Calories Rowing
10 Squat Cleans(135/95)
Score will be your longest round

2017-07-24

072417
Metcon (Time)
For time...
40 Ring Push Ups
30 KB Swings(70/53)
20 Deadlifts(135/95)
20 Ring Push Ups
30 KB Swings(70/53)
40 Deadlifts(135/95)

2017-07-22

072217
Metcon (AMRAP - Rounds and Reps)
Partner WOD
21 min AMRAP
14 Wallballs(20/14)
7 Hang Power Cleans(115/75)
I go, You go full rounds

2017-07-21

072117
Metcon (Time)
For time...
Ski 750m
75 Sit Ups
Run 400m with plate(45/35)
Make sure you hydrate
-1 ounce/kilogram of BW /day

2017-07-20

072017
Metcon (AMRAP - Reps)
20 min AMRAP
Teams of 4
Partner 1-Rows 250/200m
Partner 2- AMRAP Front Squats(95/65)
Partner 3-AMRAP Rope Climbs
Partner 4-Rest
The rower is the pacer....once they complete the row everyone rotates

2017-07-19

071917
Metcon (Time)
For time....
60-40-20
DB Snatch
DB Push Press
OH Lunge with Dumbbell
*Double Unders before each movement
M-50#
Fe-35#
Example,
60 DU
60 DB Snatch
60 DU
60 DB Push Press
60 DU
60 OH DB Lunges
-
40 DU and so on

2017-07-18

071817
Surfer on Acid (Time)
3RFT
400m Run
21 Burpees
Courtesy of CFNE

2017-07-17

071717
High hang clean+ hang clean + front squat ((1+1+2))
(1+1+2)

2017-07-15

071517
Metcon (AMRAP - Rounds and Reps)
Partner WOD
14 min AMRAP
8,12,16,20,24...
Power Snatch(95/65)
Toes to Bar
Run 200m together
Scale Range of motion of toes to Bar to what you can keep in rhythm

2017-07-14

071417
Metcon (Time)
For time...
15-10-5
Deadlifts(315/205)
30-20-10
Lateral burpees over the bar

2017-07-13

071317
Metcon (3 Rounds for reps)
3 Rounds
2 min of Rowing for Calories
1 min rest
2 min of HSPU
1 min rest
2 min of Double Unders
1 min rest

2017-07-12

071217
Metcon (Time)
For time...
30/25 Calories Assault Bike
20 Box Jump Overs(24/20)
10 Power Cleans(155/105)
goal is to scale to finish under 5 minutes

2017-07-11

071117
Weighted Pull-ups (10x3)

2017-07-10

071017
Metcon (Time)
5RFT
Run 200m
15 Thrusters(45/35)
15 KB Swings(53/35)

2017-07-08

070817
Metcon (AMRAP - Rounds and Reps)
Teams of 3
25 min AMRAP
600m Farmers Walk(50/35)
300m Walking Lunge(50/35)
* must be done in 50m increments
**KB or DB

2017-07-07

070717
Gripper (Time)
For time...
21-15-9
Calories Rowing
Toes to Bar
12 min time cap

2017-07-06

070617
Metcon (AMRAP - Rounds and Reps)
Teams of 5
30 min AMRAP
200 Calories on both the Assault Bike and the ski erg
Then
200 DB Hang Squat Cleans(50/35)
*2 people may work at a time
**bike and ski can be done simultaneously

2017-07-05

070517
Split Jerk (7x3)
Use one weight for all 7 sets
Metcon (No Measure)
Accessory
Bottom Up KB Press
5x5 each arm

2017-07-04

070417
Happy Fourth of July!
Scotty (AMRAP - Rounds)
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here

2017-07-03

070317
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

2017-07-01

070117
Metcon (Time)
Partner WOD
For time.....
Run 800m together
50 Strict HSPU
200 Double Unders
Run 800m together
50 Kipping HSPU
200 Double Unders
25 min cap

2017-06-30

063017
Squat Snatch (Work up to heavy triple)
Metcon (No Measure)
100 Hollow rocks for quality

2017-06-29

062917
Metcon (AMRAP - Rounds and Reps)
13 min AMRAP
55 KB Swings(70/53)
55 Pull Ups
55 Back Squats(135/95)

2017-06-28

062817

2017-06-27

062717
Metcon (AMRAP - Reps)
OTM for 20 min
1st- 15/12 Cal Row
2nd-15 Wallballs(20/14)
3rd-15 T2B
4th- 15 Wallballs(20/14)

2017-06-26

062617
Metcon (Time)
For time...
100 Burpees
100 Power Cleans(95/65)
*1 min of work followed by 1 min of rest until the work is complete
-30 min cap

2017-06-24

062417
Metcon (Time)
For time...
With a partner
20 Rope Climbs(4 min cap)
200 Push Ups
100 Burpees (muat be done in sets of 10)
*one works while one rests
20 min cap

2017-06-23

062317
Metcon (AMRAP - Reps)
12 min running clock
1 min of Double Unders
1 min of Dumbbell Snatch(50/35)
2 min of Double Unders
2 min of Dumbbell Snatch
3 min of Double Unders
3 min of Dumbell Snatch

Courtesy of www.CrossFit.com
Snatches are Alternating

2017-06-22

062217
Deadlift (5-5-5-3-3-3-1-1-1)
Put all loads in comments, goal is to go heavy on every set
Metcon (No Measure)
Accessory
Turkish Get Ups
3x5 on each side

2017-06-21

062117
Metcon (AMRAP - Reps)
20 min AMRAP
Run 400m
Max Power Snatch(95/65)
*You may rest overhead or in hang position but not on ground.... run when the bar drops

2017-06-20

062017
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

2017-06-19

061917
Metcon (AMRAP - Reps)
Tabata
Box Jumps(24/20)
Rest 1 min
Hang Power Cleans(135/95)
Rest 1 min
Squats
Rest 1 min
Push Press(135/95)

2017-06-17

061717
Metcon (Time)
Partner WOD
For time...
100-80-60-40-20
KB Swings(53/35)
Wallballs(20/14)
*1 person works while the other rests
** whoever is not working 3 Burpees on the top of every minute starting with 0
25 min cap

2017-06-16

061617
Metcon (Time)
For time...
30 Deadlifts(225/155)
30 HSPU
30 Toes to Bar
Rest 3 min
30 Toes to Bar
30 HSPU
30 Deadlifts(225/155)
20 min cap

2017-06-15

06/15/17
Metcon (AMRAP - Reps)
OTM for 5 min
15/12 Calories Ski Erg
Rest 2 min
OTM for 5 min
15/12 Calories Assault Bike
Rest 2 Min
OTM for 5 Min
15/12 Calories Rowing
Pick a number where you will have at least 20 seconds of rest

2017-06-14

061417
Hang Power Clean+Squat Clean+Front Squat ((1+2+3))
Work up to a heavy set without putting the bar down
Metcon (No Measure)
Accessory work
3 Rounds
20 Banded Good Mornings
20 Bulgarian Split Squat

2017-06-13

061317
Metcon (Time)
3RFT
25 Left Arm Overhead Dumbbell Squat(50/35)
50 Double Unders
25 Right Arm Overhead Dumbbell
Squat(50/35)
50 Double Unders
20 min cap

2017-06-12

061217
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
Run 200m
Ring Muscle Ups
(2.4.6.8.10.12...)

2017-06-10

061017
Metcon (AMRAP - Rounds and Reps)
22 min AMRAP
Teams of 3
Partner 1-15/12 Calories Rowing
8 Burpee Box Jumps(24/20)
Partner 2-Rest
Partner 3-Holds static deadlift(185/125)
Once partner 1 completes 1 Round everybody rotates....

2017-06-09

060917
Metcon (Time)
For time...
55 Thrusters(95/65)
55 Toes to Bar
55 Push Ups
20 min cap

2017-06-08

060817
Metcon (No Measure)
10x100m sprints
100m walk for recovery
Effort=intensity today

2017-06-07

Happy belated Birthday Coach Ben!
"Ben 2.0" (Time)
6 RFT
11 Goblet Squats(70/53)
9 Burpees
8 Strict Pull Ups
8 Strict Handstand Push Ups
30 min time cap
Rx+ -wear a vest(20/14)

2017-06-06

Bring A Friend Day!
Metcon (AMRAP - Reps)
Partner WOD
3 stations
2 Rounds
2 min AMRAP of Bike/Wallball(20/14)
1 min rest
2 min AMRAP of Ski/Sit Ups
1 min rest
2 min AMRAP of Row/Double Unders
1 min rest
Partner 1 will bike/ski/row while partner 2 Wallballs/sit Ups/DU then switch in second round

2017-06-05

060517
Front Rack Lunge (4x6)
Sets Across
Metcon (No Measure)
3 Rounds Not for Time
:45 sec Handstand hold
20 Alternating Superman
20 Tuck Ups With 3 sec pause

2017-06-03

060317
Metcon (Time)
Partner WOD
For time...
100 Burpees
100 Chest to Bar Pull ups
100 DB Snatch(50/35)
* Partner 1 works from 0:00 to 0:30,
Partner 2 works from :30 to 1:00 and so on until work is complete
**25 min cap

2017-06-02

060217
Metcon (Time)
For time...
Ski 1000m
50 Wallballs(20/14)
30 T2B
15 min cap

2017-06-01

060117
Thrumper (Time)
For time...
21-15-9
Thruster(75/55)
Box Jumps(30/24)
10 min Cap

2017-05-31

053117
"Poof" (Time)
For time...
7-6-5-4-3-2-1
Power Cleans(185/125)
14-12-10-8-6-4-2
HSPU
20 min Cap

2017-05-30

053017
Metcon (AMRAP - Reps)
10 min AMRAP
25 Sit Ups
50 Alternating Lunges
75 Double Unders
Rest 5 min
5 min AMRAP
15 Sit Ups
25 Alternating Lunges
50 Double Unders

2017-05-29

MURPH
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2017-05-27

052717
Metcon (Time)
🚲

2017-05-26

052617
Squat Clean and Jerk (OTM for 17 min)
Min 1-5 3@60%
Min 6- Rest(change weights)
Min 7-11 2@70%
Min 12-Rest(change weights)
Min 13-17 1@85%

2017-05-25

052517
Metcon (Time)
For time...
50/40 Calories Assault Bike
40 DB Snatch(50/35)
30 Burpees over the box(24/20)
20 KB swings(70/53)
10 KB Push Press(70/53)
20 min cap

2017-05-24

052417
Crazed (Time)
For time..
9-15-21
Overhead Squats(95/65)
Calories, Rowing
-10 min Cap

2017-05-23

052317
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
30 Alternating Lunges*
15 Tuck Ups
5 Wall Walks
*with a dumbell in the front rack(50/35)

2017-05-22

052217
Metcon (AMRAP - Reps)
OTM for 20 min
Odd- 1 Round of C2B 'Cindy'
Even- 60 Double Unders
1 Round of C2B 'Cindy'
5 C2B Pull Up
10 Push Ups
15 Squats

2017-05-20

052017
Metcon (AMRAP - Reps)
Partner WOD
4 Rounds
2 min of Ski Erg
2 min of Toes to Bar
2 min of Burpees
Burpees must be done 10 at a time. One person works one rests

2017-05-19

051917
Metcon (Time)
21-15-9
DB Power Snatch(50/35)
Ring Dips
15 min cap

2017-05-18

051817
Power Clean (3-3-3-3-3-3-3)
Accessory
100 Hollow Rocks

2017-05-17

051717
Metcon (AMRAP - Reps)
15 min AMRAP
"Karen"
150 Wallballs(20/14)
AMRAP HSPU w/ remaining time
Score is Number of HSPU

2017-05-16

051617
Metcon (Time)
For time...
Run 800m
50-40-40-20-10
Double Unders
Sit Ups
Run 800m
25 min Cap

2017-05-15

051517
Metcon (5 Rounds for time)
Rowing Conditioning
5x500m
Work to Rest
1:2
Goal is to keep each 500m 5 seconds slower than personal best

2017-05-13

051317
Metcon (Time)
Teams of 3
For Time...
28-24-20-16-12
Dumbbell Lunges
Burpess over the Dumbbell
Men:50's
Women:35's
*1 partner works while the others rest
*Each teamate will complete 28 Lunges each. Once they have each completed 28 lunges they move onto the 28 burpees each. Then 24 and 20 and so on.
25 min Cap

2017-05-12

051217
Metcon (AMRAP - Reps)
3 Rounds
1 min of Back Squat(135/95)
1 min of rest
1 min of Chest to Bar Pull Up
1 min of rest
1 min of Power Clean(135/95)
1 min rest
Courtesy of www.CrossFit.com

2017-05-11

051117
Denis 2.0 (Time)
For time...
5 Ground to Overhead(225/155)
11 Burpees
5 Ground to Overhead(205/135)
11 Burpees
5 Ground to Overhead (185/115)
11 Burpees
85 Shoulder Press(45/33)
Happy Birthday Coach Denis!

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