location301-787-4742 location7851 Beechcraft Ave Suite F & G Gaitersburg MD 20879

WOD

2019-12-13

121319
Metcon (Time)
For time...
9-7-5-3
Front Squats(185/125)
4-3-2-1
Legless Rope Climbs

2019-12-12

121219
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
75 Double Unders
6 Def HSPU(4/2inch)

2019-12-11

121119
Metcon (Time)
For time...
Row 1000m
50 Overhead Squats(45/33)
30 Ring Dips

2019-12-10

121019
Power Clean (5x3- pause 3 sec once received )

2019-12-09

120919
Metcon (Time)
For time....
Partition however you like
60 Toes to Bar
80 DB snatch(50/35)
100 No jump Burpees

2019-12-07

110719
Metcon (Time)
Bring A Friend Day
Partner WOD
100 Plate Floor Press(45/35)
Run 400m
80 Plate Ground to Overhead(45/35)
Run 400m
60 Plate Box Step ups(45/35)
Run 400m
Rx + is run with plate

2019-12-06

120619
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Push Jerks(135/95)
10 Triple Unders

2019-12-05

120519
Metcon (Weight)
Bulgarian Split Squat
4x10 /side
6 Strict T2b between sets

2019-12-04

120419
Metcon (Time)
3 Rounds
6-5-4-3-2-1
Strict Chest to Bar Pull ups
Strict HSPU
Rest 2 min between Rounds

2019-12-03

120319
Metcon (AMRAP - Reps)
Bring A Friend Day!!
Partner WOD
3 Rounds
2 min Wallballs
2 min Rowing
2 min Jumping Lunges

2019-12-02

120219
Metcon (AMRAP - Rounds and Reps)
15 min Amrap
20 Sit ups
20 push ups
5 Hang Power Cleans(165/115)

2019-11-30

113019
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
50 Box Jumps(24/20)
50 Front Squats(115/75)
* Partner must be in handstand hold while work is being done

2019-11-29

112919
Metcon (Time)
Teams of 3
225 Calories Rowing
150 Toes to Bar
150 Burpee Deadlifts(50s/35s)

2019-11-28

112819
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

2019-11-27

112719
Metcon (Time)
10 Rounds for time
30 Double Unders
6 Single Arm DB OH Squats(50/35)
*Alternate Arms each round

2019-11-26

112619
Squat Clean (5x3 @75-80%, Touch and go!)

2019-11-25

112519
Metcon (AMRAP - Rounds and Reps)
15 min Amrap
(1,2,3,4,5..)
Strict Pull Up
Shoulder Press(50/35)/Arm

2019-11-23

112319
Metcon (Time)
Partner WOD
2 rounds for each partner
I go you go full rounds
15-12-9
Toes to Bar
Wallballs(20/14)
Russian KB Swings(53/35)

2019-11-22

112219
Gun Slinger (Time)
For time...
50/40 Calories Ski
30 Power Cleans(205/135)

2019-11-21

112119
Metcon (Time)
Alternating with a partner
2 min Window
Row 15/12 Calories
Rower facing burpees with remaining time
*until you complete 200 burpees as a team
If you are thinking about skipping today’s WOD....that means you should definitely be showing up....

2019-11-20

112019
Metcon (AMRAP - Rounds and Reps)
14 min AMRAP
100 Doule Unders
20 Hang Clean and Jerk(50/35)
100 Double Unders
40 Pull Ups

2019-11-19

111919
Front Squat (1-1-1-1–1-1-1)

2019-11-18

111819
Metcon (Time)
For time...
21-15-9
Strict HSPU
Run 400m

2019-11-16

111619
Coffland (Time)
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

2019-11-15

111519
Metcon (Time)
Fot time...
21-18-15-12
Calories Rowing
Goblet Squats(53/35)
10 min Cap

2019-11-14

111419
Metcon (Time)
Teams of 2
100 Toes to Bar
300 Double Unders
50 Toes to bar
600 Double Unders
30 min Cap

2019-11-13

111319
Squat Snatch (5x5 @75%)
If cannot perform Overhead Squats then the athlete will do the complex of 1 Drop Snatch + 4 OH squats

2019-11-12

111219
Metcon (AMRAP - Reps)
Tabata
Push Ups
Rest 1 min
Tuck Ups
Rest 1 min
Hand stand walk
Post WOD
Accumulate 2 min in HS Hold

2019-11-11

111119
Brian (Time)
3 Rounds for time of:
5 Rope Climbs, 15'
25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here

2019-11-09

111019

2019-11-08

110819
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Wear layers to stay warm while we are getting warm!

2019-11-07

110719
Metcon (AMRAP - Reps)
16 min OTM
1st-:40 sec Ski
2nd-16 perfect Squats
3rd-12 perfect push ups
4th- rest

2019-11-06

110619
Shoulder Press (3-3-3-3-3-3)
Then 3x3 @80 % of above

2019-11-05

110519
Metcon (AMRAP - Reps)
Bring A Friend Day!!!!
With a partner
2 min Row for calories
2 min of Sit ups
4 min Row for calories
4 min of Sit ups
6 min Row for calories
6 min of Sit ups

2019-11-04

110419
Metcon (AMRAP - Reps)
3 Rounds
3 min Amrap
30 Hang DB Snatch(50/35)
15 DB over Burpees
Max Muscle Ups
Rest 3 min between

2019-11-02

110219
Metcon (AMRAP - Rounds and Reps)
Partner WOD
16 min Amrap
10 Hand Release Push UPS
50 ft DB single Arm OH walking lunge
* I go you go full rounds

2019-11-01

110119
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

2019-10-31

103119
Metcon (AMRAP - Reps)
OTM for 15 min
1st- :30 max Double Unders
2nd- 10 PERFECT OH squats(45/35)
3rd- Rest

2019-10-30

103019
Metcon (Time)
6x400m runs
1 min walk between runs focusing on pacing

2019-10-29

102919
Metcon (AMRAP - Reps)
OTM for 20
1st- 12 Chest to Bar Pull Ups
2nd-12/9 Cal Ski
3rd- 15 KB Swings(70/53)
4th rest

2019-10-28

102819

2019-10-26

102619
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
Run 200m together
20 Pull Ups
80 Squats

2019-10-25

102519
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes

2019-10-24

102419
Metcon (No Measure)
A.) Get Sweaty
B.) meaningful mobilization

2019-10-23

102319
Metcon (AMRAP - Reps)
20 min OTM
Odd- 2 Power Cleans@ 80%
Even- 7 Strict Pull Ups

2019-10-22

102219
Overhead Squat (5x3@ 75%)

2019-10-21

102119
Metcon (Time)
3 Rounds
Every 5 min
20/17 Cal Row
20 HSPU
20 Box Jump Overs(24/20)

2019-10-19

10/19/19
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
Teams of 4
Ski 15/12 cals
5 Deadlifts(AHAP)
50 ft farmers walk
*waterfall style

2019-10-18

10/18/19
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

2019-10-17

101719
Metcon (No Measure)
GOAT Day!!
Come in and get sweaty then
Work on something you suck at

2019-10-16

101619
Metcon (AMRAP - Rounds and Reps)
13 AMRAP
50 Double Unders
25 Squats
5 Hang Power Cleans(185/125)

2019-10-15

101519
Deadlift (4x8@70% ish )

2019-10-14

101419
Metcon (Time)
3RFT
25 T2B
30 Wallballs(20/14)
35 Push Ups

2019-10-12

101219
Metcon (Time)
Partner WOD
2 runs each partner
Tag team style
400m
150 shared DB Front Squats(50s/35s)
2 runs each partner
Tag team style
400m

2019-10-11

20.1
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

2019-10-10

101019
Metcon (No Measure)
Gymnastics skill work day!!!!

2019-10-09

100919
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
50 Double Unders
50 Sit Ups
50 Shoulder Press(45/35)

2019-10-08

100819
Metcon (Time)
4RFT
Run 400m
5 Strict C2B Pull Ups
10 Strict Pull Ups

2019-10-07

100719
Metcon (Time)
2 Rounds Every 10min
Row 1000/850m
40 DB Snatch(50/35)

2019-10-05

100519
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25 min Amrap
100ft front rack walk
200ft shuttle run
* I go you go
**go heavy and run fast!

2019-10-04

100419
Metcon (Time)
2 min on
1 min off
Each interval starts with
20 Wallballs(20/14)
40 Double Unders
Amrap Push Press(115/75) with remaining time
*This is for time until you reach 100 Push Press

2019-10-03

100319
Metcon (AMRAP - Rounds and Reps)
Teams of 3/4
20 min Amrap
10/8 Calories Ski or bike
10 Toes to Bar
*Waterfall Style

2019-10-02

10/02/19
1 Squat Clean + 2 Front Squats (Every 3 min x10)

2019-10-01

10/01/19
Metcon (AMRAP - Reps)
Bring A Friend Day!!!
Partner WOD
2 Rounds
3 min at each station
KB Swings(53/35)
Box Step Ups(24/20)
Rowing for Calories

2019-09-30

093019
Metcon (AMRAP - Reps)
15 min running clock
Run 1 mile
Amrap
Unbroken sets of 10 HSPU

2019-09-28

092819
Metcon (Time)
Partner Wod
For time...
3-6-9-12-15-18-21
Thruster(95/65)
30 DU after each round
*Partner 1 does 3 Thruster them 30 DU then partner 2 does 3 Thruster then 30....

2019-09-27

092719
Metcon (Time)
7RFT
2 Rope Climbs
10 Power Snatch(75/55)

2019-09-26

092619
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
50 DB Hang Clean(50/35)
50 Alternating Lunges

2019-09-25

092519
Metcon (Time)
For time...
21-18-15-12-9-6-3
Front Squat(135/95)
Bar Facing Burpee

2019-09-24

092419
Push Press (3-3-3-2-2-2-1-1-1)

2019-09-23

092319
Metcon (AMRAP - Rounds and Reps)
Teams or 4 or 5
30 min AMRAP
20/15 Cal Ski
25 Wallballs(20/14)

2019-09-21

092119
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
30 Toes to Bar
100ft Front Rack Lunge(50s/35s)
30 DB Hang Power Clean(50s/35s)

2019-09-20

092019
Metcon (Time)
6 Rounds
Row 400m @ 2k pace
50 Unbroken Double Unders
Rest as needed between sets
* 35 min Cap

2019-09-19

091919
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
10 Deadlifts(225/155)
20 Sit Ups

2019-09-18

091819
Weighted Pull-ups (5-5-5-5-5)
Then 3x5@ 70% of last completed set

2019-09-17

091719
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
(4,8,12,16,20...)
Deficit Push Ups(45s/35s)
Hang DB Snatch(50/35)

2019-09-16

091619
Metcon (Time)
7RFT
Run 200m
5 Squat Cleans(205/135)

2019-09-14

091419
Metcon (No Measure)
"Fight Gone Blouin"
Partner WOD
3 Rounds
1 min at each station
Partner Wallballs
Deadlifts(225/155)
Box jumps Alternating
Med Ball Ball Sit Ups
Rowing for Calories
Fundraiser starting at 9am! no regular scheduled classes but show up and Fundraise!

2019-09-13

091319
Metcon (AMRAP - Reps)
Teams of 3
15 min AMRAP
Ski for Calories
15 min AMRAP
100 ft
Single arm OH carry(heavy as possible)

2019-09-12

091219
Metcon (AMRAP - Reps)
3 min Amrap
16 Pistols
16 Power Cleans(135/95)
AMRAP
Lateral Burpees over Bar
Rest 3 min
3 min Amrap
14 Pistols
14 Power Cleans
AMRAP
Lateral Bar Over Burpees
Rest 3 min
3 min Amrap
12 Pistols
12 Power Cleans
AMRAP
Lateral Bar Overs Burpees

2019-09-11

091119
Metcon (Time)
6 Rounds
Every 3 min
80 Double Unders
10 Strict HSPU

2019-09-10

091019
Front Squat (5x3 @ 80-85%)

2019-09-09

090919

2019-09-07

090719
Metcon (Time)
Partner WOD
10k/9K/8K
Row or ski

2019-09-06

090619
Metcon (Time)
3 RFT
Run 400m
21 Hang Power Cleans(95/65)
12 Toes to Bar

2019-09-05

090519
Metcon (AMRAP - Reps)
OTM for 20 min
10 Push Ups + 10 Squats+20 Double Unders

2019-09-04

090419
Power Snatch (5x3 - Touch and Go!)

2019-09-03

090319
Metcon (AMRAP - Rounds and Reps)
Bring A Friend Day!
15 min AMRAP
5 Med Ball Cleans(20/14)
10 Burpees
15 Med Ball Sit Ups

2019-08-31

083119
Metcon (AMRAP - Reps)
Partner WOD
18 min AMRAP
Run 1 mile together
Then
1 works,1 rests
AMRAP
DB box step overs(50s/35s)
24in-20in
With a vest

2019-08-30

083019
2k Row (Time)
Max Effort 2k Row

2019-08-29

082919
Metcon (Time)
For time...
5-4-3-2-1
Thruster(165/115)
50 Double Unders after each set
Rest 3 min
Repeat

2019-08-28

082819
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
20 Walking Lunges
20 KB Sumo Deadlift Highpull(53/35)
20 Sit Ups

2019-08-27

082719
Push Press+ Push Jerk ((4-4-4-4-4-4-4))
2 Push Press+ 2 Push Jerk

2019-08-26

082619
Metcon (Time)
7 RFT
10 Deadlifts(185/125)
10 HSPU

2019-08-24

082419
Metcon (Time)
Partner WOD
For time...
2 Rounds
50 Synchro Bar Facing Burpees
50 Hang Power Cleans(155/105)
Yes Hang Power Cleans.
Mental Fortitude

2019-08-23

082319
Metcon (Time)
Teams of 2
2k Ski
10 Rounds each
5 T2B
10 KB Swings(53/35)
2k Row

2019-08-22

082219
Front Squat (10)
Front Squat (8)
Front Squat (6)
Front Squat (4)
Front Squat (2)

2019-08-21

082119
DT (Time)
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 2009
To learn more about DT click here

2019-08-20

082019
Metcon (Time)
For time...
2 Rounds
21 Pull Ups
Run 200m
15 Chest to Bar Pull Ups
Run 200m
9 Bar Muscle Ups
Run 200m

2019-08-19

081919
Metcon (AMRAP - Rounds and Reps)
12 min Amrap
10 DB Lunge(50/35)
12 HR Push Ups
14 DB Hang Snatch (50/35)

2019-08-17

081719
Metcon (Time)
Teams of 2
Partner Karen
Partner Diane

2019-08-16

081619
Metcon (Time)
6x400m Runs
Rest 1 min between rounds
Unlike yesterday....the goal is to have all 6 400m runs that are within 5 seconds of each other

2019-08-15

091519
Metcon (Calories)
3 Rounds
Start a new round every 6 min
:30 sec max Calories Assault Bike
No roll over Calories

2019-08-14

081419
Metcon (Time)
For time...
21-15-9
Squat Cleans(135/95)
Chest to bar pull ups

2019-08-13

081319
Hang Power Snatch (2-2-2-2-2)
Then
3x2@ 85% of last completed lift

2019-08-12

081219
Metcon (Time)
For time...
50/40 Calories Ski Erg
50 Box Jump Overs(24/20)
50 No Jump Burpees
50 KB Swings(53/35)

2019-08-10

081019
Metcon (Time)
Teams of 3
For time...
Row 100 Calories
100 T2B
Row 200 Calories
100 Knees to elbow
run 800m together

2019-08-09

080919
Metcon (Time)
OTM for 16 min
Odd-50 Double Unders
Even-5 Strict HSPU

2019-08-08

080819
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

2019-08-07

080719
Power Clean (2-2-2-2-2)
Then 3x2@85% of today’s double

2019-08-06

080619
Metcon (AMRAP - Rounds and Reps)
Bring a Friend Day!
Partner WOD
20 min Amrap
Run with medicine ball(about 40 ft)
15 Wallballs(20/14)
Walking lunge with med ball
Hand off medicine ball

2019-08-05

080519
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
12 KB or DB Deadlifts
100ft Farmers Walk

2019-08-03

080319
Metcon (Time)
Partner WOD
For time...
300 Double Unders
100 Hang Power Cleans(95/65)
200 Double Unders
100 Push Press(95/65)
100 Double Unders
100 Hang Power Clean and Push Press(95/65)

2019-08-02

080219
Metcon (AMRAP - Reps)
OTM for 16 min
Odd-10 Toes to Bar
Even- 8 Burpee Box Jump Overs(24/20)

2019-08-01

080119
Metcon (Distance)
Teams of 3
30 min AMRAP
Row 300/250m
20 Air Squats
*Waterfall style

2019-07-31

073119
Metcon (Time)
For time...
30 DB Snatch(AHAP)
100ft Handstand Walk
20 DB Snatch
100ft Handstand Walk
10 DB Snatch

2019-07-30

073019
Hang Squat Clean (5x3@ 80%)
Practice triple Unders for 2 min between working sets

2019-07-29

072919
Metcon (AMRAP - Rounds and Reps)
15 min Amrap
21 Sit Ups
14 Power Snatch(75/55)
7 Overhead Squats(75/55)

2019-07-27

072719
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min Amrap
50 Wallballs(20/14)
50 Burpees
50 KB Swings(53/35)

2019-07-26

072619
Metcon (Time)
OTM for 24 min
1-15/12 Calories Rowing
2-10 Strict Pull Ups
3- Rest

2019-07-25

072519
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
2 Squat Cleans(205/135)
4 Strict HSPU
40 Double Unders

2019-07-24

072419
Metcon (Time)
3 Rounds for Time...
28 Front rack Lunges(135/95)
28 DB Single Arm Hang Clean(50/35)

2019-07-23

072319
Shoulder Press (5x5 @ 65%,5x3@75%,5x1@85%,Max reps at 90%)

2019-07-22

072219
Metcon (Time)
10 RFT
Run 200m
10 Toes to Bar

2019-07-20

072019
Metcon (Time)
Partner WOD
For time...
200m Farmer Carry Each partner (50s/35s)
50 Deadlifts(265/185)
100 Farmers Carry Each partner
25 Deadlifts

2019-07-19

071919
Metcon (Time)
15-12-9-6-3
Front Squats(95/65)
Lateral bar over burpees
KB Swings*
*if burpees compliment you use (70/53) if they don’t use (53/35)**
** if you are afraid of failing use the heavier KB

2019-07-18

071819
Metcon (Time)
For time...
300 Double Unders
25 Chest to Bar Pull Ups
150 Double Unders
50 Chest to Bar Pull Ups

2019-07-17

071719
Power Clean + Push Jerk (5x5 touch and go )

2019-07-16

07/16/19
Metcon (AMRAP - Rounds and Reps)
Teams of 4 or 5
30 min AMRAP
Row 15/12 Calories
100 Ft Walking Goblet Hold
Follow the leader style

2019-07-15

071519
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
(2.4.6.8.10.12...)
Hang Power Snatch(115/75)
10 Pistols between each set

2019-07-13

071319
Metcon (Time)
Partner WOD
For time...
60 Man Makers(50s/35s)
Run 400m together
30 Man Makers
Run 200m together

2019-07-12

071219
Metcon (AMRAP - Rounds and Reps)
14 min AMRAP
21 Sit Ups
14 Medicine Ball Cleans(20/14)
7 Toes to Bar

2019-07-11

071119
Metcon (Time)
For time...
Row 1000/800m
30 DB Box Step Overs(50s/35s)-24/20in
50 ft KB OH walking Lunge(70/53)*
*must switch arms at 25 ft

2019-07-10

071019
Metcon (Time)
9-7-5
Power Clean(185/125)
Bar Muscle Up
Rest 5 min
Repeat
Check your email for better parking!!

2019-07-09

070919
Metcon (Time)
5 Rounds
Start a new round every 5 min
75 Double Unders
25 HSPU

2019-07-08

070819
Back Squat (5x5)

2019-07-06

070619
Metcon (AMRAP - Reps)
Teams of 3
21 minute amrap
Partner 1- Rows 21/18 Calories
Partner 2 - Max DB Strict Press(50s/35s)
Partner 3- Rest

2019-07-05

070519
Metcon (AMRAP - Reps)
OTM for 10 min
50 ft Burpee Broad Jump

2019-07-03

070319
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
40 Double Unders
10 Goblet Squats (53/35)
10 KB Sumo Deadlift High Pull(53/35)

2019-07-02

070219
Metcon (Time)
For time...
40 Hand Release Push Ups
20 Power Snatche(135/95)
40 Hand Release Push Ups
20 Power Snatch
40 Hand Release Push Ups

2019-07-01

070119
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min Amrap
Run 80 ft
12 Toes to Bar
80 ft Walking lunge
* I go you go full rounds

2019-06-29

062919
Metcon (No Measure)
Meet at Bar T
Reminder only 8 and 9 am today!!!

2019-06-28

062819
Metcon (AMRAP - Rounds and Reps)
Teams of 3
25 min AMRAP
200m farmer carry(50s/35s)
60 DB Snatch(50/35)

2019-06-27

062719
Power Clean+ Hang Squat Clean+ Front Squat ((1-1-1-1-1-1))

2019-06-26

062619
Metcon (Time)
For time..,
Row 1500m
Run 1 mile

2019-06-25

062519
Metcon (Time)
Partner WOD
For time
75-50-25
Chest to bar pull ups
Deadlifts(165/115)

2019-06-24

062419
Metcon (AMRAP - Reps)
5 Rounds
Start a new round every 3 min
21 Wallballs(20/14)
15 DB Box step overs(24in/20)(50/35)
9 Burpees

2019-06-22

062219
Metcon (AMRAP - Reps)
18 min Amrap
Partner WOD
50 power snatches(75/55)
Run 200m together
30 Power snatches(95/65)
Run 400m together
20 Power snatches(135/95)
Run 600m together
Amrap Power snatches (155/105)

2019-06-21

062119
Metcon (Time)
4 Rounds
With a partner 1:1
30 Sit Ups
20 Toes to Bar
100 Double Unders

2019-06-20

062019
Front Rack Lunge (5x6)

2019-06-19

061919
Metcon (AMRAP - Reps)
OTM for 20 min
1st-18 KB Swings(53/35)
2nd-16 Push Ups
3rd-14 Pull Ups
4th- Rest

2019-06-18

061819
Metcon (Time)
For time...
15-12-9
Clean and Jerk
Front Squat
(95/65)

2019-06-17

061719
Metcon (Time)
Partner 5k
Row or ski

2019-06-15

061519
Metcon (AMRAP - Reps)
Partner WOD
3 Rounds
2 min Max RopeClimbs
2 min Max cal Bike
2 min Max Wallballs(20/14)
2 min Rest

2019-06-14

061419
Metcon (Time)
For time...
50 DB Snatch(50/35)
40 Box Jumps(30/24)
30 Lateral Burpees over the DB
20 DB Snatch(50/35)
10 Box Jumps(30/24)

2019-06-13

061319
Metcon (AMRAP - Reps)
OTM for 16 min
Odd-10 DB Thrusters(50s/35s)
Even-10 Toes to Bar

2019-06-12

061219
Metcon (Time)
3 Rounds
Every 9 min
Row 500m
Run 400m
200 Double Unders
Score is slowest round

2019-06-11

061119
Gemini Total (Weight)
With a 30 minute running clock:
0:00-15:00
Establish a 1 RM Cluster
15:00-30:00
Establish a 1 RM Weighted Chin-up

Score is combined weights.

2019-06-10

061019
Strict Diane (Time)
21-15-9
Deadlifts(225/155)
Strict HSPU

2019-06-08

060819
Metcon (Time)
Teams of 4
3 Rounds Each
15/12 Cal ski
10 DB Power Cleans(50s/35s)
200m shuttle run
15/12 Cal Ski

2019-06-07

060719
Metcon (Time)
For time...
21-15-9
Push press(135/95)
Strict Pull Up

2019-06-06

060619
Back Squat (4-4-4-4-4-4)

2019-06-05

060519
Metcon (Calories)
On a running clock
0-6min
(3,6,9,12,15...)
Unbroken push ups
6-12 min
Max cal Row

2019-06-04

060419
Metcon (AMRAP - Rounds and Reps)
Bring A Friend Day !
18 min Amrap
10,20,30,40...
DB Hang Snatch(50/35)
Run 200m*
*run together

2019-06-03

060319
Metcon (Time)
For time..
300 Double Unders
200 Squats
100 Toes to Bar
1 min on 1 min off until complete

2019-06-01

060119
Metcon (AMRAP - Reps)
Teams of 4
20 min Amrap
Ski 200 Calories
AMRAP
Bar Facing Burpees

2019-05-31

053119
Metcon (Time)
3 RFT
Run 400m
50 Alternating hands Sit ups
Run hard

2019-05-30

053019
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
10 Double Pump Wallballs(20/14)
30 second Handtand Hold
* I go you go full rounds

2019-05-29

052919
Metcon (AMRAP - Rounds and Reps)
13 min AMRAP
100 Calories
-Then-
AMRAP w/ remaining time
(2/4/6/8/10...)
Unbroken KB Swings(53/35)

2019-05-28

052819
Squat Clean and Jerk (8x2@ 80%)

2019-05-27

Murph
Metcon
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

2019-05-25

052519
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min Amrap
5 Strict HSPU
50 Double Unders
*i go you go full rounds

2019-05-24

052419
Metcon (Time)
5 Rounds
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 sec Hollow Hold
Rest 1:1 with a partner

2019-05-23

052319
Push Press ((5-5-5-5-5))

2019-05-22

052219
Metcon (Time)
For time...
30 DB Box Step Ups(50s/35)
30 Wallballs(20/14)
30 no jump burpees
30 Box Jumps(24/20)
30 no jump burpees

2019-05-21

052119
Metcon (Time)
At 0:00
Row 1000/800m
20 Power Cleans(185/125)
At 10:00
Repeat

2019-05-20

052019
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

2019-05-18

051819
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
3 Strict Pull Ups
6 Ring Push Ups
9 Squat Jumps
With a vest
I go you go full rounds

2019-05-17

051719
Metcon (AMRAP - Reps)
5 Rounds
1 min Handstand Walk
1 min Rest
1 min Sit up with med ball(20/14)
1 min Rest

2019-05-16

051619
Metcon (Time)
3 Rounds
Run 800m
Rest 1 min
Run 400m
Rest 1 min
Then
Run 1300m

2019-05-15

051519

2019-05-14

051419
Hang Power Snatch (1 OTM for 30 min)
@75-80%

2019-05-13

051319
Metcon (Time)
21-15-9
Front Squat (135/95)
Toes to Bar

2019-05-11

051119
Metcon (Time)
Partner WOD
For time...
100 Calories
100 Burpees
100!Calories

2019-05-10

051019
Metcon (AMRAP - Rounds and Reps)
12 min Amrap
30 Hang Power Clean(95/65)
10 Muscle Ups

2019-05-09

050919
Metcon (Time)
5RFT
20 KB Swings(53/35)
20 Alternating Pistols
20 Medicine Ball Cleans(20/14)

2019-05-08

050819
Shoulder Press (4-4-4-4-4-4)
5 Strict Toes to Bar between each working set....slow up AND down

2019-05-07

050719
Metcon (AMRAP - Rounds and Reps)
Bring a Friend Day!!
Partner WOD
17 min AMRAP
Partner 1 Runs 400m
While Partner 2 AMRAPs
30 Double Unders
15 Wallballs(20/14)

2019-05-06

050619
Metcon (Time)
For time...
30 Power Snatch(135/95)
30 Strict HSPU
*10 min time cap

2019-05-04

050419
Metcon (Time)
1/2 Murph
Run 800m
50 Pull Ups
100 Push Ups
150 Squats
Run 800m

2019-05-03

050319
Metcon (AMRAP - Rounds and Reps)
8 min Amrap
8 Box Jump Overs(24/20)
16 DB Deadlifts(50s/35s)

2019-05-02

050219
Squat Clean (5x5@ 75%)

2019-05-01

050119
Metcon (Time)
Partner WOD
10 RFT
7/5 Calories Arms Only
14/12 Calories
I go you go each portion

2019-04-30

043019
Metcon (AMRAP - Reps)
OTM for 20 min
Odd- 10 Toes to Bar
Even-15 Sit Ups

2019-04-29

042919
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
Run 200m
5 burpee chest to bar pull ups
10 DB Snatch(As heavy as possible)

2019-04-27

042719
Metcon (Time)
Teams of 3
3 Rounds
Tag team style
15/12 Calories Rowing
10 Goblet Squats(53/35)
50 ft KB OH walking Lunge(53/35)
10 Goblet Squats(53/35)
15/12 Calories Rowing
Partner 1 does the full
Round. Then tags in partner 2 to do the full round. Then parter 2 tags partner 3 to complete the full round.(then 2 more times)

2019-04-26

042619
Back Squat (5x3 tempo)
3 sec down 3 sec pause 3 sec up 1 sec between reps

2019-04-25

042519
Metcon (AMRAP - Reps)
1 minute Single Unders
1 min Rest
1 min Hand Release Push Ups
1 min Rest
1 minute Double Unders
1 minute Rest
1 min Kipping HSPU
1 minute Rest
1 min Triple Unders
1 min Rest
1 min Strict HSPU
1 min Rest

2019-04-24

042419
Metcon (Time)
For time..
30 DB Box Step Ups(50/35-24/20)
5 Legless Rope Climb
40 DB Box Step Ups
5 Legless Rope Climbs
50 DB Box Step Ups
5 Legless Rope Climbs

2019-04-23

042319
Metcon (Time)
7RFT
Run 200m
5 Hang Squat Snatch(115/75)

2019-04-22

042219
Metcon (AMRAP - Reps)
Teams of 3
12 min Amrap
10/8 Calories Rowing
7 KB Swings(70/53)
12 min Amrap
10/8 Calories Ski Erg
7 Toes to Bar
Follow the leader style

2019-04-20

042019
Metcon (Time)
Partner WOD
3 RFT
200 Double Unders
100 Wallballs(20/14)

2019-04-19

041919
Metcon (Time)
For time...
9-15-21
Rowing for Calories
Rower Facing burpees

2019-04-18

041819
Squat Snatch (5x5)

2019-04-17

041719
Metcon (Time)
For Time...
Run 800m
25 Deadlifts(185/125)
50 Sit Ups
Run 600m
20 Deadlifts
50 Sit Ups
Run 400m
15 Deadlifts
50 Sit Ups

2019-04-16

041619
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
2 Wall Walks
4 L Sit Pull Ups
8 KB snatches(53/35)

2019-04-15

041519
Metcon (AMRAP - Reps)
Every 90 seconds for 5 rounds
3-2-1
Power clean(195/135)
1-2-3
Push Jerk(195/135)
With the remainder time until 15:00 find a heavy single

2019-04-13

041319
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25 min AMRAP
5 x40ft Plate Push(45/35) each
5 Farmers Walk each(AHAP)
I go you go

2019-04-12

041219
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
DB Hang Squat Clean(50/35)
(4,8.12,16,20...)
30 Double Unders after each round

2019-04-11

041119
Split Jerk (5x3 at a weight you don’t have to press out)

2019-04-10

041019
Dead Head (Time)
For time...
100 Wallballs(20/14)
75 Pull Ups

2019-04-09

040919
Metcon (Time)
5 Round for Time...
Run 400m
15 Deficit HSPU(45s/35s)

2019-04-08

040819
Metcon (Time)
For time...
With a partner I go you go
Calories Rowing or Skiing
10-20-30-40-50-60

2019-04-06

040619
Metcon (Time)
Partner WOD
For time...
100-50
Toes to Bar
Hang Power Clean(95/65)

2019-04-05

040519
Metcon (AMRAP - Rounds and Reps)
7 min Amrap
1 Strict Muscle Up
7 No Jump Burpees
Rest 7 min
Repeat

2019-04-04

040419
Paused Front Squat (5x3 sets across)

2019-04-03

040319
Logan (AMRAP - Reps)
6 Rounds
4 min of work 2 min of rest
Each round begins with a 400m run*
With the time remaining complete an AMRAP of:
7 Clapping Push-ups
7 Hand Release Push-ups
21 Thrusters (45/35)

*If you cannot complete the run in 2:30, scale to 200m

2019-04-02

040219
Metcon (AMRAP - Rounds and Reps)
Bring a Friend Day!!!
20 min Amrap
Partner WOD
12 Sit Ups
10 Plate Ground to Overhead(45/35)
** I go you go full rounds

2019-04-01

040119
Metcon (AMRAP - Reps)
OTM for 14 min
Odd-50 Double Unders
Even- 8 DB Front Squats(50s/35s)+ 12 Squats

2019-03-30

033019
Metcon (Time)
Partner WOD
For time...
20 Rope Climbs
200 DB Push Press(50/35)
50 Strict Pull Ups

2019-03-29

032919
Power Clean (1-1-1-1-1-1-1)

2019-03-28

032819
Metcon (Time)
3 Rounds
Run 1300m
Rest 2 min between
"The No. 1 thing is that CrossFitters think running is about running. No, running is about developing and improving overall work capacity. You are supporting your body weight, the amount of precision you are controlling and your body’s ability to buffer or clear your lactate."
-Chris Hinshaw(one of the top endurance athletes/coaches in the world...and does CrossFit)

2019-03-27

032719
Metcon (Time)
For time...
30 Knees to Elbow
30 Wallballs(20/14)
30 Burpees
30 Wallballs(20/14)
30 Knees to Elbow

2019-03-26

032619
Metcon (Time)
8 Rounds
Every 3 min
Row/Ski 250m/215m
10 KB Swings(53/35)
10 Box Jump Overs(24/20)*
* must hit top of box with both feet

2019-03-25

032519
Metcon (Time)
21-15-9
Deadlifts(225/155)
Strict HSPU
Hand Release Push Ups

2019-03-23

032319
Metcon (Time)
Partner WOD
50-40-30-20-10
Double Unders
Sit Ups
Then...
50-40-30-20-10
DOuble unders
25-20-15-10-5
V-Ups
I go you go full rounds

2019-03-22

19.5
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

2019-03-21

032119
Metcon (No Measure)
OTM for 20 min
1st-50 Double Unders
2nd- 10 perfect Squats
3rd- 10 perfect push ups
4th- rest

2019-03-20

032019
Rat Race (Time)
Ski 500m
Row 500m

2019-03-19

031919
Metcon (Time)
For time...
9-7-5
Thrusters(185/125)
Run 400m after each round

2019-03-18

031819
Deadlift (3-3-3-3-3-3-3)

2019-03-16

031619
Metcon (AMRAP - Rounds and Reps)
Come in and see!

2019-03-15

031519
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

2019-03-14

031419
Metcon (No Measure)
OTM for 18 min
1- 60 Single Unders
2- 15 Sit Ups
3- 10 Wallballs(20/14)

2019-03-13

031319
Turkish Get Up (5x5 same weight )

2019-03-12

031219
Metcon (AMRAP - Reps)
2 Rounds
4 min Amrap
3 Bar Muscle Ups
Burpee Deadlifts(50s/35s)
(3,6,9,12...)
Rest 4 min between rounds

2019-03-11

031119
Metcon (Distance)
Team WOD(3,4 or 5)
30 min AMRAP
Ski 400m
Run 200m

2019-03-09

030919
Metcon (AMRAP - Reps)
Partner WOD
3 Stations
5 min each
Bear Crawl(open standards)
Rest 1 min
Double Unders
Rest 1 min
KB Swings(70/53)
Divide DU by 4 for score

2019-03-08

030819
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

2019-03-07

030719
Metcon (No Measure)
OTM for 16 minutes
1st- 5 Left Leg Pistols
2nd-5 Right Leg Pistols
3rd-Row 15/12 Calories
4th-:30 Max Broad Jumps(6’/4’)

2019-03-06

030619
Shoulder Press (5x8@ 60-65%)
5 perfect Strict Pull Ups between sets...never forget the fundamentals

2019-03-05

030519
Metcon (AMRAP - Rounds and Reps)
Bring a Friend Day!
Partner WOD
20 minute AMRAP
50 Sit Ups
25 Synchro Burpees
50 Medicine Ball Squats(20/14)

2019-03-04

030419
Metcon (AMRAP - Reps)
7 min Amrap
(3,6,9,12...)
HSPU
Power Snatch(115/75)

2019-03-02

030219
Metcon (Time)
Teams of 3
600 Calorie Row
1 works 2 rest
Break up calories how ever

2019-03-01

030119
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

2019-02-28

022819
Metcon (No Measure)
3 Rounds not for time
Ski(500m)- nasal breathing
5 Strict Pull Ups
10 Barbell Good Mornings
15 Superman
20 Sit Ups

2019-02-27

022719
High-Hang Snatch (7x3@60%)
Practice does not make perfect. Perfect practice makes perfect.
Vince Lombardi

2019-02-26

022619
Metcon (Time)
150 Double Unders
Run 1300m
150 Double Unders
Run 1300m
150 Double Unders
Dress appropriately 😁

2019-02-25

022519
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
7 Hang Power Clean(155/105)
7 Shoulder to Overhead(155/105)
Rest 5 min
Repeat

2019-02-23

022319
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
3 strict chest to bar pull ups
6 clapping push ups
12 Lunges
I go you go full rounds

2019-02-22

022219
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

2019-02-21

022119
Metcon (No Measure)
Row 1000m
20 OH Squats(for quality)45/33
Rest as needed
Repeat

2019-02-20

022019
Metcon (AMRAP - Reps)
OTM for 21 min
1st-50 Double Unders
2nd- :20 second Handstand hold
3rd-10 Toes to Bar

2019-02-19

021919
Squat Clean + Split Jerk (5x2@85%)

2019-02-18

021819
Metcon (AMRAP - Reps)
9 Rounds
1 min on 1 min off
(10-9-8-7-6-7-8-9-10)
Burpee Box Jump Over(24/20)
Max DB snatch in remaining time(50/35)

2019-02-16

021619
Metcon (AMRAP - Rounds and Reps)
Partner WOD
15 min AMRAP
10 Jumping Lunges(DBs at side)
10 DB Push Press
M-50s
F-35s
I go you go full rounds

2019-02-15

021519
Metcon (Time)
For time...
15 Muscle Ups
50 KB Sumo Deadlift High Pull
15 Muscle Ups
50 KB Sumo Deadlift High Pull
15 Muscle Ups

2019-02-14

021419
Metcon (Time)
Palentine’s Day WOD
5000m Row or Ski
-Whichever sounds worse

2019-02-13

021319
Power Snatch (3-3-3-3-3)

2019-02-12

021219
Metcon (AMRAP - Rounds and Reps)
9 min AMRAP
(2,4,6,8,10...)
DB/KB Box Step Overs(24/20)
30 Double Unders After each Round

2019-02-11

021119
Metcon (Time)
5 rounds
Start a new round every 3 min
20 Wallballs(20/14)
20 burpees

2019-02-09

020919
Metcon (Time)
Partner JT
60-40-20
Handstand Push Ups
Ring Dips
Push Ups

2019-02-08

020819
Metcon (Time)
For time...
5-4-3-2-1
Squat Clean(205/135)
10 STRICT Toes to Bar after each round

2019-02-07

020719
Metcon (AMRAP - Reps)
Tabata
Rowing for calories
Rest 1 min
Lunge with DB(50s/35s)
Rest 1 min
Double Unders
Lunge is one arm overhead while the other is in front rack

2019-02-06

020619
Box Squat (5x8 )

2019-02-05

020519
Metcon (Time)
Bring A Friend Day!
Partner WOD
For time
15 Left Arm DB Push Press
15 Right Arm DB Push Press
Run 400m
21 Left Arm DB Push Press
21 Right Arm DB Push Press
Run 400m
27 Left Arm DB Push Press
27 Right Arm DB Push Press
Run 400m

M-50
F-35
Push Press are synchronized
Runs are together

2019-02-04

020319
Metcon (AMRAP - Reps)
4 Rounds
2 min of work
2 min of rest
21 Deadlifts(225/155)
AMRAP
Chest to Bar Pull Ups

2019-02-02

020219
Metcon (AMRAP - Rounds and Reps)
Teams of 4 and 5
20 min AMRAP
Waterfall style
3/2 Calories AAB legs only
2 Calories AAB Arms only
5/4 Calories AAB sprint
20 Squats

2019-02-01

020119
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
(10,20,30,40...)
You will find out the movements when you show up!
If we could all keep the movements to ourselves and let everyone show up actually not knowing!! Zip your lips and don’t ask! Be ok with a little bit of fear of the unknown.

2019-01-31

013119
Metcon (Time)
10 RFT
15 KB Swings(53/35)
15 Sit Ups

2019-01-30

013019
Squat Clean (5x5@ 75%)

2019-01-29

012919
Metcon (Time)
For time...
55 Calorie Row
55 Handstand Pushups
55 Toes to Bar
55 Wallballs

2019-01-28

012819
CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

2019-01-26

012619
Metcon (AMRAP - Rounds and Reps)
Partner WOD
18 min AMRAP
(4,8,12,16,20...)
Bar Facing Burpees
Thrusters(100/65)

2019-01-25

012519
Metcon (Time)
3 RFT
30 Hang Power Cleans(95/65)
30 Back Rack Lunges(95/65)

2019-01-24

012419
Metcon (AMRAP - Reps)
5 Rounds
1 min Toes to Bar
1 min Medicine Ball Clean(20/14)
1 min Double Unders
1 min rest

2019-01-23

012319
Deadlift (3-3-3-3-3)
"Regardless of whether your fitness goals are to ‘rev-up’ your metabolism,increase strength or lean body mass,decrease body fat,rehabilitate your back, improve athletic performance or maintain functional independence as a senior, the deadlift is a marked shortcut to that end."
-Greg Glassman

2019-01-22

012219
Metcon (AMRAP - Rounds and Reps)
15 min Amrap
3 Dead Stop Strict HSPU
6 Dead Stop Strict Pull Ups
15 Squats

2019-01-21

12119
Metcon (Calories)
On a running clock
0-4
30 Push Press(95/65)
Max cals Rowing
4-8
20 Push Press(95/65)
Max cals skiing
8-12
10 Push Press(95/65)
Max Cals AAB

2019-01-19

011919
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
Partner WOD
10 Wallballs(20/14)
10 Push Ups
10 Sit ups
* i go you go full rounds

2019-01-18

011819
Metcon (Time)
21-15-9
DB Thruster
DB Power Clean

Men-50s
Women-35s

2019-01-17

011719
2k Row (Time)
Max Effort 2k Row

2019-01-16

011619
Metcon (AMRAP - Reps)
10 Rounds
10 Pull Ups
14 KB Front rack Step Ups(53/35)
*Start a new Round every 2 min

2019-01-15

011519
Paused Front Squat (3-3-3–3-3)

2019-01-14

011419
Metcon (AMRAP - Reps)
4 min AMRAP
12 T2B
30 DU
Rest 4 min
4 Min AMRAP
10 T2B
40 DU
Rest 4 min
4 min AMRAP
8 T2B
50 DU

2019-01-12

011219
Metcon (Calories)
Teams of 3
20 min AMRAP
Run 1300m(everyone)
Max Cals on AAB/Ski
Switch machine at 14 min

2019-01-11

011119
Metcon (AMRAP - Rounds and Reps)
11 min Amrap
25 Box Jumps(24/20)
3 Hang Power Snatch(155/105)

2019-01-10

011019
Metcon (Time)
30 RFT
4 DB Snatch(50/35)
2 Strict HSPU
4 Pistols
30 min cap

2019-01-09

010918
Two-Face (AMRAP - Reps)
OTM for 10 min
Odd-15 Burpees
Even-20 Thrusters(45/33)

2019-01-08

010819
Metcon (AMRAP - Reps)
Bring A Friend Day!
Partner WOD
7 min Max Medicine Ball Sit Ups(20/14)
Rest 1 min
7 min Max Calories, Rowing

2019-01-07

010719
Push Jerk (8-8-8-8-8)

2019-01-05

010519
Metcon (Time)
Partner WOD
For Time...
20 Squat Cleans(205/135)
100 Pull Ups
20 Squat Cleans(205/135)

2019-01-04

010419
Metcon (Time)
For time...
150 Double Unders
50 KB Swings
150 Double Unders
25 Left Arm Russian Swings
25 Right Arm Russian Swings
150 Double Unders

2019-01-03

010319
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Wallwalk
(1,2,3,4,5,6...)
25 Squats after each round

2019-01-02

010219
Metcon (Time)
5 Rounds for time...
Run 200m
12 Toes to Bar
12 Deadlifts(225/155)

2018-12-31

123118
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
14/12 Calories Rowing
7 Push Press(115/75)

2018-12-29

122918
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min Amrap
10x 36 ft walking DB Lunges
29 DB Front Squats
29 DB Hang Power Cleans
* walking lunges must be I go you go, FS and HPC can be split up however
M-50s
F-35s

2018-12-28

122819
Metcon (AMRAP - Rounds and Reps)
16 min AMRAP
12 Sit Ups
8 Push Ups
4 Handatand Push Ups

2018-12-27

122718
Squat Clean and Jerk (5x3@80%)

2018-12-26

122618
Metcon (AMRAP - Reps)
2 Rounds
2 min of work
1 min of rest
Row for calories
Double Unders
Burpees
Wallballs(20/14)
DU divide by 4 for score

2018-12-24

122418
12 Days of Christmas V2 (Time)
For time...
1 Squat Jump
2 Jumping Lunges
3 Weighted Squat Jump(53/35)
4 Goblet Squats(53/35)
5 Clapping Push Ups
6 V- Ups
7 DB Push Press/arm(50/35)
8 Toes to Bar
9 Med Ball Cleans
10 KB Swings(53/35)
11 Burpees
12 Calories Assault Bike
25 min time Cap

2018-12-22

122218
Metcon (AMRAP - Rounds and Reps)
Teams of 3
15 min AMRAP
(5,6,7,8,9....)
Calories,Rowing
Overhead Squats(95/65)
*waterfall style

2018-12-21

122118
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
10 Box Jumps(24/20)
5x Shuttle Runs

2018-12-20

122018
Metcon (AMRAP - Reps)
OTM for 18 min
1-2 Legless Rope Climbs
2-10 DB Snatch(AHAP)
3-20 Wallballs(20/14)

2018-12-19

121918
Power Clean ((1-1-1-1-1-1-1))

2018-12-18

121818
Metcon (AMRAP - Reps)
5 Rounds
2 min AMRAP
100 Double Unders
Max Shoulder Press(95/65)
-rest 2 min

2018-12-17

121718
Metcon (AMRAP - Rounds and Reps)
12:30 min AMRAP
5 Burpees
10 Pistols
20 KB Cleans(53/35)

2018-12-15

121518
Drew (Time)
For time with a partner
Run 200m
130 Toes to Bar
Run 200m
130 Alt. Hang DB Snatch(50/35)
Run 200m
130 Hand Release Push Ups
Run 200m
130 Medicine Ball Cleans(20/14)
Run 200m

*with a vest
** Runs are together, rest of work is split up however. Can start at any exercise but must follow order
Capt. Andrew P. Ross, 29, of Lexington, VA was killed on November 27th, 2018, when the vehicle he was riding in was struck by an improvised explosive device in Andar District, Ghanzi Province, Afghanistan. Alongside him, Sgt. 1st Class Eric M. Emond, 39, of Boston, Massachusetts and Air Force Staff Sergeant Dylan J. Elchin, 25, of Hookstown, Pennsylvania were also killed-in-action. Drew and SFC Emond were assigned to 1 Battalion, 3rd Special Forces Group, Fort Bragg, N.C. Drew Ross is survived by his wife and parents.

2018-12-14

121418
Weighted Pull-ups (1-1-1-1-1-1)
Weighted Ring Dips (1-1-1-1-1-1)
Put how weight was added in comments

2018-12-13

121318
Metcon (Distance)
Teams of 3
30 min AMRAP
Max meters Rowing*
**Must be done in 500m intervals

2018-12-12

121218
Metcon (Time)
For time...
21-15-9
Hang Squat Clean(135/95)
Handstand Push Ups

2018-12-11

121118
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Deadlifts(135/95)
20 Lateral Bar Jumps
15 Squats

2018-12-10

121018
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
30 Sit Ups
30 Left Arm DB Push Press(50/35)
30 Sit Ups
30 Right Arm DB Push Press

2018-12-08

12818
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

2018-12-07

120718
Metcon (AMRAP - Rounds and Reps)
8 min Amrap
(3,6,9,12,15...)
Toes to bar
30 Double Unders after each round

2018-12-06

120618
Front Squat (6x4@80-85%)

2018-12-05

12518
Eight Crazy Nights V2 (Time)
For time...
8-7-6-5-4-3-2-1
Clean and Jerks(180/125)
1-2-3-4-5-6-7-8
Bar Muscle Ups

2018-12-04

120418
Metcon (AMRAP - Rounds and Reps)
Bring A Friend Day!
Partner WOD
15 min Amrap
20 Goblet Squats(53/35)
20 Russian KB Swings(53/35)
20 Jumping Lunges

2018-12-03

120318
Metcon (Time)
4 Rounds
Run 200m
15 Power Snatch(95/65)
Start a new round every 4 min

2018-12-01

12118
Metcon (AMRAP - Reps)
Teams of 6
10 min Amrap
Sled Pull
10 min Amrap
Box push
10 min Amrap
Plate Farmers Carry
* 2 can work at a time

2018-11-30

113018
Metcon (Time)
2RFT
30 Chest to Bar pull ups
30 Deadlifts(185/125)
30 Burpees

2018-11-29

112918
Metcon (Time)
For time...
100 Squats
Run 1300m
100 Squats
RX+ wear a vest(20/14)
Gear Up!

2018-11-28

112818
Turkish Get Up (5-5-5-5-5)

2018-11-27

112718
Flight Simulator (Time)
For time...
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
*rope must stop between sets

2018-11-26

112618
Metcon (AMRAP - Reps)
5 Rounds
2 min
Row 20/17 Calories
Max Strict HSPU
-Rest 2 min

2018-11-24

112418
Metcon (Time)
Partner WOD
For time...
50 DB Box Step Overs(24/20)
40 Devil Press
30 DB Box Step Overs(24/20)
20 Devil Press
10 DB Box Step Overs(24/20)

M-50s
F-35s

2018-11-23

112318
Metcon (AMRAP - Reps)
Tabata
Double Unders
Rest 1 min
Front Squat(45/35)
Rest 1 min
Push Press(45/35)

2018-11-22

Thanksgiving!
RJ (Time)
5 Rounds for time of:
800m Run
5 Rope Climbs, 15'
50 Push-ups
In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010
To learn more about RJ click here

2018-11-21

112118
1 mile Assault Bike (Time)
Sprint Day!

2018-11-20

112018
Metcon (Time)
For time...
1000m Row
50 Alternating Single Arm OH Lunge(50/35)
30 Toes to Bar

2018-11-19

111918
Hang Power Clean (3-3-3-3-3-3)

2018-11-17

111718
Metcon (Time)
Partner WOD
5 Rounds For each partner
10 MBC(20/14)
10 Double Pump Wallball
Run 200m

2018-11-16

111618
Metcon (AMRAP - Reps)
5 min Amrap
7 KB Swings(70/53)
7 HSPU
28 Double Unders
-Rest 5 min
Repeat

2018-11-15

111518
Metcon (AMRAP - Reps)
10 Rounds
1 min on/1 min off
Strict Pull Ups
Deficit Push Ups(4"/2")
(1/2/3/4/5...)
Start over each round with 1 Pull Up and 1 Push Ups

2018-11-14

111418
Metcon (Time)
Teams of 5
For time...
5k Ski Erg
15k Assault Bike

2018-11-13

111318
Metcon (Time)
For time...
50 Back Squats(135/95)
25 Hang DB Clean and Jerk
25 Front Squats (135/95)
50 Hang DB Clean and Jerk(50/35)

2018-11-12

111218
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
Yes burpees again

2018-11-10

111018
Metcon (4 Rounds for time)
Partner WOD
2 Rounds Each
5 min
30 No Jump Burpees
Max Calories Rowing
Score 1 is total burpee time
Score 2 is total calories

2018-11-09

110918
Deadlift (3x3@70%,3x3@75%,3x3@80%)
Rest 2 min between sets

2018-11-08

110818
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
7 Knees to Elbow
7 Box Jumps(34/27)

2018-11-07

110718
Metcon (Time)
3RFT
Run 400m
21 pistols
12 Weighted Pull Ups(20/14)

2018-11-06

110618
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
Partner WOD
10/20/30/40/50/60...
Wallballs(20/14)
Sit Ups
Bring A Friend Day!

2018-11-05

110518
Metcon (AMRAP - Reps)
10 Rounds
1 min on/1 min off
50 Double Unders
Max DB Power Clean and push press(50s/35s)

2018-11-03

110318
Metcon (AMRAP - Reps)
Teams of 3
20 min Amrap
Partner 1- 12/9 Calories Rowing
Partner 2- Max reps DB front squats(50s/35s)
Partner 3-rest
* rotate when rowing is complete

2018-11-02

110218
Metcon (Time)
For time...
1-2-3-4-5
Muscle Ups
Deficit Handstand Push Ups(10/8inch)

2018-11-01

11118
2 Front Squat +1 split Jerk (1-1-1-1-1)

2018-10-31

103118
Metcon (Distance)
Partner Halloween WOD!
3 Rounds
8 minutes
30 Toes to Bar
30 DB snatches
Max Meters in remaining time
*different Machine each round
Reminder there is no 6:30pm WOD tonight!
🕸🎃💀🧟‍♀️🧛‍♂️

2018-10-30

103018
Metcon (Time)
3x 800m runs
Rest 2 min between runs
Pacing is the goal

2018-10-29

102918

2018-10-27

102718
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25 min AMRAP
20 Chest to Bar Pull Ups
100 Double Unders
50 Wallballs(20/14)

2018-10-26

102618
Metcon (Time)
For time...
50 Power Cleans(135/95)

2018-10-25

102518
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
8 Strict weighted Ring Dips(20/14)
8 Weighted Sit Ups(50/35)

2018-10-24

102418
Squat Snatch (3-3-3-3-3)

2018-10-23

10/23/18
Metcon (AMRAP - Rounds and Reps)
13 min AMRAP
Run 200m
(10/20/30/40/50...)
Reverse Walking Lunges

2018-10-22

102218
Metcon (Time)
Teams of 3
Row 2000m
100 Push Ups
200 DB Deadlifts(50s/35s)
100 Push Ups
Row 2000m

2018-10-20

102018
Metcon (Time)
Partner WOD
For time...
I go/you go full rounds
Round 1
21 Burpee Box Jump Overs(24/20)
21 Toes to Bar
21 DB snatch(50/35)
Round 2
21 DB snatch
21 Toes to Bar
21 Burpee Box Jump Overs

2018-10-19

101918
Shoulder Press (1-1-1-1-1)
Push Press (5-5-5-5-5)

2018-10-18

101818
Metcon (AMRAP - Reps)
10 x 1 min rounds
Rest 1 min between
10 Front Squats(165/115)*
Max Bar Muscle Ups

*Each round the Front Squats decrease by 1 rep each round

2018-10-17

10/17/18
Metcon (4 Rounds for time)
4 Rounds
Start a new round every 4 min
100 Double Unders
Then....
Round 1- Row 500/400m
Round 2- Ski 500/400m
Round 3- Bike 1000/800m
Round 4- Run 200m

2018-10-16

101618
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
(2,4,6,8,10,12...)
Hang Power Clean(155/105)
Handstand Push Ups

2018-10-15

101518
Metcon (Time)
For time...
50-40-30-20-10
KB Swings(53/35)
Sit Ups

2018-10-13

101318
Metcon (Time)
Partner WOD
For time...
1/2/3/4/5/6/7/8/9/10
DB Box Step Overs(24/20)
50s/35s
30 DU
Partner 1 completes 1 Box Step Over then 30 Double Unders then Partner 2 completes 1 Step over then 30 DU and so on

2018-10-12

101218
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
Run 400m w/ Med Ball
25 Ring Push Ups
25 Med Ball Cleans(20/14)

2018-10-11

101118
Metcon (Time)
For time...
10 Rope Climbs
25 Single Arm Split Jerks*
50 Pull Ups
25 Single Arm Split Jerks*
10 Rope Climbs
*Use a DB as heavy as you can to do sets of 5

2018-10-10

101018
Pain Cave (AMRAP - Reps)
3 min
Max Calories, Rowing
Directly into
3 min
Max Bar Facing Burpees

2018-10-09

100918
Back Squat (5x3@60% -tempo(3131))

2018-10-08

100818
Metcon (4 Rounds for time)
4 Rounds
20 Toes to Bar
20 KB Snatch(70/53)
*Start a new round every 4 min

2018-10-06

100618
Metcon (Calories)
Partner WOD
Viking Games event 1
From 0-2
Each athlete sprints 1 min on the Assault bike
From 2-8
Athletes will find their 1RM Clean(power or squat)
Metcon (Weight)
Total load for both cleans

2018-10-05

100518
5k Run (Time)
Max Effort 5k Run
If you have ran one In under 24 min wear a vest if you have one

2018-10-04

100418
Metcon (Time)
For time...
Row 1000m
21 -1.5x Bodyweight Deadlifts*
*must be done in unbroken TnG sets of 6/5/4/3/2/1

2018-10-03

100318
Metcon (AMRAP - Reps)
10 Rounds
Every 2 min
7 Strict Pull Ups
14 Push Ups
21 Squats

2018-10-02

100218
Metcon (AMRAP - Rounds and Reps)
Partner WOD
15 min AMRAP
120 Double Under
40 Alternating Lunge(50/35)
Bring a Friend Day!

2018-10-01

10/1/18
Metcon (Time)
For time...
60 Burpees
40 Front Squats(135/95)
20 HSPU

2018-09-29

092918
Metcon (AMRAP - Reps)
Partner WOD
17 min AMRAP
One partner runs 400m while the other amraps Turkish Get ups with heaviest KB keeping good form

2018-09-28

092818
Metcon (Time)
For time...
30 Cal Ski Erg
30 Pull Ups
30 DB Hang Clean and jerks(50s/35s)
If athlete has completed 30 pull ups in a row before, perform C2B for RX+

2018-09-27

092718
Metcon (AMRAP - Rounds and Reps)
Teams of 3
25 min AMRAP
Partner 1-Row 400m
Partner2-15 Wallballs(20/14)
Partner 3-Rest

2018-09-26

092618
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
6 Power Cleans
6 Push Press

M-135
F-95

2018-09-25

092518
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
10 Strict Knees to Elbows
3 Wallwalks
Courtesy of CrossFit.com

2018-09-24

092418
Overhead Squat (5-5-5-5-5)

2018-09-22

092218
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
15 Push Ups
9 Hand Release Push Ups
6 Deficit Push Ups(45s/25s)
50 DU
I go you go full rounds

2018-09-21

092118
Metcon (Time)
5 RFT
10 Thrusters(95/65)
Run 200m

2018-09-20

092018
Metcon (Time)
For time...
20 Deadlifts(225/155)
40 Box Step Ups(24/20)
100 Sit Ups
40 Box Step Ups(24/20)
20 Deadlifts(225/155)

2018-09-19

091918
Metcon (8 Rounds for time)
8 Rounds
Row 20/17 Calories
Every 4 min

2018-09-18

091818
Metcon (AMRAP - Reps)
OTM for 10 min
Odd-24 Squats
Even- 12 KB Swings(53/35)+4 Muscle Ups

2018-09-17

091718
Metcon (Time)
3 Rounds
Start a new round every 5 minutes
21 DB Snatch(50/35)
21 DB facing Burpee

2018-09-15

Life isn’t fair
Metcon (AMRAP - Rounds and Reps)
Partner WOD
30 min AMRAP
15/12 Calories
10 Alternating DB Lunges at side(50s/35s)
I go you go full rounds

2018-09-14

091418
Metcon (Time)
For time...
20 Clean and Jerks(225/155)
Courtesy of www.crossfit.com

2018-09-13

091318
Metcon (Time)
For time...
50 Toes to Bar
Then
Double Unders
(150/125/100)
Back Squats(45/35)
(30/25/20)

2018-09-12

091218
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
10 Deadlifts(185/125)
5 Deficit HSPU(6"/4")

2018-09-11

091118
Metcon (Time)
For time...
Run 1300m
10 Rope Climbs
Run 1300m
5 Rope Climbs
Wear protection for your shins!!

2018-09-10

091018
Front Squat (1-1-1-1-1-1-1)

2018-09-08

090818
Metcon (Time)
Teams of 3
For time...
200 Toes to Bar
At 50 - All complete 50 Sit Ups
At 100 -All complete 50 Squats
At 150- All complete 25 Squats +25 Sit Ups

2018-09-07

090718
Metcon (AMRAP - Rounds and Reps)
13 min AMRAP
26 Hang Split Cleans(95/65)*
13 Shoulder Press(95/65)
Must alternate foot that comes out in front

2018-09-06

090618
Metcon (AMRAP - Reps)
From 0:00 to 3:00
40/34 Calorie Row
AMRAP Wallball(20-14) with remaining time

From 3:00 to 6:00
30/26 Calorie Ski
AMRAP KB swings with remaining time (70/53)

From 6:00 to 9:00
20/17 Calorie AAB
AMRAP Wallball(20/14) with remaining time

2018-09-05

090518
Metcon (5 Rounds for reps)
5 Rounds
:30 sec of work
:30 sec of rest
L- Pull Up
Single Arm DB Push Jerk*
Strict Pull Up
Strict Handstand Push Up
* Use the heaviest DB you can use safely

2018-09-04

090418
Metcon (AMRAP - Rounds and Reps)
Bring A Friend Day
16 min AMRAP
16 Medicine Ball Sit Up(20/14)
8 Lateral Burpees over the ball
* partner runs 200m while other is amraping

2018-09-01

090118
Metcon (Time)
Partner WOD
For time...
3 Rounds
50 Thrusters
200 Double Unders

2018-08-31

083118
Deadlift (3-3-3-3-3-3-3)

2018-08-30

083018
Metcon (Time)
10 RFT
10 DB snatch(50/35)
25ft Handstand Walk
-rest 1 min between rounds

2018-08-29

082919
Metcon (Time)
For time...
Run 200m
3 Squat Cleans(205/135)
Run 200m
3 Squat Cleans(225/155)
Run 200m
3 Squat Cleans(245/165)

2018-08-28

082818
Metcon (AMRAP - Reps)
Tabata
Row for Calories
Ring Dips
Burpee Deadlifts(50s/35s)
Rest 1 min between movements

2018-08-27

082718
Metcon (AMRAP - Reps)
4 Rounds
3 min AMRAP
(2,4,6,8,10...)
Chest to Bar Pull Ups
Weighted Pistols(35/26)
-rest 3 min between rounds

2018-08-25

082518
Metcon (Time)
Teams of 6
200 Calories
Run 400 together
200 Calories

2018-08-24

082418
Metcon (Time)
5-4-3-2-1
Strict HSPU
Power Clean(195/130)
Rest 3 min
1-2-3-4-5
Strict HSPU
Power Clean(195/130)
RX+ is 10-8-6-4-2 of Strict HSPU, and 2-4-6-8-10.
Power Cleans remain the same

2018-08-23

082318
Metcon (Time)
3 RFT
Run 800m
15 Knees to Elbows
30 Sit Ups

2018-08-22

082218
Back Squat (4x8 @ 68-70%)

2018-08-21

082118
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
40 Double Unders
10 DB Push Press(50s/35s)

2018-08-20

082018
Metcon (AMRAP - Reps)
OTM for 18 min
1st- 15/12 Calorie Row
2nd- 12 Power snatch(75/55)
3rd-24 Squats

2018-08-18

081818
Metcon (Time)
Partner WOD
For time...
60-90-120
Double Unders
12-9-6
Ring Muscle Ups
I go you go full rounds

2018-08-17

081718
Metcon (Time)
3 Rounds for Time
Run 400m
6 Deadlifts(315/205)
2 Legless Rope Climbs

2018-08-16

081618
Metcon (Time)
For time...
75 Wallballs(20/14)
60/50 Calories Rowing
45 Hand Release Burpees

2018-08-15

081518
Power Snatch (5)
Power Snatch (4)
Power Snatch (3)
Power Snatch (2)
Power Snatch (1)

2018-08-14

081418
Metcon (10 Rounds for time)
Every 2 minutes for 10 Rounds
10 T2B
3 Hang squat cleans(205/135)

2018-08-13

081318
Metcon (Time)
For time...
1000m Ski Erg
50 Front Rack Lunges(45/35)
30 Handstand Push Ups

2018-08-11

081118
Metcon (AMRAP - Rounds)
Partner WOD
20 min Amrap
100m farmer carry
Partner 1 walks with load
Partner 2 walks near
Switch every 100m
* 10 rep deadlift penalty if you drop

2018-08-10

081018
Metcon (5 Rounds for time)
5 Rounds
Start a new round every 4 min
15/12 Calories Row
12 Chest to Bar Pull Ups
6 Push Jerks(155/105)

2018-08-09

080918
Front Squat (3-3-3-3-3-3)
Score will be the average of all six sets

2018-08-08

080818
Metcon (AMRAP - Reps)
3 min AMRAP
Rest 1 min
6 min AMRAP
Rest 1 min
9 min AMRAP

40 DB Snatch(50/35)
40 Box Jump Overs(24/20)
-no touch
40 Single Arm DB Push Press(50/35)

2018-08-07

080718
Metcon (AMRAP - Reps)
Bring A Friend Day!
Partner WOD
6 Rounds
1 min of Single Arm KB Squats(53/35)
1 min of Sit Ups
1 min rest

2018-08-06

080618
Metcon (AMRAP - Rounds and Reps)
Teams of 4 or 5
30 min AMRAP
Ski 500m*
Run 200m together
* each round add 500m to ski

2018-08-04

080418
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
10 Toes to Bar
15 KB Swings(53/35)
* I go you go Full rounds

2018-08-03

080318
Metcon (Time)
For time...
5-7-9
Hang Power Snatch(135/95)
15-21-27
No Jump Burpees

2018-08-02

080218
Metcon (Time)
3 Rounds for time
Run 400m
3x30 unbroken Double Unders

2018-08-01

080118
Metcon (AMRAP - Reps)
7 min ‘Mary’
Rest 7 min
7 min ‘Mary’
1 round of Mary is
5 HSPU
10 pistols
15 Pull Ups

2018-07-31

073118
Power Clean (3-3-3-3-3)
Squat Clean (1-1-1-1-1)

2018-07-30

073018
Metcon (2 Rounds for time)
At 0:00
500m Row max effort
At 5:00
5 min Amrap
Deficit push ups(45/35)

2018-07-28

072818
Metcon (Time)
Teams of 3

100 Cals AAB
300 Double Unders
200 Barbell Lunges (45/35)
300 Double unders
300 Squats

2018-07-27

072718
Metcon (AMRAP - Rounds and Reps)
Partner WOD

20 min AMRAP
Single Arm Front Rack Carry 50ft each arm
Single Arm Farmers Carry 50ft each arm
*partner runs 400m
M-70# KB
F-53# KB

2018-07-26

072618
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
21 DB Snatch(50/35)
7 DB Hang Squat Clean(50s/35s)

2018-07-25

072518
Metcon (AMRAP - Reps)
OTM for 10 minutes
3 Strict Wtd Pull Ups
10 Push Press(135/95)

2018-07-24

072418
Metcon (Time)
For Time...
80 Wallballs Shots(20/14)
60 Toes to Bar
40 Handstand Push Ups
*1 min of work followed by 1 min of rest until complete

2018-07-23

072318
Metcon (3 Rounds for time)
Row 1000m
2x 500m
4x250m
Work to rest 1:2
Score for Round 1-1000m
Score for Round 2-slowest 500m
Score for Round 3 is slowest 250m

2018-07-21

072118
Metcon (Time)
Partner WOD
5 Rounds Each Partner
15 Thrusters(95/65)
8 Burpee Box Jump Overs(24/20)

2018-07-20

072018
Metcon (AMRAP - Reps)
2 min of work
1 min of rest
Single unders*
Ski Erg
Assault Bike
Double Unders
Hollow Rocks
*Two foot hop Single Unders

2018-07-19

071918
Metcon (Time)
For time....
50/40 Calorie Row
25 Front Squats(205/135)
Row must be completed in under 2:00 for RX....🌶

2018-07-18

071818
Shoulder Press (2-2-2-2-2-2-2)

2018-07-17

071718
Metcon (Time)
For time...
Run 1 mile
15 Muscle Ups
30 Deadlifts(275/185)

2018-07-16

071618
Metcon (AMRAP - Rounds and Reps)
13 min AMRAP
55 DB OH Squats(50/35)
55 Hand Release Push ups
55 DB Power Cleans(50/35)

2018-07-14

071418
Metcon (Time)
Teams of 3
7500m Row
Every 2 min 20 burpees
*including 0:00

2018-07-13

071318
Metcon (Time)
For time...
200 Double Unders
100 Squats
50 Chest to Bar Pull ups
100 Squats
200 Double Unders

2018-07-12

071218
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

2018-07-11

071118
Metcon (Time)
5 RFT
Run 200m
12 Handstand Push Ups
6 Hang Power Cleans(185/125)

2018-07-10

071018
Metcon (4 Rounds for reps)
4 Rounds
3 min AMRAP
10 Toes to Bar
10 Alternating Pistols
Rest 3 min between

2018-07-09

070918
Squat Clean (5x3@ 85%)

2018-07-07

070718
Metcon (AMRAP - Rounds and Reps)
Teams of 3
30 min AMRAP
Run 400m with Medball
(All run)
200 Push Ups
Run 400m with Medball
(All run)
100 Pull Ups
For pull ups and push ups 1 works 2 rest

2018-07-06

070618
Metcon (AMRAP - Reps)
OTM for 20 min
Odd-12 Burpees
Even- *9 Deadlifts+6 Hang Power Cleans+3 Push Press

Men-115#
Women-80#
* must be unbroken for RX

2018-07-05

070518
Metcon (Time)
For time...
50-40-30-20-10
Sit Ups
25-20-15-10-5
Front Squats(95/65)

2018-07-04

WITTMAN
Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

2018-07-03

070318
Metcon (AMRAP - Reps)
Bring A Friend Day!
16 min AMRAP
Partner 1-20 Single Arm DB Push Press(50/35)
Partner 2- Row for Calories
Partner 3-Rest

Everyone rotates when partner 1 finishes the Push Press

2018-07-02

070218
Metcon (AMRAP - Reps)
5 min Amrap
50 DU
15 Wallball Shots(20/14)
Rest 5 min
Repeat

2018-06-30

063018
Metcon (Time)
Partner WOD
3 Rounds each
25 Back Squats(135/95)
100 Double Unders

2018-06-29

062918
Sumo Deadlift (3-3-3-3-3-3-3)

2018-06-28

062818
Metcon (AMRAP - Reps)
5 Rounds
1 min of work
2 min of rest
10/8 Calorie Row sprint
Max Box Jump Overs(24/20)
Find a number of calories you can go hard on and be jumping by 30 seconds

2018-06-27

062718
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

2018-06-26

062618
Metcon (AMRAP - Reps)
OTM for 20 min
1-20 Sit Ups
2-10 Toes to Bar
3-Max Single Arm DB OH Alternating Lunge(50/35)
4-Rest

2018-06-25

062518
Metcon (Time)
For time...
7-5-3
Power Clean(205/135)
21-15-9
Lateral Bar Over Burpees

2018-06-23

062318
Metcon (Time)
Partner WOD
For time...
200 HSPU
* partner must have barbell in front rack while partner is working(185/125)

2018-06-22

062218
2k Row (Time)
Max Effort 2k Row

2018-06-21

062118
Metcon (4 Rounds for time)
Each for time...
At 0:00
50 Chest to Bar Pull ups
At 5:00
50 Thrusters(95/65)
At 10:00
50 Toes to Bar
At 15:00
50 Hang Power Cleans(95/65)

2018-06-20

062018
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 DB Hang Power Snatch(50/35)
10 Clapping Push Ups
30 Double Unders

2018-06-19

061918
Front Squat (4x10@65%)

2018-06-18

061818
Metcon (Time)
2 Rounds for time...
Run 800m
25 Deadlifts(225/155)
-rest 5 min between rounds

2018-06-16

061618
Metcon (Time)
Partner WOD
For Time
2000m Ski Erg(done in 250m intervals
Then
2 Rounds
50 Ring Dips
50 Shoulder to Overhead(115/75)

2018-06-15

061518
Metcon (AMRAP - Rounds and Reps)
In teams of 5
25 min AMRAP
10/8 Calorie Bike Sprint
10 Pull ups
*follow the leader style

2018-06-14

061418
Metcon (AMRAP - Reps)
OTM for 10 min
Odd-10 Goblet Squats + 10 KB Swings(70/53)
Even- 12 Burpees

2018-06-13

061318
Power Clean + Push Jerk (1 OTM for 20 minutes )
Pick a challenging weight for all 20
Minutes

2018-06-12

061218
Metcon (5 Rounds for time)
5 Rounds
Start a new round every 5 minutes
*Row 250m/200m
Run 200m
* Rows must be done under :45 sec

2018-06-11

061118
Metcon (Time)
For time..
300 Double Unders
100 Toes to Bar
* 1 min of work followed by 1 min of rest until completed

2018-06-09

060918
Metcon (Time)
Partner Karen
For
Time...
150 Wallballs (20/14)
Reps may be broken up however
Metcon (Weight)
On a 15 min clock starting with partner Karen Find your 1RM Hang Power Clean with the remaining time

2018-06-08

060818
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
40 Sit Ups
20 Push UPS
20 Box Jumps(24/20)

2018-06-07

060718
Metcon (Weight)
7 Sets of
50 ft DB walking lunge
-rest as needed between sets
- go as heavy as technique allows you

2018-06-06

060618
Metcon (Time)
For time...
60/50 Calories Rowing
40 Squat Cleans(115/73)
20 Ring Muscle Ups

2018-06-05

060518
Metcon (AMRAP - Rounds and Reps)
Bring A Friend Day!
Partner WOD
15 min AMRAP
Run 200m together
(20,40,60,80,100,120...)
Single Arm Push Press(50/35)

2018-06-04

060418
Metcon (4 Rounds for reps)
4 Rounds
2 AMRAP
12 Single Legged Burpees
12 Hang Power Snatch(95/65)
Rest 2 min between

2018-06-02

060218
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 minute AMRAP
50 Toes to Bar
2 min Handstand Hold
50 Knees to Elbows(not arms)
2 min Handstand Hold
not a barbell in sight......

2018-06-01

060118
Metcon (Time)
For time...
30 Thrusters (135/95)
*every time you put the bar down you owe 30/25 cals on a machine- must rotate through machines
Happy Birthday Coach Ben!.....
(He programmed this)

2018-05-31

053118
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
75 Double Unders
2 Power Snatch
4 Power Clean

M-155
F-105
This workout is all about intensity with the short time domain. Pick the correct load and DU # and get after it!

2018-05-30

053018
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Deadlifts(275/185)
20 Sit Ups

2018-05-29

052918
Metcon (Calories)
5 min Bike for cals
5 min Ski for cals
5 min Row for cals
- rest 5 minutes between
- any order
If you did Murph and are too sore use this as a recovery wod

2018-05-28

052818
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

2018-05-26

052618
Metcon (Time)
With a partner
3 full rounds each partner
21 DB Box Step Overs(50s/35s)
15 Burpees
9 DB Power Cleans(50s/35s)

2018-05-25

052518
Metcon (AMRAP - Reps)
5 Rounds
2 minutes of work
1 minute of rest
Kettlebell Clean(53/35)*
Max HSPU with remaining time
*KB Cleans start at 10 reps and increase by 4 reps each round
RX+ is (70/53) and Strict HSPU

2018-05-24

082418
Metcon (Time)
Run 800m
Rest 1 min
Run 600m
Rest :45 sec
Run 400m
Rest :30 sec
Run 200m
Rest :30 sec
Run 400m
Rest :45 sec
Run 600m
Rest 1 min
Run 800m
Bring a watch if you have one!

2018-05-23

052318
Push Press (3-3-3-3-3)

2018-05-22

052218
Metcon (AMRAP - Rounds and Reps)
Teams of 3
40 min Amrap
300 Calories Rowing
600 Double Unders

2018-05-21

052119
Metcon (AMRAP - Reps)
7 Rounds
Start a new round every 2 min
7 Toes to Bar
7 Touch and Go Power Cleans(135/95)
21 Squats
Power cleans must be touch and go for RX

2018-05-19

051918
Metcon (AMRAP - Reps)
Teams of 5
8 Rounds
:30 seconds of max effort bike cals(arms only)
10 DB Push Press(50s/35s)
50ft walking lunge
This will be a follow the leader workout. You may move on to the next item when the person in front of you is done

2018-05-18

051818
Metcon (Time)
For time...
50/40 Calories Rowing
50 Burpees
50 Box Jumps(24/20)
50 KB Swings(53/35)
Bring a vest if you have one for RX+(20/14)

2018-05-17

051718
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
(2,4,6,8,10...)
Bar Muscle Ups
Deadlifts(225/155)

2018-05-16

051618
Front Squat (5)
Front Squat (3)
Front Squat (1)
Front Squat (3)
Front Squat (5)

2018-05-15

05/15/18
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2018-05-14

051418
Metcon (Time)
3 Rounds for time
Run 400m
12 Thrusters(95/65)
21 Wallballs(20/14)

2018-05-12

051218
Metcon (Time)
With a partner
5 Rounds each
60 Double Unders
40 Squats
10 HSPU
RX+ is 80/40/20

2018-05-11

051118
Metcon (Time)
For time...
21-15-9
Overhead Squats(115/80)
Toes to Bar

2018-05-10

051018
Squat Clean + Split Jerk (Find 1 RM)

2018-05-09

050918
Metcon (Time)
For time...
Run 800m
50 Hang Power Snatch(75/55)
Run 400m
25 Hang Power Snatch(75/55)

2018-05-08

050818
Metcon (AMRAP - Reps)
2 Rounds
1:40 work :20 rest
Rowing for calories
Burpee Box jump overs(24/20)
Single arm Overhead KB lunge(70/53)

2018-05-07

050718
Metcon (AMRAP - Rounds and Reps)
15 min Amrap
5 Strict Pull Ups
10 DB Snatch (50/35)
15 Medicine Ball Cleans (20/14)

2018-05-05

050518
Metcon (Distance)
20 min AMRAP
Teams of 4
2 athletes run 400m
While the other 2 athletes Alternate 50ft box push until other pair returns. Score will be total distance for all 20 min

2018-05-04

050418
Deadlift (Complete as many reps as possible at 80% )
10@30%
10@40%
10@50%
5@60%
5@70%
5+@80%
5@70%
5@60%

2018-05-03

050318
Metcon (AMRAP - Reps)
4 Rounds
1 min Max Ski Erg
1 min Max Burpee Broad Jump distance
-rest 3 min

2018-05-02

050218
Metcon (AMRAP - Reps)
3 min Max Calories AAB(legs only)
3 min AMRAP ‘Cindy’
3 min rest
3 min AMRAP ‘Cindy’
3 min Max Calories AAB(legs only)
Calories on bikes are worth 2 reps...
20 cals=40 reps

2018-05-01

050118
Metcon (AMRAP - Rounds and Reps)
Bring A Friend Day!
With a partner
15 min AMRAP
15 Russian KB Swings(53/35)
30 Alternating Lunges
*one partner runs 200m while the other works, switch places and pick up where partner left off

2018-04-30

043018
Metcon (AMRAP - Reps)
OTM for 20 min
Odd- 50 Double Unders
Even-10 Toes to Bar

2018-04-28

042818
Metcon (Time)
With a Partner
For time...
200 Calories Rowing
200 Wallballs

2018-04-27

042718
30 Muscle-Ups (Time)
30 muscle-ups for time

2018-04-26

042618
Overhead Squat (10)
Overhead Squat (8)
Overhead Squat (6)
Overhead Squat (4)
Overhead Squat (2)

2018-04-25

042518
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
(2,4,6,8,10,12...)
Front Squats(115/75)
10 Step Ups(30/24)after each round

2018-04-24

042418
Metcon (3 Rounds for reps)
3 Rounds
4 min AMRAP
8 Toes to Bar
12 DB Push Press(50s/35s)
36 Double Unders
-Rest 4 min between Rounds

2018-04-23

042318
Metcon (Time)
For time...
21-18-15-12
Power Snatch(95/65)
Run 200m

2018-04-21

042118
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min Amrap
20 Deadlifts(225/155)
40 Wallballs(20/14)
60 Sit Ups
One person works while one holds a Single DB overhead(50/35)... you may switch hands but if the DB goes below the shoulders the reps dont count

2018-04-20

042018
Metcon (AMRAP - Reps)
Gymnastics Heavy Day!
10x2 Legless Rope Climbs
- rest as needed between sets

2018-04-19

041918
Metcon (AMRAP - Rounds and Reps)
Teams of 5
30 min AMRAP
10/8 Calories AAB
50 Double Unders
Once partner 1 finishes Calories partner 2 can start theirs. Only 2 people working at a time.

2018-04-18

041819
Metcon (AMRAP - Reps)
With a 10 minute running clock....
Run 1 mile
AMRAP
Squat Cleans(225/155) with remaining time

2018-04-17

041718
Metcon (Time)
For time...
40 Chest to Bar Pull ups
40 DB hang clean and jerks(50/35)
40 Burpees over the DB
40 DB hang clean and jerks
40 Chest to Bar Pull ups

2018-04-16

041618
Metcon (AMRAP - Reps)
5 Rounds
:40 sec of work
:20 sec of rest
DB Front Squats (50/35)
Row for calories
Def. HSPU(6/4in)

2018-04-14

041418
Metcon (Time)
For time....
With a partner
100 T2B
200 DU
100 DB snatch(50/35)
200 DU
100 DB Snatch(50/35)
200 DU
100 T2B

2018-04-13

041318
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
(2,4,6,8,10....)
Power Clean (185/125)
30 Squats after each round

2018-04-12

Logan
Logan (AMRAP - Reps)
6 Rounds
4 min of work 2 min of rest
Each round begins with a 400m run*
With the time remaining complete an AMRAP of:
7 Clapping Push-ups
7 Hand Release Push-ups
21 Thrusters (45/35)

*If you cannot complete the run in 2:30, scale to 200m

2018-04-11

041118
Metcon (AMRAP - Reps)
2 min max Calorie Row
1 min rest
2 min max Pull Ups
1 min rest
2 min max Box Jumps(24/20)

2018-04-10

041018
Squat Snatch (1 OTM for 20 min)

2018-04-09

040918
Metcon (AMRAP - Reps)
3 Rounds
36 Wallballs(20/14)
18 Bar Facing Burpees
9 Bar Muscle Ups
* start a new round every 6 minutes

2018-04-07

040718
Metcon (AMRAP - Reps)
Partner WOD
12 min AMRAP
Ski 50/40 Calories
30 Hang Power Clean(135/95)
30 Hang Power Clean(165/110)
30 Hang Power Clean(185/125)
Amrap HPC (205/145)

2018-04-06

040618
Metcon (Time)
For time....
20-18-16-14-12-10-8-6-4-2
Deadlifts(135/95)
Single Arm DB push press(50/35)

2018-04-05

040518
Metcon (Time)
8x400m
1 min rest between
Bring a watch if you have one! These will start and finish outside.

2018-04-04

040418
Metcon (AMRAP - Reps)
9 min AMRAP
30 Double Unders
Calories Rowing*

*M:(4/8/12/16/20...)
*F:(3/6/9/12/15...)

2018-04-03

040318
Metcon (AMRAP - Reps)
Bring A Friend Day!
Partner WOD
15 min AMRAP
(5,10,15,20,25,30....)
Wallballs(20/14)
6 DB Step Ups(24/20)-50/35
For each partner between sets

2018-04-02

040218
Back Squat (5x5)

2018-03-31

033118
Metcon (Distance)
Teams of 3
30 min AMRAP
P 1-Run 200m
P 2-Row for meters
P 3-Rest
* the runner is the pacer. Switch positions when runner returns

2018-03-30

033018
Metcon (Time)
For time...
60 Sit Ups
40 Toes to Bar
60 Sit Ups

2018-03-29

032918
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
5 Strict HSPU
10 Alternating Pistols
15 KB swings(53/35)

2018-03-28

032818
Metcon (AMRAP - Reps)
10 Rounds
:30 sec of work
:30 sec of rest
Double Unders
Ring Rows

2018-03-27

032718
Squat Clean and Jerk (3-3-3-3-3)

2018-03-26

032618
Metcon (AMRAP - Rounds and Reps)
16 min AMRAP
20 Lateral Burpees over the DB
24 DB Snatch(50/35)
28 Squats

2018-03-24

032418
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
200 Double Unders
200 Push Ups
100 Box Jumps(24/20)
One works one rest. You may break up however you would like.

2018-03-23

032318
Crossfit Games Open 18.5 Masters (55+) (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/35 lb
3 jumping chin-over-bar pull-ups
6 thrusters 45/35 lb
6 jumping chin-over-bar pull-ups
9 thrusters 45/35 lb
9 jumping chin-over-bar pull-ups
12 thrusters 45/35 lb
12 jumping chin-over-bar pull-ups
15 thrusters 45/35 lb
15 jumping chin-over-bar pull-ups
18 thrusters 45/35 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Teens (Ages 14-15) (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 perform chin-over-bar pull-ups
6 thrusters 65/45 lb
6 perform chin-over-bar pull-ups
9 thrusters 65/45 lb
9 perform chin-over-bar pull-ups
12 thrusters 65/45 lb
12 perform chin-over-bar pull-ups
15 thrusters 65/45 lb
15 perform chin-over-bar pull-ups
18 thrusters 65/45 lb
18 perform chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/35lb
3 perform jumping chin-over-bar pull-ups
6 thrusters 45/35lb
6 perform jumping chin-over-bar pull-ups
9 thrusters 45/35lb
9 perform jumping chin-over-bar pull-ups
12 thrusters 45/35lb
12 perform jumping chin-over-bar pull-ups
15 thrusters 45/35lb
15 perform jumping chin-over-bar pull-ups
18 thrusters 45/35lb
18 perform jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

2018-03-22

032218
Metcon (AMRAP - Reps)
20 min OTM
1st- 15/12 Calories Rowing
2nd- 10 Thrusters(95/65)
3rd- 10 Pull Ups
4th- Rest
Open athletes
1st- 10/8 Calories
2nd- 5 Thrusters(95/65)
3rd-5 Pull Ups
4th- Rest

2018-03-21

032118
Metcon (AMRAP - Reps)
15 min AMRAP
(10,11,12,13,14....)
Box Jumps(24/20)
DB Snatch(50/35)
Sit Ups
Russian KB Swings(53/35)

2018-03-20

032018
Metcon (AMRAP - Reps)
8 min AMRAP
30 Hang Squat Clean and Jerk(135/95)
Max Double Unders in remaining time

2018-03-19

031918
Metcon (AMRAP - Reps)
5 Rounds
2 min AMRAP
12/10 Calories AAB
AMRAP Burpees
Rest 3 min between rounds
Calories should be a sprint and must complete calories by :30 to be RX

2018-03-17

031718
Metcon (Weight)
Team WOD!
15 min
Max Calories Ski Erg
15 min
Find 1 Rep max Power Snatch

2018-03-16

031618
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes
Crossfit Games Open 18.4 Teens (Ages 14-15) (Time)
21 deadlifts 135/95 lb
21 handstand push-ups
15 deadlifts 135/95 lb
15 handstand push-ups
9 deadlifts 135/95 lb
9 handstand push-ups
21 deadlifts 185/135 lb
50-ft. handstand walk
15 deadlifts 185/135 lb
50-ft. handstand walk
9 deadlifts 185/135 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 18.4 Teens Scaled (Ages 14-15) (Time)
21 deadlifts 75/55 lb
21 hand-release push-ups
15 deadlifts 75/55 lb
15 hand-release push-ups
9 deadlifts 75/55 lb
9 hand-release push-ups
21 deadlifts 95/75 lb
50-ft. bear crawl
15 deadlifts 95/75 lb
50-ft. bear crawl
9 deadlifts 95/75 lb
50-ft. bear crawl

Time cap: 9 minutes

2018-03-15

031518
Metcon (No Measure)
Handstand Skill Day!

2018-03-14

31418
Hang Power Clean (10 minutes to find 3RM)
-rest 5 minutes
3 OTM for 5 minutes
@80% of 3RM for the day

2018-03-13

031318
Metcon (AMRAP - Reps)
4 Rounds
2 min AMRAP
Thrusters(95/65)
Chest to Bar Pull Ups
(3,6,9,12,15...)
-rest 2 min between rounds

2018-03-12

031218
Metcon (Time)
For time...
60/50 Calorie Row
50 Wallballs(20/14)
40 Hand Release Push Ups
30 Front Rack Lunges(50s/35s)

2018-03-10

031018
Metcon (AMRAP - Rounds and Reps)
Teams of 2
25 min AMRAP
100 T2B
100 DB Snatch(50/35)
100 Sit Ups
100 KB swings(53/35)

2018-03-09

18.3
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Teens (Ages 14-15) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled Masters (55+) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 jumping chest-to-bar pull-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled Teens (Ages 14-15) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

2018-03-08

030818
Metcon (AMRAP - Reps)
OTM for 16 min
Odd-50 Double Unders
Even-12/10 Calories Rowing/Biking
Open Athletes
DU-35
Calories-10/8

2018-03-07

030718
Power Snatch+ Overhead Squat ((1+5))

2018-03-06

030618
Metcon (AMRAP - Reps)
Bring A Friend Day!
Teams of 3
20 min amrap
Partner 1- Rows 15/12 Calories
Partner 2- Max Box Jumps(30/24)
Partner 3-Rest
*Partner 1 is the pace setter. When partner 1 completes the row everyone rotates

2018-03-05

030518
Metcon (AMRAP - Reps)
5 Rounds
6 Deadlifts@75%
Max reps Strict Handstand Push Ups
:45 sec of
Hollow hold
-rest 2 min between rounds

2018-03-03

030318
Metcon (AMRAP - Reps)
Teams of 3
30 min AMRAP
Run 1300m together
Then-
Partner 1- :30 sec Handstand hold
Partner 2- Max KB Turkish get ups(53/35)
Partner 3-rest
* rotate with remaining time

2018-03-02

18.2
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Teens (14-15) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Scaled Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 20/10 lb
Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Scaled Teens (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 20/10 lb
Bar-facing burpees (stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

2018-03-01

030118
Metcon (Calories)
5 min of Rowing
5 min of rest
5 min of Ski
5 min of rest
5 min of Assault Bike
Open athletes- Focus on your breathing and do
Not go above a conversational pace

2018-02-28

022818
Metcon (Time)
3 Rounds for time
25 KB Swings(53/35)
25 Sit Ups
Run 200m
Rest 1 min

2018-02-27

022718
Metcon (AMRAP - Reps)
0-5 min
250 Double Unders
Max Chest to Bar Pull Ups
5-10 min Rest
10-20 min
25 Chest to Bar Pull Ups
Use remaining time to find max Power Clean

2018-02-26

022618
Metcon (AMRAP - Rounds and Reps)
16 min AMRAP
Partner WOD
16 Wallballs(20/14)
8 Burpees
I go, you go full rounds

2018-02-24

022418
Metcon (Time)
In teams of 3
2.1 miles on the Assault Bike
150 KB Thrusters (35/26)
90 HSPU

2018-02-23

18.1
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
Crossfit Games Open 18.1 Teens Scaled (Ages 14-15) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row

2018-02-22

022218
Metcon (No Measure)
A.) fun warm up

B.) Bar Muscle Up Progressions

2018-02-21

022118
Abrupt (Time)
For time...
Ski 500m
Row 500m
Run 400m

2018-02-20

022018
Metcon (5 Rounds for reps)
5 Rounds
2 min AMRAP
10 Burpees
15 Toes to Bar
Max Single Arm OH Alternating Lunge (50/35) with remaining time
-2 min rest between rounds

2018-02-19

021918
Front Squat (1-1-1-1-1-1-1)

2018-02-17

021718
Metcon (Time)
Partner WOD
5RFT
100 Double Unders
30 Chest to Bar Pull Ups

2018-02-16

021618
Metcon (Time)
Teams of 3 Relay style
For time
Each rows 500m
Then 1000m
Then 1500m

2018-02-15

021518
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Deadlifts(135/95)
10 Push Ups
10 Lateral Bar Jump Overs

2018-02-14

021418
Metcon (Time)
For time...
1300m Run
65 Toes to Bar
1300m Run

2018-02-13

021318
Metcon (AMRAP - Reps)
Barbell Cardio
OTM for 10 min
6 Power Clean and Push Jerks(115/75)
Rest 5 min
OTM for 5 min
3 Power Clean and Push Jerk(185/125)
Reps should be touch and go so choose a weight you can hold onto

2018-02-12

021218
Metcon (Time)
For time...
50 KB Swings(53/35)
30 KB Facing Burpees
10 Wall walks
30 KB Facing Burpees
50 KB Swings(53/35)

2018-02-10

021018
Metcon (Time)
Teams of 3
120 Calories AAB
90 Strict Ring Dips
600 Air Squats
Calories will be done 40 Calories at a time. Once partner 1 finishes they may start the dips. Once all the Calories and dips are done all will move to the squats which must be done in sets of 50. Each person will go 4 times

2018-02-09

020918
Squat Clean (5x3 @ 75-80%)

2018-02-08

020818
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
30 Double Unders
15 DB Snatch(50/35)

2018-02-07

020718
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
16 Knees to Elbows
16 Push Ups
16/12 Calories Rowing

2018-02-06

020618
Metcon (AMRAP - Reps)
Bring a Friend Day!
15 min AMRAP
Partner WOD
Wallballs(20/14)
(10,20,30,40,50...)
KB SDLHP(53/35)
(20,40,60,80,100...)

2018-02-05

020518
Metcon (Time)
5 RFT
15 Push Press(65/45)
15 Front Squats(65/45)
15 Thrusters (65/45)

2018-02-03

020318
Metcon (Time)
With a partner
For time...
100 Calories Rowing
75 HSPU
50 Calories Rowing
25 HSPU

2018-02-02

020218
Metcon (Time)
50 Toes to Bar
75 Power Snatch(75/55)
1 min of work
I min of rest until completed

2018-02-01

020118
Metcon (AMRAP - Reps)
OTM for 14 min
Odd-10 Deadlifts(225/155)
Even-8 Burpee Box Jump Overs(24/20)

2018-01-31

013118
Squat Clean Thruster (1-1-1-1-1)

2018-01-30

013018
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
100 Sit Ups(15/10)
200 Single Unders
300 Double Unders
Yes, single Unders. Must be a two foot take off and land for the single Unders as well

2018-01-29

012918
Metcon (Distance)
2 Rounds
4 min of Ski Erg
4 min rest
4 min of Rowing
4 min of rest
Goal is to hold a pace 10 seconds above best 1000m pace. Not above not below.

2018-01-27

012718
Metcon (Time)
With a partner
For time....
100-50
Chest to Bar Pull Up
Box Jump (24/20)
Push Up
Squat

2018-01-26

012618
Metcon (AMRAP - Reps)
10 min OTM
Odd-20 Wallball Shots(20/14)
Even-60 Double Unders

2018-01-25

012518
18.0 (Time)
21-15-9
DB Snatch(50/35)
Lateral over the DB Burpees

2018-01-24

012418
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
4 Power Cleans(205/135)
8 Deficit HSPU(3”/2”)
16 Alternating Pistols

2018-01-23

012318
Split Jerk (Heavy triple)
Split Jerk (Heavy double)
Split Jerk (Heavy single)

2018-01-22

012218
Metcon (Time)
For time...
12-10-8-10-12
Strict Chin Ups
200m run w/ Med Ball(20/14) after each round

2018-01-20

012018
Metcon (AMRAP - Reps)
With a partner
5min AMRAP
Calories AAB
5min AMRAP
Toes to Bar
5 min AMRAP
Hang Power Snatch(75/55)
*one works one rests

2018-01-19

011918
Metcon (AMRAP - Reps)
7 min AMRAP
Row 1000m
30 Wallballs(20/14)
AMRAP
Burpees with remaining time

2018-01-18

011818
Overhead Squat (3-3-3-3-3)

2018-01-17

011718
Metcon (AMRAP - Reps)
5 Rounds
:30 of work
:30 of rest
Chest to Bar Pull Ups
Double KB Cleans(53/35)

2018-01-16

011618
Metcon (AMRAP - Reps)
3 Rounds
4 min AMRAP
10 DB Thrusters(50s/35s)
(10.20.30.40...)
Double Unders
* rest 4 min between rounds

2018-01-15

011518
Metcon (AMRAP - Reps)
Teams of 3
6 min at each station
Ski for Calories
Ring Rows
Row or Calories
Push Press(95/65)

2018-01-13

011318
Metcon (Time)
Partner WOD
9 Rounds each
7 Chest to Bar pull ups
3 Squat Cleans(205/135)

2018-01-12

11218
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
6 HSPU
12 Deadlifts(165/115)
24 Squats

2018-01-11

011118
Metcon (Time)
For time With a Partner...
80 DB Burpee Step Ups(24/20)
80 DB Power Cleans
80 Calories Rowing
*partner 1 must complete 40 reps then partner 2 completes 40 reps
Men-50lb
Women-35lb

2018-01-10

011018
Metcon (Time)
For time...
50 KB swings(53/35)
100 Alternating Lunges
50 KB swings(53/35)
* 5 Toes to Bar at the top of every minute starting at 0:00

2018-01-09

010918
Hang squat clean+ Low Hang Squat clean+ Squat clean ((1+1+1))
Hang squat clean+ Low Hang Squat clean+ Squat clean

2018-01-08

010818
Metcon (AMRAP - Reps)
OTM for 20 min
Odd-50 Double Unders
Even-15 Hand Release Push Ups

2018-01-06

010618
Metcon (AMRAP - Rounds and Reps)
Teams of 3
25 min AMRAP
Rowing for Calories
Burpees over the rower
(3.6.9.12.15.18.21...)
Each teammate does 3 and 3 then 6 and 6 and so on.....

2018-01-05

010518
Metcon (AMRAP - Reps)
7 Rounds
Start a new round every 3 min
2 Rope Climbs
5 Power Cleans(115/75)
10 Front Squats (115/75)

2018-01-04

010418
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
3 Ring Muscle Ups
21 Wallballs(20/14)

2018-01-03

010318
Shoulder Press (5x5)
Deadlift (5x5)

2018-01-02

010218
Metcon (AMRAP - Rounds and Reps)
Bring A Friend Day!
Partner WOD
15 min AMRAP
Burpees
Sit Ups
Russian KB Swings(53/35)
(10.20.30.40.50...)

2017-12-30

123017
Metcon (AMRAP - Reps)
Partner wod
10 min AMRAP
15 Squats
5 Power Cleans(155/105)
Then
10 min to find 5RM front squat from floor

2017-12-29

12292017
Better With Age (Time)
For time
28 Single Arm DB Thrusters (50/35)
*
28 Pull Ups
*
28 Alternating Lunges(50/35)
*
28 Pull Ups
*
28 Alternating Lunges(50/35)
*
28 Pull Ups
*
28 Single Arm DB Thrusters(50/35)

*=28 Double Unders

2017-12-28

122817
Metcon (Time)
For time...
50/40 Calories Ski Erg
50 Burpees

2017-12-27

122717
Metcon (AMRAP - Reps)
4 Rounds
2 min of Work
1 min of rest
Each Round starts with 25 Wallballs(20/14) and AMRAP Box Jump Overs(24/20) with remaining time

2017-12-26

122617
Metcon (AMRAP - Reps)
5 Rounds
1 minute of Handstand Push Ups
1 minute of Deadlifts(225/155)
1 minute of Toes To Bar
1 min rest

2017-12-23

122317
Metcon (Calories)
“2 Nights Before Christmas”
Teams of 6
40 Min AMRAP
Ski for Calories(1 person works)
Every 5 min including 0:00 complete 100 Burpees and 200 Double Unders
All may work at once for that

2017-12-22

122217
Metcon (Distance)
8 min AMRAP
4 Rounds
10 Thrusters(95/65)
10 Pull Ups
Max meters Rowing in remaining time

2017-12-21

122117
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
(10.20.30.40.50.60.....)
Single Arm KB Front Squats(53/35)
Sit Ups

2017-12-20

122017
Metcon (Weight)
Work up to a heavy set of the following for each arm
4 DB Push Press
3 DB Push Jerk
2 DB Split Jerk
This is a complex....4 PP then 3 PJ then 2 SJ without putting DB down

2017-12-19

121917
Eight Crazy Nights V2 (Time)
For time...
8-7-6-5-4-3-2-1
Clean and Jerks(180/125)
1-2-3-4-5-6-7-8
Bar Muscle Ups

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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