Archive | WODs

RSS

Workouts of the day.

Week of 10.23.17

0

  Mon 10.23.17 12 Min Amrap 50 Mt kb farmers carry 53/35 200 Mt Sprint Cash out w/50 kb thrusters Tue 10.24.17 4 RFT 10 Strict pull ups 15 Knees2Elbow 20 Hand release Push ups Cash out w 800 mt run for time. Wed 8.23.17 225/155 30 Min E3mom 5 Back squats 225/155 5 Deadlifts […]

Week of 10.16.17

0

  Mon 16th 9-15-21 Bar facing burpees Thrusters 95/65 T2B Tue 17th 4 RFT 400 mt run 10 Deadlifts (@75%1RM) 30 Push ups Wed 18th 30-20-10-5 Wall balls 30/20 GHDs Cal row Fri 20th 8RFT 6 Front Squats 135/95 5 Strict pull ups 4 C&J 135/95 3 Snatch Grip High Pulls from ground 135/95

Week of 10.10.17

0

  Tue 10th 5 RFT: 20 Wall balls 20/14 20 SDHP 75/55 20 Box jumps 20 Push presses 75/55 Row 20 cal Rest 1 minute Wed 11th For Time: 135/95 10, 9,..1 pwr snatches 1, 2..10 OH Squats 200 Mt run on Even PS Rds Cash out with 100 GHDs Fri 13th 20-15-10-15-20 Hand rel push […]

Week of 10.2.17

Off

  Mon 2nd 4RFT 30 Push ups 20 GHDs 10 Pull-ups 400 Meter run Tue 3rd 10 RFT 3 Bar-to-OH 185/115 3 Rope climbs 3 x10 Mt walking lunge w/2 kbs 44/30 Wed 4th 80 Wallballs 20/14 400 Mt run 60 Cal row/bike 300 Mt run 40 Ball-ov-sh 150/100 200 Mt run Fri 6th 5RFT […]

Week of 9.25.17

Off

  Mon 25th 20 AMRAP 3 power cleans 185/115 9 wallballs 30/20 400 mt run 3 min break 150 push ups Tue 26th With a partner, complete as many rounds as possible in 26 minutes of: 3 rope climbs each 6 deadlifts, 315/225 9 synchronized bar-facing strict burpees Wed 27th 3 RFT 33 RKB Swings […]

Week of 9.18.17

Off

  Mon 18th Tabata push ups, 2 min break then: 7 RFT 7 thrusters 135/95 7 deadlifts 135/95 7 burpees over bar Tue 19th 4RFT 10 Strict pull ups 400 mt run 20 ghds Wed 20th For tIme: 50 oh squats 95/65 50 ring push ups 50 wallballs 20/10 50 cal row Fri 22nd For […]

Week of the 9.11.17

Off

Update – REST day this week is Wednesday the 13th of SEP 17. Mon  11th For time: 5 rope climbs 75 thrusters, 75/55 lb. 50 dips 5 rope climbs 50 oh squats, 75/55 lb. 75 ghds 5 rope climbs, Tue 12th 4 RFT 400 mt run 20 box jumps 10 tire flips Thur 14th 11 […]

Week of 9.4.17

Off

  Mon 4th JACLYN and her Baby Bump 20 AMRAP 20 Push-ups(ft on Medball- males) 10 DL 225/155 200 Mt Run w/Medball in tummy position (UNLESS you’re pregnant) Tue 5th For Time: 155/105 100 Abmat Sit-ups 50 Back Squats 50 Pull-Ups 25 Front Squats Wed 6th For Time: 50 Box Jumps 50 KB Swings 62/43 50 […]

Week of 8.28.17

Off

WoDs 8.28.17 6 RFT 400 Mt Run 25 Push Ups 25 Sit Ups 8.29.17 95/65 4 RFT 25 KB Swings 30 Cal Row 25 Front Squats 8.30.17 95/65 30 Power Snatches 3 Minutes Rest 30 Hang Clean and Jerks 3 Min Rest 30 HSPUs 9.1.17 135/95 30, 20, 10, 5 Pull Ups GHDs Back Squats

21-25 AUG 17

Off

We will be publishing the entire weeks WoD the Sunday before the week to allow coaches and athletes to prep for the workout week.  Also, you may notice an increase in sustained engine output workouts due to the upcoming APFT season.  We need to prove the efficacy of Crossfit by showing progression in score or […]