Category Archives: WOD

01/10/2018

| January 10, 2018

01/10/2018 Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP:10 Box Jumps, 24/20″15 Calories, Assault Bike10 T2B Record rounds plus reps. Scales:20″/plate jumps/ step upshanging knee raises/ v-ups/ modified v-ups

Categories: WOD

01/11/2018

| January 11, 2018

01/11/2018 Metcon (AMRAP – Rounds) 10 Minute EMOM:4 Power Snatches, 50-55% of 1RM Metcon (Time) 4 Rounds For Time: 15 Power Snatches, 75/55#30 Double Unders200m run Record time to complete. Scales:64/45#Scale the number of dubs first, then do 2:1 singles if necessary

Categories: WOD

2016-01-14

| January 13, 2016

Grind Jerk Balance (2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 10 min AMRAPRx:5 1.5xBW Deadlift5 Ring Muscle Ups Scaled:5 BW Deadlift5 Strict Pull-ups/Ring Pull-ups

2016-02-01

| January 31, 2016

CrossFit Open 15.3 15min Gymnastics Skill Work CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of:7 Muscle-ups50 Wall-Ball Shots, 20# / 14#100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP:50 Wall-Ball Shots, 20# / 10#200 Single-Unders *9 Foot Target* or 100DU

2016-02-02

| February 1, 2016

Darth Metcon (Time) For TimeRx:50 Goblet Lunges 53/3540 Push-ups30 Deadlifts 185/12520 Burpees Over the Bar10 Squat Snatches 185/12520 Burpees Over the Bar30 Deadlifts 185/12540 Push-ups50 Goblet Lunges 53/35 Scaled:35/26115/80

2016-02-03

| February 2, 2016

Craze Shoulder Press (3-3-3-3-3) Metcon (Calories) Rx:ME Cal Row in 8 min

2016-02-04

| February 3, 2016

Franny Metcon (Time) Rx:9 Thrusters 95/659 Pull-ups800m Run15 Thrusters 95/6515 Pull-ups600m Run21 Thrusters 95/6521 Pull-ups400m Run Scaled:75/55Banded Pull-ups

2016-02-05

| February 4, 2016

Haze Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 9 min AMRAPRx:9 Box Jumps 30/249 Ring Dips Scaled:24/20Banded Ring Dips

2016-02-06

| February 5, 2016

Partner WOD Metcon (Time) Teams of 25 RFT:400m Run Together20 Thrusters 95/6520 Burpees Over the Bar20 HSPU

2016-02-08

| February 7, 2016

CrossFit Open 15.4 Clean and Jerk (Take 20 min to find your 1RM. PR’ville!!!) CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups3 Cleans, 185#/125#6 Handstand Push-ups3 Cleans, 185#/125#9 Handstand Push-ups3 Cleans, 185#/125#12 Handstand Push-ups6 Cleans, 185#/125#15 Handstand Push-ups6 Cleans, 185#/125#18 Handstand Push-ups6 Cleans, 185#/125#21 Handstand Push-ups9 Cleans, 185#/125# Etc., adding […]