LATEST WOD

  1. Programming 3-22

    Monday Time Cap: 18:00 For Time: 20 Box Jumps (24/20) 5 Rope Climbs (15’) 20 Sit-Ups 15 Box Jumps 3 Rope Climbs 15 Sit-Ups 10 Box Jumps 1 Rope Climb 10 Sit-Ups Tuesday Time Cap: 15:00 “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups Let them use bands Wednesday Goal Rounds: 10+ “Mary” 2…Read More

  2. Programming 3-15

    Monday Time Cap: 20:00 “Nancy” 5 RFT: 400m Run 15 Overhead Squats (95/65) Tuesday For heavy single Snatch Complex 3 Position Snatch *Build to heavy set* Wednesday For max Weighted Pull-Ups Build to heavy 3 rep Then 2xMax effort strict pull-ups *rest 1 min b/w rounds Thursday Time Cap: 10:00 “I…Read More

  3. Programming 3-8

    Monday Time Cap: 16:00 For average time: 4x400m sprints scale to keep time within 2 mins *Rest 2 mins b/w efforts Tuesday Time Cap: 35:00 Team “Murph” 1 mile run (as team) 100 Pull-Ups 200 Push-Ups 300 Squats 1 mile run (as team) Wednesday Time Cap: 18:00 1000m Row 30 Burpees 50 Pull-Ups 50 Push…Read More

  4. Programming 3-1

    Monday Goal Rounds: 6+ 10 min AMRAP: Prioritize cycling the barbell 8 Deadlift (115/85) 6 Front Squat (115/85) 4 Push-Jerk (115/85) Tuesday Time Cap: 8:00 “Randy” For Time: 75 Snatches (75/55) Wednesday Goal Rounds: 10+ 8 min AMRAP: Buy-In: 30 Wallballs (20/14) In remaining time: 5 Burpees 5 Pus…Read More

  5. Programming 2-22

    Monday Goal Rounds: 10+ 12 min AMRAP: 3 Foot elevated push-ups 3 Box Jumps (30/24) 3 Deadlift (315/225) Weight over speed Tuesday Goal reps:  In teams of 2: Tabata: Tires flips Stone to shoulder Synchro burpees Medball partner sit-ups (20/14) Wednesday For max Overhead Squat: Build to heavy 5 rep T…Read More

  6. Programming 2-1

    Monday Time Cap: 25:00 (Go for Rx weight) “Helen” 3RFT: 400m Run 21 KB Swings (1.5/1 pood) 12 Pull-Ups Tuesday Time Cap: 15:00 3 RFT: 10 Push-Press (185/125) 100 Single unders Wednesday Goal Rounds: 7-9 rounds 12 min AMRAP: 20 Lunges 20 Toe to bar Thursday Goal Reps: 60+ 4 rounds for reps: 2 min…Read More

  7. Programming 12-21

    Monday Time Cap: 22:00 3 RFT: 10 Hang Squat Cleans (185/135) Not Rx ~65% 1RM 15 Sit-Ups 400m Run Tuesday To max (form dictates) Push-Press Build to heavy 3 rep Wednesday Time Cap: 15:00 4 RFT: 20 Front rack lunges (95/65) 10 Strict Pull-Ups Thursday Time Cap: 22:00 For Time: 50 Burpee over obstacle …Read More

  8. Programming 12-7

    Monday Goal Rounds: round of 12+ Open workout 18.5 7 min AMRAP + 3 reps every round 3 Thrusters (95/65) 3 Chest-to-bar pull-ups Tuesday Goal Rounds: 10+ rds 10 min AMRAP 10 Air Squats 9 R Arm DB Snatches (50/35) 10 Push-Ups 9 L Arm DB Snatches (50/35) Wednesday Time Cap: 15:00 42-30-18 reps FT: Air …Read More

  9. Programming 11-16

    Monday Time Cap: 20:00 10 RFT: 5 ea. arm 12 DB DL (50/35) 9 HP Cleans (50/35) 6 Push-Jerks (50/35) Tuesday Front Squat: Build to heavy 3 Then 3x3@~90% of found heavy 3 rep Wednesday Time Cap: 35:00 For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lung…Read More

  10. Lifting Month October 2020

    Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 CrossFit Total: Back Squat Shoulders Press Deadlift 20 min EMOM: 1 rd of Cindy: 5 Pull-Ups 10 Push-Ups 15 Squats Shoulder Focus Seated Shoulder Press: 4x7 Single arm Arnold Press: 3x5@challenging weight Single leg DL: 3x7 Single leg Squats: …Read More