LATEST WOD

Monday: For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 Walking Lunge 50 Knees to elbows 50 Push press, 45/35 pounds 50 Hip extensions 50 Wall ball shots, 20/14 pound ball 50 Burpees 50 Double unders   Tuesday: For time: 15 Dumbbell burpee box-overs, 50…Read More

Monday: "Fran" 3 Rds 21-15- and 9 reps, for time of: Thruster 95/65 pound Pull-ups   Tuesday: "CrossFit Total" 1 Back squat 1 Shoulder Press 1 Deadlift   Wednesday: "Helen" Three rounds for time: 400 m Run 21 Kettlebell X swings 12 Pull-ups   Thursday: "Lee"5 Rounds For Time: 400m Run…Read More

Monday: "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups   Tuesday: For time: 20 calories Row 30 Burpees 45/35 pound 40 Two-arm dumbbell ground-to-overhead 50 Toes to bar 100 foot Walking lunge with 45/35lb plate held overhead 150 foot Sprint   Wednesday: 1-1-1-1-1 rep…Read More

Monday: "Morrison" 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20/14 pound ball Box jump, 24/20 inch box Kettlebell swings, 1.5/1 pood   Tuesday: 5-5-5-5-5 reps Bent over barbell row   Wednesday: Three rounds for time of 15 Overhead squat, 95/65 pound 15 L Pull-ups 15 Split-jerk, 95…Read More

Monday: As many rounds as possible in 18 minutes of: 11 Hang Power Snatches (95/65) 11 Burpees 11 Thrusters (95/65) 11 Pullups At 11 minutes: 1 minute resting moment of silence.   Tuesday: Complete as many rounds as possible in 15 minutes of: 250 m Row 25 Push-ups   Wednesday: Complete as …Read More

Monday: 3-3-3-3-3-3-3 reps Hang power clean   Tuesday: "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups   Wednesday…Read More

Monday: 6 rounds for time of: 400 m Run 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.   Tuesday: 1-1-1-1-1-1-1-1-1-1 reps Front Squat   Wednesday: "DT" Five rounds for time of: 12 Deadlift, 155/105 pound 9 Hang …Read More

Monday: Five rounds for time of: 50 Ft. Overhead walking lunges, 45/35 pound barbell 21 Burpees   Tuesday: "Holleyman" 30 rounds for time of: 5 Wall ball shots, 20/14 pound ball 3 Handstand push-ups 1 Power clean, 225/155 pound   Wednesday: Three rounds for time of: 21 Knees to elbows 21 K…Read More

Monday: 3-3-3-3-3 reps Back Squat   Tuesday: "The Don" For time: 66 Deadlifts, 110/75 pounds 66 Box jump, 24/20 inch box 66 Kettlebell swings, 1.5/1 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/35 pounds 66 Wall ball shots, 20/14 pound ball 66 Burpees 66 Double-Unders   …Read More

Monday: "Roney" Four rounds for time of: 200 m Run 11 Thruster, 135/95 pound 200 m Run 11 Push press, 135/95 pound 200 m Run 11 Bench press, 135/95 pound   Tuesday: "Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight &nbs…Read More