Wednesday, 8/15/2018

Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 15 Burpee Pull Ups 15 Handstand Push-Ups (Scale down accordingly) N. SAME (Skip the pull up after burpees and switch sit ups for HSPU) Bonus Work: 200 meter tire...

Tuesday, 8/14/2018

A. Take 15 to 20 minutes to find a heavy complex of: 2 Hang Squat Clean 1 Squat Clean 1 Power Jerk 2 Hang Squat Clean 1 Squat Clean 1 Power Jerk 2 Hang Squat Clean 1 Squat Clean 1 Split Jerk B. 3 rounds of 6 Thrusters (75/115) 9 Toes to Bar 12 Box Jumps (24/30) N. For time: 400 meter run then 3 rounds of: 10 Jumping Squats 10 Burpees 10 GHD Sit Ups then 400 meter run Bonus Work: 2k row 1 mile run 2k...

Monday, 8/13/2018

A. Four sets of: Hang Squat Snatch x 2.2 @60-65% (rest 10 seconds between doubles) Rest 2 between sets B. AMRAP in 20 minutes of: 5 Burpees (Touch a pull ups bar, rings or another target above tour head) 10 Wall Balls (14/20) 15 Kettlebell Swings (16/24) N. SAME (scaled down accordingly) Bonus Work: Every 2 minutes, for 14 minutes (7 sets): Front Squat *Sets 1-2 = 3 reps @ 70-75% *Sets 3- = 2 reps @ 80-85% *Set 5 = 1 rep @ 90% *Set 6 = 1 rep @ 95% *Set 7 = 1 rep @...

Sunday, 8/12/2018

“Daniel” For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. “With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.” The “Daniel” Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006...

Saturday, 8/11/2018

In teams of 2 Team member 1, AMRAP in 7 minutes of: 100m sprint 5 burpees 10 deadlifts (Choose weight depending on strength level) 5 pull ups At the same time, team member 2, AMRAP in 7 minutes of: 200m row sprint 5 burpees 15 goblet squats (16/24) 5 push ups After the 7 mins of AMRAP are up, the whole team should rest for 3 minutes and then switch! Then, 50 power snatches between partners...

Friday, 8/10/2018

Friday, 8/10/2018 A. Three sets of: 20 total Dumbbell/KB Walking Lunges (farmer’s carry, 16/24 or 35/50) Rest 60 seconds Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm (use a lighter weight if needed) Rest 60 seconds B. For time: 400 Meter Run 50 Wall Balls (14/20) 40 Box Jumps or Step-Ups (20/24) 30 Dumbbell/KB Shoulder to Overhead (15 each arm, 16/24 or 35/50) 20 Toes to Bar 400 Meter Run N. Same workout (scale down accordingly) Bonus Work: For time: 4/3 Legless Rope Climbs, seated if you can 12 Strict Handstand Push-Ups 4/3 Legless Rope Climbs, seated if you can 12 Strict Handstand...