WOD

CrossFit Workout of the Day Thursday September 18, 2014

Sep
17

5 rounds:
1 minute front squat (95/65)
1 minute hr push up
1 minute rest

CrossFit Workout of the Day Tuesday September 16, 2014

Sep
15

For time:
10 toes to bar
125 flutter kicks (2 count)
10 toes to bar
100 mountain climber ( 2 count)
10 toes to bar
75 wall ball push press (20/14)
10 toes to bar
50 ball slam
10 toes to bar
25 hollow rock (2 count)

CrossFit Workout of the Day Monday September 15, 2014

Sep
14

AMRAP 20:
7 ring dip
15 wall ball
:30 plank hold

CrossFit Workout of the Day Saturday September 13, 2014

Sep
12

“31Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Compare 9/3/11

CrossFit Workout of the Day Thursday September 11, 2014

Sep
10

“Blake”
4 rounds:
100′ walking lunge w/ plate overhead (45/25)
30 box jump (24/20)
20 wall ball (20/14)
10 hand stand push up

Compare 11/17/12

CrossFit Workout of the Day Wednesday September 10, 2014

Sep
9

CrossFit Games Open 14.2:

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

If you are not able to complete this Rx’d, there will be an alternate wod.

Compare 3/7/14

CrossFit Workout of the Day Tuesday September 9, 2014

Sep
8

Turkish Get Up
5 rep max

Compare 12/17/13
3RM: 2/25/14

CrossFit Workout of the Day Monday September 8, 2014

Sep
7

4 rounds:
400m run
15 toes to bar
10 ring dip

CrossFit Workout of the Day Saturday September 6, 2014

Sep
5

Be Afraid

There will be three different variations.  You will get to choose how you do your workout, but it will be done to this song.  You will go through it three separate times.

Example: https://www.youtube.com/watch?v=E89uzNAKloc

CrossFit Workout of the Day Friday September 5, 2014

Sep
4

15 minutes to find 3 rep max:
Squat Clean

Compare 11/29/12
1RM: 10/15/13 5RM: 6/14/12

For time:
42 kbs (55/36), 21 pull up
30 kbs, 15 pull up
18 kbs, 9 pull up