WOD
Sunday 200719
WOD-
Chuck Heavy
In honor of US Navy Chief Petty Officer Charles Keating IV, the US special operations community created a "workout of the day." Keating,...
Saturday 200718
WOD-
IWT:
3 x 2min rounds of:
10 Sumo Deadlifts 185#(115#)
AMRAP Box Jumps 30"(24")
*Rest 2 min between rounds and
rest 5 min after the third round...
Friday 200717
WOD-
As many rounds as possible in
16:00 of:
5 Power Snatch 115#(75#)
10 Burpees over bar
10 Back Rack Lunges in place
SPRINT-
With a partner:
5...
Thursday 200716
WOD-
For Time:
30-20-10
Unbroken Wall Balls 20#(14#)
Pull-ups
SPRINT-
As many rounds as possible in 20:00 of
Run 400 meters
30 Dumbbell box step ups holding 2 dumbbells
...
Wednesday 200715
WOD-
5 Rounds For Time:
Run 200 meters
10 Push Jerks 135#(95#)
20 AbMat Sit-ups
SPRINT-
3 rounds for time:
20(16) Cal Bike
20 KB Swings
20 Toes...
Tuesday 200714
WOD-
3 x 8 Min EMOM
EMOM 1)
2 Clean Pulls + shrug increasing
EMOM 2)
2 Hang Power Cleans increasing
EMOM 3)
2 Front Squats increasing
SPRINT-
As many rounds as possible...
Monday 200713
WOD-
CrossFit Open 18.1
As many rounds as possible in
20:00 of:
8 Toes-2-Bar
10 Dumbbell Hang Clean and Jerk
14(12) Cal Row
Men use a 50# Dumbbell
...
Sunday 200712
WOD-
For Time:
10-9-8-7-6-5-4-3-2-1
Clean 155#(105#)
Push Jerk 155#(105#)
Box Jump 36"(30")
Saturday 200711
WOD-
7 Rounds for time:
7 Thrusters 95#(65#)
14 Lateral Bar hop burpees
SPRINT-
With a partner complete the following for time:
4 x 400 meter relay
Then:
100 Wall balls
100...
Friday 200710
WOD-
As many rounds as possible in
15:00 of:
5 Sumo Deadlifts 275#(185#)
Run 200 meters
3 Strict Ring Muscle Ups
SPRINT-
For time
27-21-15-9-3
Ab mat sit ups
Cal on Bike...