Category Archives: Workout of the Day

Warm up # 18 1. Back Squat: 3,3,3,3,3 2. As many rounds as possible in 12 minutes of: 2 pood kettlebell swings x 12 185 lb squat clean x 1 185lb front squat x 2 185lb squat clean x 1 185lb front squat x 2

Warm up # 5 1. Bench Press: 3,3,3,3,3 2. For time: 10 Wall Climbs 20 Pushups 5 Wall Climbs 10 Pushups 10 Glute ham sit ups 20 Knees to elbows 5 Glute ham sit ups  10 knees to elbows

Warm up # 6  1. Max effort 800 meter run 2. 5 rounds for time of: 10 thrusters @ 95 lbs 10 vertical jumps @ 20″ ( Jump and touch a target 20″ above max reach) 10 weighted sit ups @ 25 lbs Chicas Bros

Warm up # 15 1. Deadlift: 5,5,5,5,5 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lb Shoulder to overhead x 15 225 lb Deadlift x 15 For every time you stop one of the staticContinue reading “WOD Monday September 26th”

Warm up of your choice JASON S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. First posted 2 August 2007 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15Continue reading “WOD Friday September 23rd”

Warm up # 1 1. Overhead squat: bodyweight or a percentage of it x max reps in 1 set. 2. 3 rounds for time of: 15 Burpees 10 Hang power cleans @ 135 lbs 5 Hang squat cleans @ 135 lbs  

Warm up # 16 7 rounds for time of 7 handstand pushups 14 pullups or One clean on the minute every minute for ten minutes. Increase load every minute until failure or completion.  

Warm up # 6 1. Jerk 1-1-1-1-1 2. 4 rounds for times 10 deadlifts @ 275 50 double unders

warm up # 2 1. front squat 2-2-2-2-2 2. Amrap in 20 minutes of 1 clean and jerk @ 205 400 meter run

Also on September 17 we are carpooling up to Crossfit 405 for fight gone bad. All participants should donate to the cause! Fight Gone Bad 6 On September 17th, thousands of CrossFitters will be enduring 17 minutes of pure grit and dedication in honor of those who have sacrificed their whole lives to service. The event begins atContinue reading “W.O.D Friday September 16”