Mar 1, 2017

EMOM for as Long as You Can Last:
Min 1: 12 Burpees
Min 2: 1 Clean & Jerk (165/115)
Min 3: 12 Burpees
Min 4: 2 Clean & Jerks (165/115)
Min 5: 12 Burpees
Min 6: 3 Clean & Jerks (165/115)
Min 7: 12 Burpees
Min 8: 4 Clean & Jerks (165/115)…


*Continue doing 12 burpees on every odd minute and add one C&J on every even minute until you cannot complete the set within the given minute.

Feb 27, 2017

Front Squat
5-5-5-5-5

21-15-9 reps for time:

Front Squat (135/95)
Handstand Push-Up

Feb 24, 2017

Crossfit Open 17.1

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box
Please visit https://games.crossfit.com/workouts/open/2017 for full workout details and specifications. #CrossFit #CrossFitGames


Feb 16, 2017

WOD 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.

Feb 14, 2017

AMRAP 20 

20 Burpee Pull-ups
20 Thrusters 75/55
20 Cal Row
60 Double Unders

Feb 13, 2017

WOD- THE CHIEF
3 min AMRAP
3 power cleans (135/95)
6 push ups
9 squats
Rest 1 minute
Repeat for a total of 5 cycles

Feb 10, 2017

Warm up, then...

WOD1
7 min AMRAP 
·         15 Power Snatch 75/55
·         30 Double Unders

WOD2
10 Min Ascending Ladder AMRAP
9-12-15-18-21 etc
·         Thruster 115/75

·         C2B Pull-up 

Feb 7, 2017

Crossfit Open 16.1
20 min AMRAP
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Compare your score to last year!

Feb 6, 2017

Superbowl WOD @ 0530!


1st Quarter: 6 min AMRAP

  • 15 Wallballs (20/16)
  • 15 Pushups
  • 15 OH Plate Lunges (45/25)
2nd Quarter: 6 min AMRAP
  • 25 abmat situps
  • 25 KBS (53/35)
  • 30s front plank
Halftime: 3 min REST
3rd Quarter: 6 min AMRAP
  • 10 Burpees
  • 10 Jumping Lunges
  • 30s Wall sit
4th Quarter: 6 min AMRAP
  • 25 Air Squat
  • 25 Double Unders
  • 30s Superman hold


Feb 3, 2017

Tabata 

Eight Rounds of 20 seconds of ‘all-out’ work followed by 10 seconds of restTotal workout=4 minutes

Push ups

Hollow Rocks

Double Unders


Score is lowest reps during each round. Try to let the highest low score!


Feb 2, 2017

Front Squat- 5-5-5-5-5 (building each set)
plus up to  5 C2B Pullups with each set. 
WOD
EMOM 12 
·         12-16 Turkish get ups. 

·         1-5 Strict HSPU (no kipp) 

Feb 1, 2017

Warmup, then...

800M run or row

50 KBS (53 lb)

800M run or row

50 goblet squats (53 lb)

800M run or row

50 sit-ups