Category Archives: Work Out of the Day

CrossFit WOD, November 11, 2019

11 Nov 19Open Gym All Day: TEAMWORK Event We encourage all to sign up and participate in TEAMWORK! Warm-upWarm-up3 Minutes On Assault Bike -Then 3 Rounds For Quality Of: 20 Flutter Kicks 8 GHD Hip Ext or Single Legged DL (4/4) 8 Push Ups WeightliftingDeadlift (12:00 To Warm Up To Workout Weight)MetconMartson (AMRAP - Rounds…
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CrossFit WOD, November 9, 2019

9 Nov 19Warm-upWarm-up 15 Burpees To Target -3 Rounds For Quality Of: Ladder Drill 6 DB Strict Press 6 GHD Hip Ext 6 Sampson StretchWeightliftingSplit Jerk (Build to a 1RM)MetconMetcon (AMRAP - Rounds and Reps)Partner AMRAP 16 Minutes 4 Handstand Push-Ups 8 KBS 2/1.5 pood 24 DU’s
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CrossFit WOD, November 8, 2019

8 NOV 19MetconCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.Crossfit Games Open 20.5 Masters (55+) (Time)For time, partitioned any way: 40 chest to bar pullups 80-cal. row 120 wall-ball shots 20/10 lb ball to…
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CrossFit WOD, November 7, 2019

ConditioningCompetitors ConditioningMetcon (Time)Short Alternating intensity with no rest, (first 250 easy, second 250 hard) 250m / 250m 200m / 200m 150m / 150m 100m / 100m 150m / 150m 200m / 200m 250m / 250mMetcon (Distance)Medium (36 min) 4 Rounds With No Rest @ 85% Effort 3 Minute Row For Meters 3 Minute Assault Bike…
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CrossFit WOD, November 6, 2019

6 Nov 19Warm-upWarm-up Row 300m - 350m - 400m Resting 1:1 -Then 3 Rounds For Quality Of: 5 Pressing OHS 5 Good Mornings Ladder Drill (each round change, left/right/forward) WeightliftingSquat Snatch (Weight)30 Minutes Building To A 1RM This Is A Full Weightlifting Session. Take Your Time, 2-4 Minutes Between Efforts Once It Gets Above 85%…
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CrossFit WOD, November 5, 2019

5 NOVEMBER 19Warm-upWarm-upWarm Up: Bike/Ski 1:00 Assault Bike 1:00 Ski Erg 1:00 Assault Bike 1:00 Ski Erg -Then, 3 Rounds For Quality Of: 6 Sampson Stretch 2 Strict K2E 6 Wall Balls 2 Strict Pull UpsMetconMetcon (Time)For Time 45 Burpees 45 DB Deadlifts 2x35/45# (one end of DB to ground) 45 Sit Ups 45 DB…
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CrossFit WOD, November 4, 2019

4 NOV 19Warm-upWarm-upWarm Up: Row 3x 0:40 Easy 0:20 Hard -Then 3 Rounds For Quality Of: 6 Push Up Drills (protraction/retraction) 12 KBS 6 Alternate Arm/Leg Raises (6 total)WeightliftingBench Press (2-2-2-2 Building)MetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed…
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CrossFit WOD, November 2, 2019

2 Nov 19Warm-upWarm-upRow 1:00 / 1:00 Work Rest Alternating With A Partner For 3 Rounds -Then 3 Rounds For Quality Of: 30 Flutter Kicks 15 A.R.E. Squats 5 GHD Hip Ext w/:03 holdWeightliftingFront Squat (Build to a 3 RM)MetconMetcon (AMRAP - Rounds and Reps)18:00 Alternating Every 3:00 With Partner 3 Front Squats 135/95# 6 Toes…
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CrossFit WOD, November 1, 2019

1 NOVEMBER 19MetconCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg…
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CrossFit WOD, October 30, 2019

30 Oct 19Warm-upWarm-up 3:00 Easy Spin On Assault Bike -Then 3 Rounds For Quality Of 3 Junk Yard Dogs (around and back is 1) :15 Hollow Rock Hold :15 Superman Hold Weightlifting1 Power Snatch + 1 Squat Snatch (Weight)build to heavy You may drop and resetMetconMetcon (Time)5 Rounds For Time (20:00 cap) 25/20 Calorie Assault…
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