WOD Archive

Sep21

Thursday, 09.21.17 - Team WOD

Categories // team

Team WOD: You Go – I Go

35 min AMRAP:
400 DU
200 KB Swing (35/53)
200 WB (14/20)
800m Run (Each person runs 1 400m lap)

Sep20

Wednesday, 09.20.17 - WOD

WOD:
12 min AMRAP:
9 DL (Rx: 75/115, Comp: 115/175)
7 Power Cleans (Rx: 75/115, Comp: 115/175)
5 Shoulder to Overhead (Rx: 75/115, Comp: 115/175)

Sep19

Tuesday, 09.19.17 - Strength + WOD

Categories // strength

STRENGTH:
6 min T2B EMOM 3-5 reps

WOD:
3 RFT:
25 T2B
20 HSPU
15 DB Thruster (35/50)

Sep18

Monday, 09.18.17 - Strength + WOD

Categories // strength

STRENGTH:
3-3-3-3 Clean & Jerk (Re-Grip)

WOD:
7 min AMRAP
5 Box Jump (24/30)
3 Cleans (155/225)

Sep15

Friday, 09.15.17 - Strength + WOD

Categories // strength

WOD:
3 RFT:
15 C2B
20 Bar Facing Over Burpee
15 SLDLHP (65/95)

STRENGTH:
Strict Pull Up: 4-4-3-3-2-2-1

Sep14

Thursday, 09.14.17 - Strength + WOD

Categories // strength

STRENGTH:
5 min EMOM: 3 HSPU Negatives

WOD:
18 Minutes:
Buy in: 50 Cal Row
AMRAP:
15 Strict Press (55/75)
30 Ab Mat situps
45 Double unders

Sep13

Wednesday, 09.13.17 - Strength + WOD

Categories // strength

STRENGTH:
Back squat 10-5-3-1-1-1-3-5-10

WOD:
For Time:
20 Cal Assault Bike

Sep12

Tuesday, 09.12.17 - Hero WOD

Categories // hero

HERO WOD: Dunn

19 min AMRAP:
3 RMU
60 Yard Shuttle Sprint (5 yards out and back, 10 yards out and back, 15 yards out and back)
6 Burpee BJ Over (16/20)

* No part of the body may touch the box on the burpee box jump over standard for this WOD.

-------------------
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

Sep11

Monday, 09.11.17 - Strength + WOD

Categories // strength

STRENGTH:
12 min EMOM:
1 Squat Snatch
1 Hang Squat Snatch

WOD:
10 min AMRAP:
3 Squat Snatch (Rx: 75/115, Comp: 125/185)
10 T2B

Sep08

Friday, 09.08.17 - WOD

WOD:
7 min AMRAP:
6 Ring MU
16 Thrusters (65/95)

3 min Rest

5 min AMRAP:
12 C2B
16 Thrusters (65/95)

Sep07

Thursday, 09.07.17 - Strength + WOD

Categories // strength

STRENGTH:
DL 8-8-8-8

WOD:
For Time:
21-15-9
Hang Power Clean (105/155)
Box Jump (24/30)

Sep06

Wednesday, 09.06.17 - Strength + WOD

Categories // strength

STRENGTH:
10 minutes to build to a heavy set of 3 Front Squats

WOD:
20 min AMRAP Ladder:
200m Run
10 WB 14/20 (9/10')
400m Run
20 WB
600m
30 WB
....
The run increases by 200m and WB increase by 10 every round.

Sep05

Tuesday, 09.05.17 - WOD

WOD:
For Time: 15-12-9-6-3
Strict Pull Up
Power Snatch (65/95)
Ring Dip

Sep04

Monday, 09.04.17 - Happy Labor Day - 1 class only at 10 AM

Categories // hero

HERO WOD: Taylor

Happy Labor Day - 1 class only at 10 AM

HERO WOD:
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

"HELTON"
3 RFT:
800m Run
30 DB Squat Clean (35/50)
30 Burpees

Weight vest optional.

Sep01

Friday, 09.01.17 - Strength + WOD

Categories // strength

STRENGTH:
Muscle Up Skill Work

8 min EMOM: 3-5 SHSPU
1 min transition
8 min EMOM: 3-5 Ring MU (scale: strict C2B)

WOD:
Choose one:
For Time:
800m Run
or
500m Row
or
30 AB Cals

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