WOD

11.19.18 MONDAY

CrossFit STRENGTH/SKILLBanded Sumo Deadlift (Build to a 1RM) BENCHMARK METCON "Thunderstruck" For time:21 Squat Clean Thrusters (155, 105)42 Bar Facing Burpees Rx+: (185, 125) Fun Fact of the Day There's high-speed Internet on the way up to Mount...

FREE COMMUNITY WORKOUT

CrossFit METCON In a 30 Minute Window in Teams of 3:Buy In: 1800mRemaining time AMRAP:30 Wallballs (20, 14)30 Alt. DB Snatches (50, 35)30 Abmat Sit-ups Fun Fact of the Day In 2012, a couple invited Queen Elizabeth II to their wedding as a joke, and she turned...

11.16.18 FRIDAY

CrossFit BENCHMARK METCON "Cindy" 20-Minute AMRAP of: 5 Pull-ups   10 Push-ups  15 Squats Fun Fact of the Day A man was jailed and fined US$1500 in Oregon, U.S.A., for collecting rainwater because it is considered ‘property of the...

11.15.18 THURSDAY

CrossFit WEIGHTLIFTING Squat Clean (3 x 2 @80%, then 3 x 1 @85% every 60s.) METCON 5 Rounds for time w/ partner:200 Meter Sledpush (medium)200 Meter Farmer Carry (70, 53) BootCamp STRENGTH/SKILL Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 –...

11.14.18 WEDNESDAY

CrossFit & BootCamp METCON AMRAP 10:20 Push Press (115, 75)10 Lateral Burpees Over the Bar250m Row Rest 2:00 AMRAP 10:20 Hang Power Cleans (115, 75)10 Burpee Pull-ups250m Row Rx+:(Start each round w. 3/2 Bar Muscle-ups) Weightlifting STRENGTH/SKILL1: Snatch DL +...

11.13.18 TUESDAY

CrossFit STRENGTH/SKILL 1) Push-ups (Max Reps in 60s) Rx+:(1 x Max HSPU Any Style) 2a) DB Bench Press, neutral grip: 5 x 6-8. 2b) 1-Arm KB Rows: 5 x 10 ea.  METCON AMRAP 10:50 Ft. OH DB Carry on Right20 Russian Twists w. plate, (total)50 Ft. OH DB Carry on Left10 DB...

11.12.18 MONDAY

CrossFit BENCHMARK METCON "Andy" For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb. Rx+:(Wear a 20# Vest)   U.S. Army Sgt. 1st Class Andrew T....

11.11.18 SUNDAY

BENCHMARK METCON "Jonny Boi" For Time:50 Sit-Ups21 Strict Pull-Ups21 Push Press (95/65 lb)400 meter Run15 Strict Pull-Ups15 Push Press (115/85 lb)800 meter Run9 Strict Pull-Ups9 Push Press (135/105 lb)1 Mile Run50...

11.10.18 SATURDAY

CrossFit METCON In teams of 2 with a running clock:0:00-15:0010 Hang Power Cleans + S20H (135, 95)20 Push-ups30 T2B40 Air Squats50 Calorie Row17:00-32:005 Hang Power Cleans + S20H (135, 95)10 Push-ups15 T2B20 Air Squats25 Calorie Row Rx+:(HSPU in place of Push-ups)...

11.09.18 FRIDAY

CrossFit STRENGTH/SKILL Close Grip Bench Press: (1RM + Drop Set) BENCHMARK METCON 2014 Regionals Workout (Time) 10 Rounds for time:1 Rope Climb200 Ft. Sprint Rx+:(Legless Rope Climbs)...

11.08.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Squat Clean (8 x 2 @75% every 90s) BENCHMARK METCON "Timebomb" In 12:00: 50 Wallballs (20, 14) 40 Burpees over the Bar 30 Deadlifts (255, 165) Remaining time AMRAP:  Wallballs Rx+: (315, 205) BootCamp METCON Every 2 minutes, for 30 minutes...