September 5, 2018 WOD
Overhead squat 3-3-3-3-3 reps Scaling Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Author: Clayton
September 4, 2018 WOD
Lifestyle Challenge Workout Retest! Level 1 8 Minute AMRAP: 9 Power cleans @155/105-lb. 12 Bar facing burpees 15 Pull-ups Level 2 8 Minute AMRAP: 9 Power cleans @125/85-lb. 12 Bar facing burpees 15 Jumping pull-ups* *Pull-up bar at wrist height Read More …
Labor Day September 3, 2018 WOD
With a partner 45 minute AMRAP: 400m. run with kettlebell 30 partner wall balls 10 tire flips 100 yard partner carry 10 tire flips 100 yard Jug carry 10 tire flips
September 1, 2018 Hero WOD
“RJ” Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while Read More …
August 31, 2018 WOD
Run 1 mile Scaling Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.
August 30, 2018 WOD
For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters Men: 95 lb. Women: 65 Read More …
August 29, 2018 WOD
Complete as many rounds as possible in 15 minutes of: 21 Abmat sit-ups 14 single-arm dumbbell push jerks Use a single, heavy dumbbell and alternate arms each rep. Use a dumbbell that is manageable, yet challenging. Intermediate athletes can complete Read More …
August 28, 2018 WOD
For time: 30 muscle-ups Last performed February 28, 2018 Scaling Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an Read More …
August 27, 2018 WOD
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Compare to Jan 23, 2018 Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Beginner Option Back squat 3-3-1-1 Read More …
August 25, 2018 Hero WOD
Riley For time: Run 1.5 miles 150 burpees Run 1.5 miles If you’ve got a weight vest or body armor, wear it. Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Read More …