July 16, 2018 WOD
“Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Scaling This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps Read More …
Tag: metcon
July 11, 2018 WOD
Grace 30 clean and jerks for time OR Isabel 30 snatches for time Men: 135 lb. Women: 95 lb. Scaling Grace and Isabel are 2 of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps Read More …
July 9, 2018 WOD
Candy 5 rounds for time of: 20 pull-ups 40 push-ups 60 squats OR Maggie 5 rounds for time of: 20 handstand push-ups 40 pull-ups 60 single-leg squats, alternating legs Scaling Candy and Maggie are the less frequently seen cousins of Read More …
July 4, 2018 Independence Day!
HAPPY 4th OF JULY! With a partner: “7/4/1776” 7 Rounds of: 4 Power Cleans (225/155) 17 Burpee over the bar then immediately after the 7 rounds do, 76 Partner Wall Balls *One partner works at a time. Scale power clean Read More …
July 2, 2018 WOD
3 rounds for time of: 25 deadlifts Run 600m. Men: 225 lb. Women: 155 lb. Scaling This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in Read More …
June 29, 2018 WOD
Regional Event 3 3 rounds for time of: 9 muscle-ups 36-ft. handstand walk 36-45-54 single-leg squats 36-ft. handstand walk If possible, place obstacles in your handstand walk area to mimic the Regional event. Scaling This workout contains a lot of Read More …
June 26, 2018 WOD
Regionals Event 6 For time: 4 rope climbs 16 thrusters 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters Men: 15-ft. rope, 155 lb. Women: 15-ft. rope, 105 lb. Scaling This couplet is a sprint. Choose a load and Read More …
June 22, 2018 WOD
3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm 5 bar muscle-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling This couplet pairs a light weightlifting movement that Read More …
June 19, 2018 WOD
Regionals Event 4 For time: 2 rounds of: 10 snatches, 175 / 125 lb. 12 bar facing burpees Then, 2 rounds of: 10 snatches, 115 / 75 lb. 12 bar facing burpees Scaling Reduce the load and volume to keep Read More …
June 18, 2018 WOD
“Triple 1” For time: 1,000-m row 100 double-unders 1-mile run Scaling Reduce the volume as needed. This should be a medium-duration workout, and you should be able to keep moving through-out. If needed, try single-unders to maintain intensity.