April 18, 2018 WOD
4 rounds for time of: 15 box jumps Run 400 meters Men: 36-in. box Women: 30-in. box Scaling The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable Read More …
Tag: metcon
March 13, 2018 WOD
3 rounds for time of: 800-meter run 25 toes-to-bars 25 deadlifts Men: 225 lb. Women: 155 lb. Scaling This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading Read More …
March 12, 2018 WOD
5-4-3-2-1 reps for time of 15-ft. rope climbs Clean and jerks Increase weight on the clean and jerk each round. Men: 145-165-185-205-225 lb. Women: 115-125-135-145-155 lb. Scaling This workout, originally a CrossFit Games event, is intended to be performed quickly, Read More …
March 7, 2018 WOD
Kelly 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots Men: 24-inch box, 20-lb. ball Women: 20-inch box, 14-lb. ball Scaling This workout is a long met-con. Choose distances, weights, heights and reps that keep Read More …
March 3, 2018 Hero WOD
Taylor 4 rounds for time of: Run 400 meters 5 burpee muscle-ups If you’ve got a 20-lb. vest or body armor, wear it. U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Read More …
February 28, 2018 WOD
For time: 30 muscle-ups 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 opportunity to practice the muscle-up Read More …
February 20, 2018 WOD
21-15-9 reps for time of: Snatches Box jumps Men: 115 lb., 24-in. box Women: 75 lb., 20-in. box Scaling This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The Read More …