Strength WOD: Squat Snatch 1-rep max (20 minute cap) Speed WOD: 15-12-9 rep rounds of: Squat Snatches (55% of 1-rep) Up-downs For Time (12 minute cap) Post 1-rep max and speed WOD time to commentsRead More
REST DAY CFE WOD: Choose a sport: Run, Row, Bike, or Swim 10 x 1 minute ALL OUT EFFORT, 1 minute rest Post sport and max distance covered to commentsRead More
“The Spear” WODs 2 and 3 Complete as many rounds and reps as possible in 6 minutes of: 20 Shoulder Touches 20 Overhead Walking Lunges (45/25) 20 Double Unders Rest 10 minutes Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees...Read More
Partner WOD As a team, row 1500m, 15 strokes at a time. While one partner is rowing, the other does 10 Burpees. …then Complete as many rounds as possible in 15 minutes of: 7 Box Jumps (30/24″) 7 Pull-ups Row 200m One partner at a time does a round, and...Read More
MP CrossFit Board WOD “Diane” 21-15-9 rep rounds of: Deadlifts (225/150) Handstand Push-ups For Time Post time to comments Compare to 30 APR 12Read More
“Balboa” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles For Time Post time to comments Compare to 20 JUN 12Read More
“Gonna Fly Now” Complete as many rounds as possible in 9 minutes of:* 5 Snatch* (115/73) 10 Grasshoppers 20 Double Unders Rest 2 minutes Complete as many rounds as possible in 7 minutes of: 5 Snatch (115/73) 10 Burpees 20 Speed skips Rest 2 minutes Complete as many rounds as...Read More
REST DAY CFE WOD: Choose a sport: Run: 8 x 200m, rest 3 min Row: 8 x 250m, rest 3 min Bike: 8 x 600m, rest 3 min Swim: 8 x 50m/yd, rest 3 min Post sport and total sprint time to commentsRead More
Strength WOD: (25 minute cap) Clean & Jerk 1-rep max Post max load to comments Speed WOD: 15-12-9 rep rounds of: Clean & Jerk (135/93)* Over-the-bar Burpees For Time (15 minute cap) *not to exceed 55% of 1-rep Post time to commentsRead More
