Sep 29, 2017

SAT WOD

crossfit.com wod from 9-21-17
9-15-21 reps for time of:
Thrusters
Bar-facing burpees
Men use 95 lb.

Women use 65 lb.

Sep 28, 2017

9-29-17 WOD

Challenge:
10 min EMOM
3 deadlifts
Work up to a heavy 3, then stay at the same weight for all 30 reps, NOTE- if you are halfway through and feel like you need to add some weight, that is fine!

L2
Elizabeth
21-15-9
Power cleans 135/95
Ring dips

L1
Elizabeth .5
21-15-9
Hang power cleans

Push ups, scale as needed

Sep 27, 2017

9-28-17 /WOD

2 min Max toes 2 wall
*Note for rep to count heals start off the ground!!! Make sure to set a target height on the wall to reach too as well.

L2
3 rounds for time
30 overhead walking lunges w/KB’s  35’s/18’s
100 Du’s
GOOD BYE SHOULDERS!

L1
3 rounds for time
30 walking lunges

100 single unders

Sep 26, 2017

9-27-17 WOD

L2
1 mile run
100 burpees
1 mile run


25min time cap


L1
20 min AMRAP
400m run

10 burpee’s

Sep 25, 2017

9-26-17 WOD

Challenge:
Tabata push ups

L2
4 rounds for time
400m run
20 pull ups
20 KB swings 53/35

L1
15 min AMRAP
400m run
20 ring rows

20 KB swings

Sep 24, 2017

9-25-17 WOD

Challenge:
Front squat
10-8-6-3-1-1-1
Make every set difficult!

L2
8min AMRAP
10 burpee box jump overs
10 OHS 95/65

L1
8min AMRAP
10 burpee box step overs

10 goblet squats

Sep 22, 2017

SAT WOD

Crossfit.com workout of the day from
9-17-17


Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Sep 21, 2017

9-22-17 WOD


Warm ups with

3-3-3 snatch balance, stay light!
Challenge
3-3-3
Hang squat snatch


L2/L1
Isabel
30 snatch’s for time 135/95  
L1

30 hang power snatch’s for time

Sep 20, 2017

9-21-17 WOD

Challenge
Post WOD!!!
3 sets
Max unbroken push ups (rest as needed)
Record each round

L2/L1
13 min AMRAP
2 pull ups (L1 sub banded pull ups or ring rows)
2 sit ups
2 push ups
20 sec plank
4 pull ups
4 sit ups
4 push ups
20 sec plank
6 pull ups
6 sit ups
6 push ups
20 sec plank
8 pull ups…….ect.

*add 2 reps each round, plank stays at 20 sec.

Sep 19, 2017

9-20-17 WOD

Challenge
5X
100m row, rest as needed,
Record fastest time

L2
40 burpees
30 shoulder to overhead 135/95
20 hang power cleans  135/95
10 Muscle ups, sub C2B pull ups

L1
40 burpees
30 push press
20 hang power cleans

10 strict supine ring rows, (make them challenging)

Sep 18, 2017

9-19-17 WOD

Front Squat 5x5
Work up to a heavy 5. Use the same weight all 5 sets

L2
200m run
21 DB thrusters 50/35
200m run
15 DB thrusters
200 m run
9 DB thrusters
400m run!!!

L1
200m run
21 goblet squats
200m run
15 goblet squats
200m run
9 goblet squats

200m run

Sep 17, 2017

9-18-17 WOD

Challenge
2 min
Alt turkish get ups
Work up to a moderate weight for 2 mins of work

L2
50-40-30-20-10
KB swing 53/35
Du’s

L1
40-30-20-10
KB Swing 35/18

Single unders

Sep 15, 2017

SAT WOD

Main site wod from 9-10-17
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Sep 14, 2017

9-15-17 WOD

Max hollow hold

L2
21-15-9
HSPU’s
C2B pull ups
50 Du’s between each round, so two sets!

L1
21-15-9
Seated DB press
Ring rows
75 jump rope between round

Sep 13, 2017

9-14-17 WOD

L2/L1
7 rounds
Every 2 min
200m run

Max DB squat clean to thruster 50/35

Sep 12, 2017

9-13-17 WOD

Challenge
800m run for time


L2
5 rounds for time
400m run
20 ring dips


L1
3 rounds for time
400m run
20 ring dips, scale as needed

Sep 11, 2017

9-12-17 WOD

Challenge:
3x Max Hanging L-sit from bar, ( place and object under your heels for a target to stay above! Box and plates work well)

Grace
30 clean and Jerks for time!

(Power clean and power jerks are acceptable)

Sep 10, 2017

9-11-17 WOD

Challenge:
Front Squat
5X3
Warm up to a heavy 3 then do all  5 sets at the same load

L2/L1
5x 500m row

1 to 1 rest

Sep 8, 2017

SAT WOD

5 rounds for time
200m Med ball carry (bear hug)
8 Knee 2 elbow (L1 sub toes to wall)
6 burpee box jump overs

4 wall walks

Sep 7, 2017

9-8-17 WOD

10 min Gymnastic practice/play
Pic one of the three to work on, but remember there are 100 burpee pull ups after this
Strict MU 5X3, scale 5X2, scale 5X1, scale 5X3 negatives
50 meter Handstand walk
3 min accumulative nose to wall Handstand Hold

L2
GI Jane
100 burpee pull ups for time

L1
GI Joe

50 burpee pull ups for time

Sep 6, 2017

9-7-17 WOD

3 sets 90 sec rest between sets
Max strict T2B ( sub V-ups, heals and should stay off the ground)

L2
21 min AMRAP
25 cal row (sub 400m run if needed)
75 Du’s
30 push ups

L1
18min AMRAP
25 cal row
100 single unders

20 plank down, knee ups, push ups

Sep 5, 2017

9-6-17 WOD

3 sets for quality
10 to 20 strict supine ring rows (sub ring rows)
8 to 10 strict DB seated press

L1/L2
21 deadlifts (first set must be straightsetable, but not to light!
400m run
15 deadlifts
400m run
9 deadlifts

400m run

Sep 4, 2017

9-5-17 WOD

Back Squat
10-8-6-4-2-2
*Warm up to a heavy 10, make sure each set is challenging, form over function!

L1/L2
Death by burpees

Every min on the min add one burpee tell fail. Starting min one with one burpee

Sep 3, 2017

9-4-17 WOD

 6 min AMRAP
21-15-9-15-21
Thrusters
Pull ups
2min rest
4 min to establish
Max 
1.1.1
snatch (power, or squat)
Hang snatch (power or squat)
Overhead squat
*rep doesn't count if the bar touches the ground

L1 
12 min AMRAP
10 DB thrusters 
10 Ring rows
5 power clean and jerks

Sep 1, 2017

Sat WOD

Main site WOD  from 8-24-17
Shuttle sprint outside
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups (Sub 3 C2B pull ups, sub pull ups, sub banded pull ups)
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it if possible.
Post rounds completed to comments.


Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.