WOD

Tuesday, October 17th 2017

Strength - Press Week 2 Press 1x5 at 40% 1RM Press 1x5 at 50% 1RM Press 1x3 at 60% 1RM Press 1x3 at 70% 1RM Press 1x3 at 80% 1RM Press 1x3+ at 90% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: 50 Air Squats 7 Ring Dips 7 Chest-to-bar Pull-ups 10 Hang...

Monday, October 16th 2017

Strength - Front Squat Week 2 Front Squat 1x5 at 40% 1RM Front Squat 1x5 at 50% 1RM Front Squat 1x3 at 60% 1RM Front Squat 1x3 at 70% 1RM Front Squat 1x3 at 80% 1RM Front Squat 1x3+ at 90% 1RM Rest as needed between sets. GP WOD 3 rounds, 1 min per station, of: Push...

Saturday October 14th 2017

GP WOD Complete as many rounds as possible in 25 mins of: 5 Chest-to-bar Pull-ups 5 Box Jumps, 30/24 in 5 Kettlebell Swings, 53/36 lbs partners alternate movements OPEN WOD - PARTNER WOD Complete as many rounds as possible in 25 mins of: 5 Bar Muscle-ups 5 Box Jumps,...

Friday, October 13th 2017

Strength - Overhead Squat Week 1 Overhead Squat 1x5 at 40%1RM Overhead Squat 1x5 at 50% 1RM Overhead Squat 1x3 at 60% 1RM Overhead Squat 1x5 at 65% 1RM Overhead Squat 1x5 at 75% 1RM Overhead Squat 1x5+ at 85% 1RM Rest as needed between sets. add 10lbs to your 1 RM...

Thursday, Partner WOD October 12th 2017

Strength - Bench Press Week 1 Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x3 at 60% 1RM Bench Press 1x5 at 65% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x5+ at 85% 1RM Rest as needed between sets. add 5lbs to your 1 RM   GP WOD - PARTNER WOD...

Wednesday, October 11th 2017

Strength - Deadlift Week 1 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x5 at 65% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5+ at 85% 1RM Rest as needed between sets. add 10lbs to your 1 RM   GP/OPEN WOD Baseline For time: Row, 500...

Tuesday, October 10th 2017

Strength - Press Week 2 Press 1x5 at 40% 1RM Press 1x5 at 50% 1RM Press 1x3 at 60% 1RM Press 1x3 at 70% 1RM Press 1x3 at 80% 1RM Press 1x3+ at 90% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: 15 Knee Ups 20 One Arm Dumbbell Snatch (Alternating)s, pick...

Monday, October 9 2017

Strength - Front Squat Week 1 Front Squat 1x5 at 40% 1RM Front Squat 1x5 at 50% 1RM Front Squat 1x3 at 60% 1RM Front Squat 1x5 at 65% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x5+ at 85% 1RM Rest as needed between sets. add 10lbs to your 1 RM   GP WOD Complete as...

Saturday, October 7th 2017

GP WOD - PARTNER WOD Complete as many rounds as possible in 31 mins of: 5 Pull-ups 7 Sumo Deadlift High-pulls, 75/53 lbs 10 Wall Balls, 20/14 lbs, 10/9 ft Partners alternate movements - goal is to do sets unbroken OPEN WOD - PARTNER WOD Complete as many rounds as...

Friday, September 6th 2017

This hero WOD was originally posted on the CrossFit.com main site as the workout of the day (WOD) on 120204 (February 4, 2012). U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was...

Thursday, October 5th 2017

Strength - Bench Press Week 3 Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x3 at 60% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x3 at 85% 1RM Bench Press 1x1+ at 95% 1RM Rest as needed between sets. GP WOD - PARTNER WOD As many reps as possible...

Wednesday, October 4th 2017

  Strength - Deadlift Week 3 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x3 at 85% 1RM Deadlift 1x1+ at 95% 1RM Rest as needed between sets. GP WOD 3 rounds, 1 min per station, of: Row Calories SCALED...

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