WOD

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...

Tuesday, October 3rd 2017

Strength - Press Week 3 Press 1x5 at 40% 1RM Press 1x5 at 50% 1RM Press 1x3 at 60% 1RM Press 1x5 at 75% 1RM Press 1x3 at 85% 1RM Press 1x1+ at 95% 1RM Rest as needed between sets. GP/OPEN WOD Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Rest 5...

Monday, October 2nd 2017

Strength - Front Squat Week 3 Front Squat 1x5 at 40% 1RM Front Squat 1x5 at 50% 1RM Front Squat 1x3 at 60% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x3 at 85% 1RM Front Squat 1x1+ at 95% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as possible...

Saturday, September 30th 2017

GP WOD - PARTNER WOD For time: 100 Russian Kettlebell Swings, 53/36 lbs 100 Wall Balls, 20/14 lbs, 10/9 ft 100 Box Jumps, 24/20 in *one partner runs 300m while the other chips away at the reps, in order OPEN WOD - PARTNER WOD For time: 100 Russian Kettlebell Swings,...

Friday, September 29 2017

Strength - Overhead Squat Week 3 Overhead Squat 1x5 at 40% 1RM Overhead Squat 1x5 at 50% 1RM Overhead Squat 1x3 at 60% 1RM Overhead Squat 1x5 at 75% 1RM Overhead Squat 1x3 at 85% 1RM Overhead Squat 1x1+ at 95% 1RM Rest as needed between sets. In honor of Petty Officer...

Thursday, September 28th 2017

Strength - Bench Press Week 2 Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x3 at 60% 1RM Bench Press 1x3 at 70% 1RM Bench Press 1x3 at 80% 1RM Bench Press 1x3+ at 90% 1RM Rest as needed between sets.   GP WOD - PARTNER WOD 21-15-9 reps, for time...

Wednesday, September 27th 2017

Strength - Deadlift Week 2 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x3 at 70% 1RM Deadlift 1x3 at 80% 1RM Deadlift 1x3+ at 90% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as possible in 7 mins of: 3...

Tuesday, September 26th 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/OPEN WOD HOPE 3 rounds, 1 min per station, of: Burpee Power Snatch, 75/55 lbs Box...

Monday, September 25th 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 Every 1 min for 15 mins, alternating...

Saturday, September 23rd 2017

GP WOD - PARTNER WOD break up the reps as you like, one partner working at a time Complete as many rounds as possible in 26 mins of: 50 Knee Ups 100 Double Unders 50 Kettlebell Swings, 53/36 lbs 100 Double Unders 50 Dumbbell Snatches, pick load OPEN WOD - PARTNER WOD...

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