WOD’s & News

WOD's & News


Wednesday: April 25, 2018

Strength:  Work to a max Pause Jerk + Jerk
For the first jerk pause 3 seconds in the receiving position then jerk,
back to your front rack position and jerk again but with no pause.
4 Rounds:
100m Sprint
10 Squat Clean Thrusters (95/65)
15 KB Swings (55/35)
60 Second Rest

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Tuesday: April 24, 2018

Strength:  Front Squat: 6 Sets X 3 Reps @100% of your max clean
30/20 Calories on Assault Bike (SPRINT!!!)
10 Alternating Front Rack Lunges (115/75)
40 C2B Pull-Ups
10 Alternating Front Rack Lunges
50 HSPU
10 Alternating Front Rack Lunges

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Monday: April 23, 2018

Strength:  OHS:  Work to a 3RM
Three Person Team WOD:
20 Calorie Row
30 Burpees
30 Hang Power Cleans (115/75)
30 TTB
30 Burpees
200m Sprint
All three athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees and the second athlete may begin their Row. No athlete [...]

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Monday: April 16, 2018

2 Person Team WOD:
80 Wall Balls + 50 Deadlifts + 20 Bar MU’s (40 Pull-Ups)
60 Wall Balls + 40 Deadlifts + 16 Bar MU’s (32 Pull-Ups)
40 Wall Balls + 30 Deadlifts + 12 Bar MU’s (24 Pull-Ups)
20 Wall Balls + 20 Deadlifts + 8 Bar MU’s (16 Pull-Ups)
10 Wall Balls + 10 Deadlifts + 4 [...]

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CrossFit Hero WOD: J.T.

J.T.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

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Tuesday: April 10, 2018

Strength 1:  3 Position Clean (high hang, hang, floor):
5 sets, work to a heavy set
Strength 2:  Push Press:  3×3 @ 70, 75 and 80%
Strength 3:  Jerk:  1-1-1
8 Minute AMRAP:
6 Lateral Barbell Burpees
8 Power Cleans (95/65)
10 S2OH (95/65)

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