Friday, March 31, 2017

WOD

Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches
Post time to comments.
Compare to: 150724

Thursday, March 30, 2017

WOD

5 Rounds for time of:
4 Deadlifts 185/135lbs
16 Kettle bells swings 24/16k
24 Double Unders
Post time to comments:


Wednesday, March 29, 2017

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girls and rounds completed to comments.
Compare: 161226

Tuesday, March 28, 2017

WOD

Complete as many rounds as possible in 11 minutes of:
11 Shoulder to overhead, Sandbag
11 Sandbags step ups

Monday, March 27, 2017

WOD

Run 5K
Post time to comments:
160701: No post
Use your phone app to plot your course! Nike run or runtastic

Sunday, March 26, 2017

Rest Day

Saturday, March 25, 2017

Rest Day

Friday, March 24, 2017

WOD

Workout 17.5
The Last one!
10 Round for time of:
9 Thrusters 95/65lbs
35 Double Unders
40 minute cap
Post time to comments:

Thursday, March 23, 2017

WOD

Complete as many rounds as possible in 15 minutes of:
100 Double Unders
21 Front Squats 95/65
21 Push Press 95lbs/65lbs
50 Double Unders 95lbs/65lbs
15 Front Squats 95lbs/65lbs
15 Push Press 95lbs/65lbs
25 Double Unders 95lbs/65lbs
9 Front Squats 95lbs/65lbs
9 Push Press 95lbs/65lbs
Post number of rounds to comments:

17.5 will be release tonight, will you be ready?

Wednesday, March 22, 2017

WOD

Every Minute  on the Minute for 16 minutes of:
5-7 reps of  Ring dips
5-7 reps of Toes to Bar
post number of minutes complete:

Tuesday, March 21, 2017

WOD

Complete as many rounds/reps as possible in 6 minutes of:
10 Box jumps
10 Power snatch 95/65lbs
      then
Complete as many rounds/reps as possible in 6 minutes of:
250 Row
15 reps of jumping squat over the rower.
Post number of rounds/reps completed in each WOD:

Monday, March 20, 2017

WOD

3 Rounds for time of:
8 Thrusters 95/65lbs
24 Double Unders
4 Deadlift 225/185
Post time to comments:

Sunday, March 19, 2017

Rest Day

Saturday, March 18, 2017

Rest Day

Friday, March 17, 2017

WOD

Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
 Post rounds/reps completed to comments and/or submit your score as part of the 2017 Crossfit games

Thursday, March 16, 2017

WOD

3 Rounds for time of:
10 Push Press
16 Kettle bell snatch (8 each)
50m Plate 45lbs
then
AMRAP in 12 minutes of:
10 Deadlifts 185/155lbs
20 Burpees
Post number of rounds to comments:

Wednesday, March 15, 2017

WOD

Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

Tuesday, March 14, 2017

WOD

5 rounds for time of:
7 Front Squats (body weight)
14 pull ups

Post time to comments.
Compare to: 170202

Monday, March 13, 2017

WOD

3 rounds for time of:
6 push jerks, 185 lb.
12 deadlifts, 185 lb.
18 Pull ups
24 GHD sit-ups
48 wall-ball shots, 20-lb. ball
Post time to comments.

Sunday, March 12, 2017

Rest Day

Saturday, March 11, 2017

Rest Day

Friday, March 10, 2017

WOD

Workout 17.3
*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Thursday, March 9, 2017

WOD

For Time:
21-15-9-6-3 reps of:
Dumb bell Thrusters 50/35lbs
Row, Calories
Post time to comments:

Wednesday, March 8, 2017

WOD

Deadlift 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

Tuesday, March 7, 2017

WOD

3 Rounds of
Snatch, with a 3 second pause in the bottom of the squat.
50m Farmer Carry
15 dips
Post loads to comments
then
5 Rounds for time of:
10 reps of Thrusters 95/65lbs
7 reps of Toes to Bar
Post time to comments

Monday, March 6, 2017

WOD

4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
Post time to comments.

Sunday, March 5, 2017

Rest Day

Saturday, March 4, 2017

Rest Day

Friday, March 3, 2017

WOD

Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Post rounds/reps completed to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.

Thursday, March 2, 2017

WOD

For Time:
21-15-9 reps of:
Overhead Squats 95/65lbs
Burpees over Bar
Complete 50 Double Unders after each set.
Post time to comments:

Wednesday, March 1, 2017

WOD

Part 1
Row 500m
Part 2
AMRAP in 20 min
5 Pull ups
5 Box Jumps 24" box
Post number of rounds to comments: