Rest Day

WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
Post time to comments:

Alternate workout

For Time:
Buy in Run 400m
Then
5 Rounds for time of:
40 Squats
30 Walking Lunges
20 Push Press, Back pack, something heavy

Buy out Run 400m
Post time to comments:

WOD

 3 Rounds for time of:

9 Cleans

Run 200m

Post load and  time to comments

WOD

As Many Rounds As Possible in 15 min. 

5 Deadlifts

5 Dips

5 Pull ups

Post number of rounds to comments:

WOD

 7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m (Out to the fire hydrant and back)

Post time comments:

WOD

 Five rounds for time of:

21 Push ups (chest to deck)
15 Med Ball Cleans 20lbs
9 Overhead Squats 95lbs

Post time to comments:

Compare to: 090924

Rest Day

Rest Day

WOD

Ruck Run
Take your pack and load it with 20/14lbs
Complete 30 min run, track distance with your phone.
Post length of run to comments:

WOD

Back squats
5-3-3-3-1
then
12-9-6-3 reps of:
Hang power clean 135/95lbs
Toes to Bar
Post loads and time to comments:

WOD

Complete as Many Rounds as Possible in 12 min of:
9 Hand Stand Push ups
2 Seated sled pulls
Post number of rounds competed: 

 

WOD

 5 Rounds for time of:
8 Hang Power Cleans
8 Power Cleans
8 Thrusters
Use 45lb and 30lb Dumb bells (alt)

Post time to comments:

WOD

 7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m
Compare to: 180504 

 

Rest Day

Rest Day

WOD

As many rounds in 12 minutes, ascending ladder:
2x Hang Power Snatch
3x Wall Ball
4x Double Under
(2/3/4, 4/6/8, 6/9/12, 8/12/16….)
Post number of rounds to comments:

WOD

 Warm up with:
Pull ups 4 rounds of 10 reps. then
Push press 70% of 1 rep max. 10 reps, then
Sot Press 5-5-5-5

As Many Rounds as Possible in 7 minutes:
7 Power Cleans 95/65lbs
30 Double Unders

2 min rest

As Many Round as Possible in 7 minutes:
10 pull up
15 box jumps
Post loads and number of rounds completed.

WOD

 Snatch
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:

WOD

 

“Helen”

3 Rounds for time of:

Run 400m

21 Kettle bell swings, 24/16k

12 Pull ups

Post time to comments:

Rest Day

Rest Day

WOD

 5 Rounds for time of:

200 Single unders

10 Broad jumps

15 Toes to Bar

Post time to comments:

WOD

 

Complete as many Assault bike calories as possible in 10 minutes while performing rounds of:

10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments.

WOD

 Hang Cleans

5-5-3-3-3-1-1

WOD

 

Peyton
Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 2-mile run.

Post rounds of the AMRAP and run time to comments.

---

The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.

Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.

Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.

In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.

When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.

Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.

If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.

WOD

 We will not be open today, remember to thank those who help keep us free.

10 sit ups
Run 500m
20 sit ups
Run 400 m
30 sit ups
Run 300 m
40 sit ups
Run 200 m
50 sit ups
Run 100 m
Post time to comments :

Rest Day

 Happy 4th of July!

Rest Day

WOD

 3 Rounds for time of:

35 Hand Release Push ups

30 Ball Slams

400 m Run with weight plate (35/15lb)

Post time to comments:

WOD

 30-20-10 reps for time of:

GH Sit ups

Toes to Bar