WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:

WOD

5 Rounds for time of:
5 Muscle ups
5 Hand Stand push ups
10 one legged squats (alternate)
Post time to comments:
Compare to: 131231

WOD

For Time of:
Run 400m
95 lbs snatch, Overhead squat 8 reps
Run 400m
95lbs snatch, Overhead squat 12 reps
Run 200m (out to hydrant and back)
95lbs snatch, Overhead squat 16 reps
Run 200m
95lbs snatch, Overhead squat 20 reps
Post time to comments
Compare to: 131227

WOD

Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
Post time to comments.
Compare to: 141215 

WOD

Run 5K
Post time to comments:
 Take time today to remember those who have fallen to protect our freedoms

 The gym will not be open today, enjoy your run
Compare to: 160315

Rest Day

Rest Day

WOD

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
We will gather at the gym at 0700.
themurphchallenge.com
Post time to comments.
Compare to: 150714

Lt Michael Murphy

 

WOD

Complete as many rounds as Possible in 12 minutes of:
20 Push ups
30 Sit ups
40 Squats
Post number of rounds to comments:
Compare to: 150703 
Friday, May 27th at 7am we will be doing "Murph" to honor those veterans who have made the altimate sacrifice. Last day to register! go to the
themurphchallenge.com 

WOD

Complete as many rounds as possible of:
10 Power snatch 95lbs
10 Bar facing Burpees
10 Toes to Bar
Post number of rounds completed to comments:

WOD

For Time
 50-45-40-35-30-25-20-15-10

• Cal. Row
• Double Under

Strength: Front Squat- 5×5 @ 75%
Post time and load to comments

WOD

"Grace"
For time:
135 pound Clean and Jerk, 30 reps
Rest 5 min then:
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post your choice of girls and time and load to comments.
Post each time and total to the discussoi

Rest Day

Rest Day

WOD

For Time:
Run to ESB doors and back down, approx 800m
100 Overhead Squats 95lbs, from the ground, every time the bar is dropped, 10 pull ups.
Run to ESB doors and back down, approx 800m
Post your time to comments:
Compare to: 140529

WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back)
Post time to comments:
Compare: 150915

WOD

Strength
Snatch
1-1-1-1-1-1-1

AMRAP in 15 minutes of:
13 Power Cleans 115/85
13 Toes to Bar
31 reps of Double Unders
Post number of round to comments:

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 to: 160120

WOD

2016 Regional Event 7

For time:
21 thrusters
9 towel pull ups
15 thrusters
6 towel pull ups
9 thrusters
3 towel rope climbs

Men use 95 lb., women use 65 lb. 

Post time to comments.

Rest Day

Rest Day

WOD

5 Rounds for time of:
Abmats situps 20 reps
Pull ups 15 reps
Toes to Bar 10 reps
Post time to comments:

WOD

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups
Post time to comments.
Compare to: 120726

WOD

Complete as many rounds as possible in 20 minutes of:
Row 500m
20 Kettle bell swings 24k/16k
Post number of rounds to comments:

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:
Compare to: 151210

WOD

5 Rounds for time of:
12 Thrusters 95/65lbs
60 Double Unders
Post time to comments:

Rest Day

Rest Day

WOD

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

WOD

For Time:
Run 400m
50 Push ups
40 Squats
30 Kettle bell swings 24k/16k
20 SDHP 75lbs
10 Walking Lunge 55lbs
20 SDHP 75lbs
30 Kettle bell swings 24k/16k
40 Squats
50 Push ups
Run 400m
Post time to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
Run 200m
15 Kettlebell swings 36k/24k
10 Pull ups
post time to comments:

Silverback competition last weekend. this was posted on the main crossfit.com

WOD

5 Rounds for time of:
12 Dumbbell Thrusters 40/30lbs
12 Box Jumps 24/20in
Post time to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
10 Hand Stand Push ups
Post rounds completed to comments.

Rest Day

Rest Day

WOD

3 Rounds for time of:
10 Front Squats 115/155lbs
15 Pull ups Strict
50 Double Unders
Post time to comments:
Compare to: 151028

WOD

21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees

Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max
Compare to: 150930

WOD

 AMRAP in 12 minutes of:
Run 400m
6 power cleans 155lbs
12 pull ups
24 kettle bell swings 24k
Post number of rounds to comments:

WOD

For Time:
Run 800m
50-40-30-20-10 Double Unders
30-26-22-18-14 DB Snatches 45/30lbs
Run 800m
Post time to comments:

WOD

EMOM continue as a long as you are able:
Complete 10 Push ups and 10 squats.
Post number of minutes completed.
 

Rest Day

Rest Day

WOD

Complete 5 rounds for time of:
Run 200m
20 Kettle bell swings 24/16k
20 Wall Balls 20/14lbs

June Schecter, 60+ Division, at CrossFit Island Park

WOD

Run a 5k.
Post time to comments:
Map on the Board
Compare to: 150316

WOD

Deadlifts to 80% then
3-3-3

then AMRAP in 12 min of:
10 Burpees
15 Toes to Bar
30 Double Unders
Post number of rounds to comments:

WOD

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.
Post time to comments.
Compare to: 140408

WOD

4 Rounds of time of:
15 Overhead squat 115lbs
Row 400
Rest 1 min
Post total time to comments:

Rest Day

Rest Day

WOD

21-15-9 for time of:
Power Clean 135/95lbs
Burpees over the bar
Post time to comments:

WOD

3 Rounds for time of:
5 155lb Cleans
25 Ring Dips
post time to comments:

WOD

Push Press
6-5-5-4-4
Post loads to comments:
AMRAP in 15 min of:
Run 200m
15 GH Sit ups
8 Pull ups
Post number of round to comments:

WOD

5 Rounds for time of:
10 Toes to Bar
10 Snatch 95/65
10 Box Jumps 24"/20"
Post time to comments:

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 131224

Rest Day

Rest Day

WOD

Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to110426.

WOD

3 rounds for time of:
20 strict ring dips
20 strict chest-to-bar pull-ups
10 barbell Turkish get-ups, 55 lb.
Post time to comments.

WOD

Clean and Jerk
5-3-1-3-5
Post loads to comments:
Compare to: 160208

WOD

7 Rounds for time of:
12 One legged squats
24 Kettle bells swings 24k
Post time completed to comments:
Compare to: 160115

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups or 30 reps with a abmat
145-lb. Front squats, 10 reps
Post rounds completed to comments.

Rest Day

Rest Day

WOD

4 Rounds for time of:
500m
20 Kettle bell swings 24k/16k
20 Box Jumps

WOD

For time:
55 handstand push-ups
55-calorie row
55 wall-ball shots
55 deadlifts (Body Weight)
Use the same loads you used in Workout 16.4.
Post time to comments.

WOD

As Many Rounds as Possible in 15 minutes of:
3-6-9 reps of:
Overhead Squats 95lbs/65lbs
Burpees
Post the number of rounds completed to comments:
Compare to 150407

WOD

Deadlifts
6-4-4-3-2-2, more info on the board

12 AMRAP of:
12 Burpees
12 Pull ups
12 Kettle bell Thrusters 16k/12k
Post loads and number of rounds to comments:

WOD

Strength Day
Push press
5 reps at 50%, 5 reps at 70%, 3 reps at 85%, 3 reps at 85%:

Rest Day

Rest Day

WOD

CrossFit Games 16.5
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Post time to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.
Compare to: 140331

WOD

Complete as Many Rounds as Possible in 20 minutes of:
5 Ring Muscle ups
5 Cleans
Post reps and load to comments:

WOD

Hang Snatch
5-5-5-5-5
Post loads to comments:
Compare to: 160112

WOD

For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses
Post time to comments.

WOD

Workout 16.4
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 2016 Reebok CrossFit Games Open.

WOD

Workout 16.4
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 2016 Reebok CrossFit Games Open.

WOD

Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps

WOD

3 Rounds of: 5 minute AMRAP, follow by 1 minute break between each round.
12 reps of Deadlifts 95/65lbs
10 reps of Hang cleans 95/64lbs
8 Thrusters 95/65lbs
Post the time of each round to comments:

WOD

2 Rounds for time of:
800m run
40 Sit ups
30 Kettle bell swings
20 Pull ups
10 Burpees
Post time to comments:

WOD

Crossfit Games 16.3
As Many Rounds as Possible in 7 minutes of:
10 Power Snatches 75lbs/55lbs
3 Bar Muscle ups
Post number of rounds/reps to comments:
If you completed 16.3 this weekend, and Alt. WOD will be on the board.

Rest Day

Rest Day

WOD

Prep, 16.3
Practice Bar Muscle ups and Power snatches 75lbs

WOD

Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb.
6 burpees
5 cleans, 225 lb.
5 chest-to-bar pull-ups
4 thrusters, 155 lb.
4 muscle-ups
Post time to comments.

---

 

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas. He is survived by his wife, Katy; and two children, Abigail and Quinton.

WOD

Snatch
5-3-2-1-1
then
For Time:
100 Double Unders
50 GH Sit ups
25 Pull ups
Post loads and Time to comments:

WOD

As Many Rounds as Possible in 20 minutes of:
Run 200 meters
20 Power Cleans 95/65lbs
40 Double Unders
Post number of rounds to comments:

WOD

Crossfit Games 16.2
AMRAP in 4 minutes of:
25 Toes to Bar
50 Double Unders
15 Cleans 135lbs
if completed
then
AMRAP in 4 minutes of:
25 Toes to Bar
50 Double Unders
13 Cleans 185 lbs
if completed then:
AMRAP in 4 minutes of:
25 Toes to Bar
50 Double Unders
11 Cleans 225lbs
etc.

Rest Day

Rest Day

WOD

5 Rounds of time of:
16 reps of 35/20lbs Dumbell Thrusters
16 reps of Pull ups

WOD

5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood
Post time to comments.
Compare to: 151222

WOD

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to: 130829 
No 150312 Post

WOD

20-15-10 reps of:
Goblet Squats 24k
Push ups
Toes to Bar
Post your time to comments:

WOD

CrossFit Games 16.1
As Many Rounds as Possible in 20 Min of:
25 ft Walking Lunge, 95 lb barbell
8 burpee over bar
25 ft Walking Lunge, 95lb barbell
8 Chest to Bar Pull ups
Post the number of round (reps) to comments:
Alternate WOD will be posted on the board

Rest Day

WOD

16.1 WOD, Saturday at 10am, warm up at 9:30

WOD

CrossFit Games 16.1
As Many Rounds as Possible in 20 Min of:
25 ft Walking Lunge, 95 lb barbell
8 burpee over bar
25 ft Walking Lunge, 95lb barbell
8 Chest to Bar Pull ups

WOD

Complete 4 rounds for time of:
15 Thrusters 95/65lbs
10 Toes to Bar
5 Burpees over Bar
Post time to comments:
Compare to: 151124

WOD

AMRAP in 12 minutes of:
Run 100m
22 Sit ups
11 Pull ups
Post number of rounds to comments

WOD

24-21-18-15-12 for time:
Burpees
Hang Dumbbell Snatch
Post load and time to comments