Rest Day

WOD

7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips
Post time to comments.
Compare to: 150928

WOD

Strength Day
7-5-3-1
Hang Cleans
6-4-2-1
Cleans
Post loads 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:
Compare to 160504

WOD

4 Rounds for time of:
20 reps of kettle bell Thrusters 35/25 lbs
15 Burpees
200m sprint
2 min rest
Post time to comments:

WOD

As Many Rounds As Possible in 7 minutes of:
4 Burpees
17 flutter kicks
76 foot, Walking lunge
Gym will be closed today in celebration of July 4th. BE SAFE.

Rest Day

Rest Day

WOD

Run 5K
Post time to comments:
Compare to: 150316

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 comments:

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:
Compare to: 160329

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

Hang Snatch
5-5-5-5-5
Post loads to comments:
Compare to:160323

Rest Day

Rest Day

WOD

10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Post loads to comments:
Compare to: 160212

WOD

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

WOD

Mary XXX
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups
Post reps completed to comments.

WOD

5 Rounds for time of:
12 Hand Stand Push ups
6 Cleans
Post time and loads to comments:

WOD

Granite Games, Workout #2
Complete as many rounds as possible in 17 minutes of:
50 Calorie Row
50 Wall Ball shots 20/14/lbs
50 Shoulder to Overhead 115/85lbs
50 Box Jumps 24/20in

Rest of this week (Tues-Friday)we will open at 8:00am

Rest Day

Rest Day

WOD

5 Rounds for time of:
10 reps of Power snatch 95/65lbs
20 Wall balls 20/14lbs
20 Double Unders
Post your time to comments:

WOD

Every Minute on the Minute for 17 minutes:
10 push up
10 sit up
As Many reps as possible of air squats for the rest of the minute.
Post the number of air squats performed

WOD

J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 150217
Sam Briggs, 9:37 - [video]

WOD

As Many Rounds as Possible in 15 minutes of:
10 One legged squats
10-20-30-40 yd shuttle run
20 Sit ups
Post number of rounds to comments:
Compare to: 151028

WOD

Complete as many rounds as possible in 7 minute of: 
10 reps Deadlift (225/155) 
15 reps Toes to bar

5 minutes rest

Complete as many rounds as possible in 9 minutes of:
10 Overhead Squat (95/65) 
15 Burpees
Post number of rounds in each AMRAP: 
 

Rest Day

Rest Day

WOD

Complete 5 rounds for time of:
15 reps of kettle bell swings 16k
20 reps of push ups
25 Squats
Post time to comments:
Compare to: 151118

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:160510

WOD

5 Rounds for time of:
8 Hang Cleans 135/95lbs
64 Double Unders
Post time to comments:

WOD

For as long as possible do EMOM of:
7 Thrusters 75/55lbs
7 Pull ups
7 Burpees
Post the number of minutes completed:
Compare to: 150731

WOD

6 rounds for time of:

9 dumbell snatch 30 lbs. Right hand
15 Kettlbell swings 1pood
9 dumbbell snatch 30 lbs. Left hand
15 Kettlebell swings 1 pood
Compare to: 090422

Rest Day

Rest Day

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