WOD

5 Rounds for time of:
20 Front Squats 95lbs, from the floor.
20 abmat sit ups, GHD sit ups if you have one.
Run 200m
Post your time to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
15 Pull ups
30 Wall Balls 20/14lbs
Run 200m
Post number of rounds to comments:

WOD

Every Minute on the Minute complete (EMOM)
2 Overhead squats
Increase the load at 3,5,7,9 rounds
Post loads to comments:
Compare to 151113

WOD

Happy Halloween  

Complete as many rounds as possible in 12 minutes of:
15 Dumb bell Thrusters 40/30lbs
15 Box Jumps
15 Sit ups
Post the number of rounds to comments:

Rest Day

Rest Day

WOD

For Time:
Run to Fort Crook and back.
then
21-15-9 of:
Deadlifts
Hand Release Push ups
then
Run to Fort Crook and back.
Post time to comments:
Compare to: 160922

WOD

5 Rounds for time of:
25 Hand Release Push ups
25 Goblet Squats 16k
25  Abmat Sit ups

WOD

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

Compare to: 160728

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: 161006

WOD

For Time:
Run 800m
80 Wall ball shots 20/14lbs
Run 600m
60 Burpees
Run 400m
40 Toes to Bar
Run 200m
20 Hand Stand Push ups
Run 100m
10 Muscle ups
Post time to comments:

Rest Day

Rest Day

WOD

 3 Rounds for time of:
Run 400m
10 Front Squats 185/135lbs
Post time to comments

WOD

Every Minute on the Minute for 20 minutes of:
On even minute complete,
7 Pull ups
15 push ups
On Odd minute complete,
15 situps
30 Double Unders
Post # of rounds to comments:

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:
Compare to:  160309

WOD

Complete as many rounds as possible in 12 minutes of:
10 reps of hang cleans (squat)155/105
15 Toes to Bar
10 Burpees
Post number of rounds to comments:

WOD

3 Rounds for time of:
25 m walking lunge in front rack, 135/95lbs
10 Clean and Jerk 135/95lbs
5 Muscle ups
post time to comments:

Rest Day

Rest Day

WOD

Special Mary
For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post time to comments.
Compare to:140220

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:
Compare to: 160505

WOD

As Many Rounds as Possible in 7 minutes of:
6 Deadlifts at 275lbs
12 Toes to Bar
____
 Then find one rep max of full clean in 5 min.

Post number rounds  and one rep max completed to comments:
Compare to:160722

WOD

Power Clean
5-5-5-5-5

3 Rounds for time of:
25 GH Sit ups
15 Pull ups
Post time to comments:

WOD

AMRAP in 7 min of:
7 Burpees over bar
7 Thrusters 95/65lbs
1 sandbag run 20m
5 min break
AMRAP in 7 min of:
Run 400m
6 Hang Power Snatch 95/65lbs
6 Overhead squats 95/65lbs
Scale up or down as needed.
Don't forget CrossFit Games in ESPN 2

Rest Day

Rest Day

WOD

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Compare to: 131118

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: 160517

WOD

Overhead Squats
3-3-3-3-3
Post loads to comments:
compare to:151212

WOD

5 Rounds for time of:
15 Overhead Squats 95/75lbs
Run 200m
Rest 1 min
Post time to comments:
compare to: 160816

WOD

5 Round for time of:
10 Pull ups
10 Thrusters 95/65lbs
Post time to comments

Rest Day

Rest Day

WOD

AMRAP in 15 min of:
10 Deadlifts 115/85lbs
10 Shoulder to overhead 115/85lbs
10 Box Jumps

WOD

For Time:
21-18-15-12-9 reps of:
Burpees
Kettle bell swings 24k/16k
Post time to comments:

WOD

Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps
Compare to: 160317

WOD

Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees
Post rounds completed to comments.

---

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

WOD

5 Rounds for time of:
Run 400m (2 laps around the building)
15 reps of Hang Power Clean
Post time to comments:

Rest Day

Rest Day

WOD

"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.
Compare to: 130226

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

WOD

For Time:
Run to Fort Crook and back.
then
21-15-9 of:
Deadlifts
Hand Release Push ups
then
Run to Fort Crook and back.
Post time to comments:

WOD

5 Rounds for time of:
30 Double Unders
20 Sit ups
15 Overhead Squats 115/85lbs
Post time to comments:

WOD

AMAP in 20 min of:
40 yard shuttle
9 Burpees
18 45 dumbbell shoulder to over head
Post number of rounds to comments:

WOD

3 Round for time of:
Run 200m
12 Pull up
12 Thruster 95lbs
Post time to comments:

Rest Day

Rest Day

WOD

Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.

WOD

CrossFit Games Masters Chipper
For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds
Scott DeTore 12:13, Kelly Guillory 12:44 (14lb ball, 95lb clean, 55lb SDHP).
Post time to comments.

WOD

Clean Ladder
1-1-1-1-1-1-1
Start at 135/95
Post max reps to comments:

WOD

3 Rounds for time of:
Run 200 m
16 jumping lunges
10 reps of goblet squat 3 sec pause at the bottom
then
EMOM complete 5 Burpees

WOD

AMRAP in 5 min of:
11 overhead squats 95 lbs
11 Toes to Bar
Post number of rounds to commments:
Then
Hang Snatch
3-3-3-3-3
Post loads to comments:

Rest Day

Rest Day

WOD

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Graham Holmberg 2:04. Post time to comments.
Compare to: 150709

WOD

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.
Compare to: 141217

WOD

5 Rounds for time of:
6 Cleans 155lbs
18 Toes to Bar
Sand bag run around the building, Rain or shine (drop penalty, 10 Burpees)
Post time to comments

WOD

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.
Compare to: 150904

WOD

Gym is closed today in honor of Labor day
Get out and do your sport or activity.

Rest Day

Rest Day

WOD

3 rounds for time of:
Run 200m with a sandbag
40 goblet squats 24 k
When  3 rounds are complete
100 double unders

WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
 12 Pull-ups
Compare: 160219

WOD

Front squats
3-3-3-3-3
Post loads to comments:
Compare to:

WOD

3 rounds for time of:

20 squats
10 sit ups
5 push ups
30 squats
15 sit ups
10 push ups
40 squats
25 sit ups
15 push ups
Run 200 m
30 squats
15 sit ups
10 Push ups
20 squats
15 sit ups
5 Push ups
Run 200 m
Post time to comments:
Compare to: 121108

WOD

As many rounds as possible in 20 min of:

12 Deadlifts (body weight)

12 Ring Dips

Run shuttle 50 m

Post number of rounds to comments:

Congrats to David Lastra and Sonja Walker for completing their CF Level 1

Rest Day

Rest Day

WOD

3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps
Post time to comments.
Compare to: 150909

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

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

WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to:  150921

WOD

Complete for 4 rounds for max reps:
1 min max reps of double unders
1 min max reps of kettle bell swings
1 min max reps of box jumps
1 min max reps ball slams
Rest 2 minutes
Post total reps for each movements, and total reps completed.

Rest Day

Rest Day

WOD

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

WOD

4 Rounds of time of:
15 Overhead squat 115lbs
Row 400
Rest 1 min
Post total time to comments:
Compare to: 160418

WOD

AMRAP in 5 min of:
10 Goblet squats 24k/16k
10 Burpees
1 min. break
AMRAP in 5 min of:
5 Power Cleans 145/95lbs
10 Pull ups
Post number of rounds to comments:
Compare to: 160222

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:
Compare to: 160603

WOD

All the WODs are at the new location!
Complete as many rounds as possible in 15 min of:
2 reps Clean and Jerk 135/95lbs
2 reps Pull ups
Post number of rounds to comments:

Rest Day

Rest Day

WOD

AMRAP IN 12 min of:
15 push ups
9 Thrusters 95lbs
6 step ups w/ sand bag
Post number of rounds to comments:

WOD

Moving Day!
Move as much weight as you can to the new weight room.

I need a name for the building on campus, old name is ETB
Another new acronym. I will chose the best name submitted.
Post your best in the comments, Good Luck!

WOD

Hang Snatch
2-2-2-2-2
Then complete 3 Overhead squats after each rep.
Post loads to comments:

WOD

Run 800m
Complete as many rounds as possible in 12 minutes of:
16 kettlebell snatch 24k/16k
16 Wall ball 20/14lbs
then;
Run 400m
Post number of rounds completed

WOD

TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, 36-inch box
12 kettlebell swings, 2 pood
Post rounds completed to comments.
Compare to: 150121

Rest Day

Rest Day

WOD

5 Rounds for time of:
Run 400m
50 Walking Lunge
25 Push ups
Post time to comments:

WOD

Complete as Many Rounds as Possible in 30 min of:
Run 800 meters
200m Farmer carry 24k/16k
50 Burpee Pull ups
200m Sand bag run
Post the number of rounds completed to comments:

WOD

Overhead Squats
2-2-2-2-2-2-2

Post you load to comments:
Compare to: 130129
 Coach Glassman explains this so well! Read on.

By Greg Glassman

August 01, 2005


The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.

The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

WOD

3 Rounds for time of:
10 Front Squats 115/155lbs
15 Pull ups Strict
50 Double Unders
Post time to comments:
Compare to: 160429

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
Compare to: 160616

Rest Day

Rest Day

WOD

3 Rounds for time of:
15 reps of dumbell power snatch alt. 55lbs/35lbs
15 Burpees
Run 200m
Post time to comments:

WOD

Snatch
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:
Compare to: 160506

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 Snatch 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.