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

WOD

Back squat 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

 

WOD

 J.T.
21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

Post time to comments.

 

WOD

 Complete as Many Rounds as Possible in 15 min of:

10 Hang Cleans 95/75lbs

10 Wall Balls 20/14lbs

Rest Day

Rest Day

WOD

 As Many Rounds as possible in 15 minutes of:

20 Dumb bell snatches

10 Pull ups

Run 200m

Post number or rounds to comments:

WOD

 Deadlift

7-5-3-1

Post loads to comments:

WOD

 4 Rounds of:

50m Bear hug plate carry

25 Ball slams

10 Turkish get ups 35/20lbs

WOD

20-16-12-8 reps for time of:
Thrusters 75/55lbs

Toes to Bar

Post time to comments:

WOD

3 Rounds for time of:

30 Kettle bell swings 24/16k

15 Burpees

Post time to comments: 

Rest Day

Rest Day

WOD

 For time:
Run to Ft Crook and Back 

_____

then
10 Pull ups
20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thrusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups

_____
Run to ASB and Back
Post time to comments:

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

Post time to comments:

WOD

 As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

WOD

 3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
Post time to comments:

WOD

 4 rounds for time of:
In 3 minutes complete:
12 Clean and Jerks
Max cal Row the remaining time
Rest 2 minutes between sets

Rest Day

Rest Day

WOD

 Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

WOD

 Strength day

Bench Press

9-7-5-3-3

Post loads to comments:

WOD

 As Many Rounds as possible in 20 min

40 Cal Row

30 ball Slams

20 DB Snatch (alt) 40/35lbs

10 Burpees

WOD

 4 rounds for time of:

15 Overhead squats

15 Pull ups

200m Sprints

Post time comments:

WOD

 Complete as many rounds as possible in 20 min of:

20 Cal Row

10 Burpees over the rower

20 Wall Balls

 

Rest Day

Rest Day

WOD

 Complete a 20 minute run, carry a backpack.

Post your time to comments:

WOD

 3 Rounds for time of:

30 Squats

10 Box Step up

10 Push press

Post time to comments:

WOD

 As Many  Rounds as Possible in 12 minutes of:

12 Push ups

12 Goblet Squats

12 TRX

Post number of rounds to comments:

WOD

 

5 Rounds for time of:

4 Muscles ups

20 Walking lunges 

Post time to comments:

Rest Day

 Take time today to remember those who have fallen to protect our freedoms

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.
themurphchallenge.com
Post time to comments.

WOD

 As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

WOD

 Strength

Sumo Deadlift

9-7-5-3-3

Post loads to comments:

 

WOD

AMRAP in 20 minutes of:

 Row 500m

8 Man Makers 25lbs/15lbs

Post time to comments:

WOD

 

50-40-30-20-10 reps for time of:

Kettlebell swings
Sit-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.

Rest Day

Rest Day

WOD

 3 Rounds of:

Run 300m

20 Pull ups

20 Hand Release push ups

20 Sit ups

20 Squats

 Post time to comments:

 

WOD

 Back Squat

9-7-5-3-1

Post loads to comments

WOD

 For Time

 Row (Calories)

40-30-20-10

Burpee 

10-8-6-4

Hang Power Snatch, 95/65

10-8-6-4

WOD

 As Many Rounds as Possible in 15 minutes of:

20 Wall Balls

10 Toes to Bar

8 Box Jumps

Post number of rounds to comments:

WOD

8 Rounds for time of:

6 Pull ups

6 Power Cleans115/75lbs

6 Toes to Bar

Rest Day

Rest Day

WOD

 Complete a 20 min run, carry a weighted ruck if you have one.

Post the distance covered.

 

WOD

 For Time:

20-16-12-8

Single arm KB Snatch (alt)

Sit up

Double Under

WOD

 Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time 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 girl and rounds completed to comments.

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:

Rest Day

Rest Day

WOD

Run 800m 

then

 7 Rounds for time of:

10 Pull up

20 Push ups

30 Squats

then

Run 800m

WOD

 3-3-3-3-3

Shoulder Press

Push Press

Push Jerk

Post load to comments:

WOD

 10 Round for time of:

15 Burpees

15 cal Row

WOD

Complete as many rounds as possible in 15 minutes of:

30 Double Unders

12 DB Snatch 45/30lbd

Post number or rounds to comments:

 

Rest Day

Rest Day

WOD

 3 Rounds for time of:

Run 400m

10 Toes to Bar

10 Pull ups

-----------

ROMWOD

WOD

 Back Squat

5-5-5-5

Post loads to comments:

WOD

 As Many Rounds as possible in 20 minutes:

Walking lunges 25m, 24k/16k

Row 400m

Post number of rounds to comments:

WOD

 3 Rounds for time of:

10 Pull ups

20 KB Swings

30 Push ups

40 Squats

30 Push ups

20 KB Swings

10 Pull ups

Post time to comments:

WOD

 5 Rounds for time of:

20 Wall balls 20/14lbs

15 Push Press 95/65lbs

Post time to comments:

Rest Day

Rest Day

WOD

 Run 1 mile or Row 1500m

Post time to comments:

then

complete a ROMWOD

WOD

 Front Squats 

70%-75%-80%-90% of 1 rep max

3-3-3-3

Post loads to comments

WOD

 5 Rounds for time of:

15 Push press 55lbs

15 Box Jumps 

15 Sit ups

Post time to comments

WOD

 As Many Rounds as possible in 15 Minutes of:

5 Thrusters 135/95lbs

7 Toes to Bar

4x DB Snatches (alt) 45/30lbs

Post number of rounds to comments:

WOD

 5 Rounds for time of:

10 Deadlifts (body wt)

10 Hand Stand Push ups

Post time to comments:

Rest Day

Rest Day

WOD

 Run 5k

Complete with a ROMWOD

WOD

 5 Rounds for time of:

Walking lunge 60ft, 16k farmer carry

16 pull ups

16 Push Press 95lbs

Post time to comments:

WOD

 Strength Day

Hang Cleans

5-5-3-3-1

WOD

 Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

WOD

 Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats
Post number of rounds to comments:

Rest Day

Rest Day

WOD

 For Time:

Run 800m

100 Push ups

100 Sit ups

100 Squats

Run 800m

Post time to comments:

WOD

 AMRAP in 20 min of:
20 Hand release push ups

20 Alt. DB Plank row 15lbs

20 Ball Slams

Post number of rounds to comments:

WOD

 Front Squats

3-3-3-3-3

Post loads to comments:

WOD

 4 Rounds for time of:
400m Run

15 DB Clean and Jerk

20 Toes to Bar

Post time to comments:

WOD

 As Many Rounds as Possiblein 15 minutes of:

Run 200m

15 Box Jumps

10 DB Thrusters 30/20lbs

Post number of rounds to comments:

Rest Day

Rest Day

WOD

 Run

2 min or 3.2k

Post time to comments:

WOD

 Overhead Squats

5-4-3-2-3-4

1 sec. pause in the bottom

Moderate not heavy