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Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


WOD Leaderboard

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Friday, February 22, 2019

Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

Coach’s notes:

Post time to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.

WOD Leaderboard
Comments: 9

Thursday, February 21, 2019

WOD:

5 Rounds for distance(s) and time(s) of:

5 Rounds of the Bear Complex – 135#/95#
10 Single Leg Hops/Side (for distance)
15 V Sit-ups
REST 2:00

TT WOD – 19.1:

Coach’s notes:  Post results for all sets to comments. Come out to watch the 19.1 announcement at 6pm and the infamous Head to Head Duel between Stephen K. and Derek M. at 7pm!

TAGS – Intervals, Unilateral, Core, Opens

Comments: 9

Wednesday, February 20, 2019

1 round for time(s) of:

Row 500m
REST 1:30
Row 500m
REST 1:30
Row 500m
REST 5:00
Row 1000m

Coach’s notes:

Post time for each row to comments.

WOD Leaderboard
Comments: 10

Tuesday, February 19, 2019

WOD:

Front Squat – 3, 3, 3, 3, 3, 3

Compare to Tuesday, November 7, 2017

TT WOD – Opens Prep:

18.4- For time:

21 Deadlifts – 225#/155#
21 Handstand Push-ups
15 Deadlifts – 225#/155#
15 Handstand Push-ups
9 Deadlift – 225#/155#
9 Handstand Push-ups
21 Deadlifts – 315#/205#
50 ft. Handstand Walk
15 Deadlifts – 315#/205#
50 ft. Handstand Walk
9 Deadlifts – 315#/205#
50 ft. Handstand Walk

*9:00 time cap

Coach’s notes:

Post loads for all sets for WOD and reps complete or time to complete TT WOD to comments.

WOD Leaderboard
Comments: 16

Monday, February 18, 2019

Complete 2 rounds for reps of:

1:00 Row/Bike/Ski – Cals
1:00 REST
1:00 Dumbbell Press – 45#/30#
1:00 REST
1:00 Squat Jumps – 24”/18” above reach
1:00 REST
1:00 Rope Climb
1:00 REST
1:00 Dumbbell Devil’s Press – 45#/30#/hand
1:00 REST
1:00 Dumbbell Front Rack Support

Coach’s notes:

Post reps for all sets and totals to comments.

WOD Leaderboard
Comments: 4

Sunday, February 17, 2019

1 round for time of:

100 Double Unders
25 Ring Dips
50 Switch Lunges holding Med Ball – 20#/14#
75 Box Jumps – 24”/20”
100 Double Unders
75 Kettlebell Swings – 1.5/1.0 pood
50 Overhead Squats – 95#/65#
25 Wallballs
100 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, February 16, 2019

TT WOD – Partner:

For time complete:

5 rounds of Cindy each, while partner holds front plank.

Then complete 5 rope climbs each, while partner hangs from the bar.

Then complete 100 synchro wallballs – 20#/14#

WOD:

Work to your heaviest in the following complex:

5 Snatch Grip Deadlift/3 Hang Squat Snatch/5 BTN Snatch Grip Push Press

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Friday, February 15, 2019

Tabata Intervals for reps of:

  1. Pull-ups
  2. Sit-ups
  3. Dumbbell Front Rack Support – 50#/35#/hand
  4. Dumbbell Deadlift – 50#/35#/hand

Coach’s notes:

For dumbbell support, hands must be around the handles completely and supporting the weight from beneath. Post reps per round, per movement and all totals to comments.

WOD Leaderboard
Comments: 3

Thursday, February 14, 2019

WOD:

Back Squat – 10, 10, 10, 10

TT WOD – Opens:

15.4 – Complete as many reps as possible in 8 minutes of:

3 Handstand push-ups
3 Cleans – 185#/125#
6 Handstand push-ups
3 Cleans – 185#/125#9
9 Handstand push-ups
3 Cleans – 185#/125
12 Handstand push-ups
6 Cleans – 185#/125#
15 Handstand push-ups
6 Cleans – 185#/125#
18 Handstand push-ups
6 Cleans – 185#/125#

Etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds. each movement per round

 

Coach’s notes:

Post loads for each set of WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 14

Wednesday, February 13, 2019

For time:

Row 1000m
50 Shoulder to Overhead – 135#/95#
100 Single Arm Reverse Dumbbell Walking Lunges – 50#/35#
Row 500m

Coach’s notes:

Perform 50 reps of walking lunges with left arm and 50 with right. Post time to complete to comments.

WOD Leaderboard
Comments: 12