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Work Out of the Day (WOD)

  • 08/02

    By KB Vines | In WODS | on August 2, 2018

    Good job with those 75 power snatches for time today! Saw a lot of pr’s. 08/02 5 rounds for quality: 20 alternating single leg rdl’s w/db’s (10 each leg) 15 v ups 20 weighted alternating lateral lunges (10 ea leg) 15 ghd sit-ups *athlete chooses weight*

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  • 08/01

    By KB Vines | In WODS | on August 1, 2018

    08/01 A) “Randy” “Randy” is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children. 75 power snatches for time 75/55 rx 55/35 sc. 35/15 bg B. […]

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  • 07/30

    By KB Vines | In WODS | on July 31, 2018

    Partner wod Teams of 2 AMRAP 16: 100m farmers carry (KB’s)(50m ea partner) 70/55 rx. 400m run together 100m sled push (135/90..male/female) (50m ea) 600m row (300m each) 1 round= Partner A 50m farmers carry…partner B 50m farmers carry…both partners run together…partner A 50m sled push…partner B 50m sled push…PA 300m row…PB 300m row

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  • 07/30

    By KB Vines | In WODS | on July 30, 2018

    07/30 A) 12 minutes to establish a 1rm push jerk B. 10 rounds for time: 1 squat clean 2 bar muscle ups 3 single arm stoh w/db Squat clean- 225/155 rx. 155/105 sc. 115/75 bg Stoh- 70/50 rx. 50/35 sc. 40/30 bg *a

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  • 07/27/18

    By KB Vines | In WODS | on July 27, 2018

    A) Strength For time and total lbs lifted Deadlifts 5-4-3-2-1 Bench press 10-8-6-4-2 5 deadlifts/10 bench press…4 deadlifts/8 bench press…etc *athlete chooses weights, score is total weight lifted from both movements. May increase weight each set or stay the same throughout. Every set should be challenging. B. AMRAP 8: 50ft shuttle sprint 5 burpees 50ft […]

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  • 07/26/18

    By KB Vines | In WODS | on July 26, 2018

    07/26/18 Partner wod Teams of 2 Complete the following relay style(I go you go) 10 rounds for time(5 each partner): 30 double unders 50ft handstand walk or 150ft bear crawl 20 pistols (10 each leg) P1 completes one full round…then switches with P2.

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  • 07/25/18

    By KB Vines | In WODS | on July 25, 2018

    07/25/18 17.2 Rx- Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Dumbbells-50/35 Scaled Complete as […]

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  • 07/24/18

    By KB Vines | In WODS | on July 24, 2018

    07/24/18 A) EMOM 5: 12/8 calorie bike (male/female) B. EMOM 5: 15/12 calorie row (male/female) C) EMOM 5: 150 m run 1 minute rest between each emom.

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  • 07/23/18

    By KB Vines | In WODS | on July 23, 2018

    A) 5×3 push press (climbing) Start with a light to moderate weight, increase weight each set. 4th and 5th sets should be challenging. B. “Blackjack” For Time: 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups Each round totals 21 […]

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  • 07/20

    By KB Vines | In WODS | on July 20, 2018

    07/20 AMRAP 4: 6 toes to bar 5 wall balls 30/20 rx 20/12 sc 18/10 bg 4 power clean and jerks 135/95 rx 115/75 sc 95/65 bg rest 3 minutes AMRAP 4: 5 ring dips 4 bar facing burpees 3 hang clusters (same weight as PC&Jerks) rest 3 minutes AMRAP 4: 4 GHD situps 3 […]

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