WODS

Performance A. Every 2 minutes, for 24 minutes (4 sets of each): Station 1 – Bulgarian Goat Bag Swings @ 3011; 10-12 reps Station 2 – Single-Leg Box Step-Up @ 3111; 6-8/leg Station 3 – Ring Rows @ 2111; 8-10…

Performance Today we are gonna give the CrossFit Team Series Event 1 a try J There will be 4 person Teams consisting of 2 males and two females. Thus far on the leaderboard the best time in the world is…

Performance A. Every 3 minutes, for 12 minutes (4 sets): 20 Walking Lunges with Dumbbells or Kettlebells *Go as heavy as possible each set.   B1. Chest supported DB Row (supine); 10-12 x 3 sets, rest 60sec B2. Single-Leg Glute…

Performance A1. Bench Press @ 21×1; 5 reps x 5 sets, rest 60sec A2. 1-arm DB Row; 8-10/arm x 5 sets, rest 60sec   B. For time: Row 500 Meters + Three rounds of: 15 Push-Ups 10 Box Jump-Overs +…

Performance  *Part “A” is dedicated to Wes Shilderink A. Every 2 minutes, for 18 minutes (3 sets each): Station 1 – Arch to Hollow rolls x 20 reps or holds for 30sec *alternate from holding a supine hollow body position…

Performance A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Back Squat @ 30×1; 6 reps Station 2 – Strict Supinated Pull-Ups @21×0; 6 reps *add weight if possible   B. Five rounds for time…

Perfomance “The CrossFit community lost one of its own recently to a tragic culprit: suicide.  Becky Sefscik passed away on Monday, August 31, 2015 after deciding to take her own life.“ “Becky was a Navy veteran and suffered from Post…

Performance In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell Shoulder to Overhead 400 Meter Run 100 Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform the…

Performance Warm-Up Dead Bug; 3 sets x 10 breaths Supine Psoas March; 3 sets x 10 reps each side Wall Squats @ 3311; 3 sets x 5 reps Ring Row @ 2111; 3 sets x 5 reps   A1. Front…

Performance A1. Barbell or Dumbbell Push Press; 6-8 reps x 4 sets, rest 45sec A2. Single-Leg Box Step-Ups @ 3011; 6-8/each x 4 sets, rest 45 *slowly descend from top of the box and gently tap your heal to the…

Performance A. Every 2 minutes, for 30 minutes (5 sets of each): Station 1 – Deadlift x 3 reps *build in load with the goal of making the last two sets today’s heavy triple Station 2 – Muscle-Ups x Max…

Performance A1. Overhead Squat @ 30×1; 8-10 reps x 4 sets, rest 90sec *BB starts from floor A2. Weighted Pull-Ups; 3-5 reps x 4 sets, rest 90sec   B1. 90 degree Powell Raise (thumbs down); 20 reps x 2 sets,…

Performance A. Every 2 minutes, for 20 minutes (10 sets): Halting Clean Deadlift (pause at knee) + Hang Clean + Jerk *Build over the course of the ten sets to today’s heavy.   Beginners Perform Halting Clean Deadlift (pause at…

Performance Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between sets, and complete a total of five sets. *2nd Heat could…

Performance A. Every 2 minutes, for 18 minutes: Minutes 0-2: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3 reps)   Minutes 2-4: Handstand Walk x 10 meters (Or…

Performance A. Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Above knee Hang Clean + Clean + Jerk *Build over the course of the 8 sets to today’s heavy.   Beginners Perform: High Hang Power Clean…

Performance A1. Bulgarian Split Squat @ 30X1; 8/leg x 4 sets, rest 45sec b/w legs A2. Banded pull throughs; 15 reps x 4 sets, rest 60sec A3. Thumbs down 90 degree powell raise @ 4011; 10/arm x 4 sets, rest…

Performance Warm-Up 1. Nose to Wall Handstand hold; 20-30sec x 3 sets, rest 30 2. Ring pec stretch; 20-30sec hold x 3 sets, rest 30 3. Hang Muscle Cleans; 6-8 reps x 3 sets, rest 1min   A. Take 15…