Monday 11/12/18
Author: CFP
Friday 11/9/2018
“DARKHORSE” 11 Rounds -3 Clean & Jerks (155/110) -5 Wall Balls (25/20) -1 Rope Climb In Honor of Lance Corporal Erick J. Hodges (Left) and Lance Corporal George J. Payton(Right). […]
Thursday 11/8/2018
Skill/Strength 5×10 GHDs WOD 800m Run Buy-in 42-30-19 -Cal-Row 21-15-9 Deadlift 205/145 800m Run Cash-Out
Wednesday Wod-Off 11/7/18
WOD 10 Rounds 5 pull ups 5 push up 5 Rounds 10 KB sit ups 53/35 10 burpees 2 Rounds 25 Wall Balls 20/14 25 Cal Bike -Each Segment will […]
Tuesday 11/6/2018
Skill/Strength Bench Press 4X10 @ 60% WOD 6 Rounds -10 Front Squats 95/65 -10 Sumo Deadlift High Pull 95/65 -Sled Push 90/50 -15 Evil Wheels
Monday 11/5/18
Skill/Strength 8 min EMOM 100m sprints Score will be slowest sprint WOD 4 rounds 10 t2b 15 db step ups 35/20 20 alternating db snatches 35/20 50 double unders
Friday 11/2/18
“Dork (Together)” For Time 33 Back Squats (225/155 lb) 15 Burpees 33 Deadlifts (225/155 lb) 15 Burpees 33 Kettlebell Swings (70/53 lb) 15 Burpees Firefighter Michael Kennedy was a Crossfit […]
Thursday 11/1/18
Wod 10 – 1 min rounds 10 KBS 53/35 5 HSPU remaining time max pull ups -1 min rest after each round – score will be number of pull-ups Extra […]
Wednesday Wod Off 10/31/18
WOD #1 12 mins to establish 3 RM Overhead Squat WOD #2 3 rounds 200 m Run 20 KB Overhead Lunges 10 each arm 53/35 15 Toes To Bar WOD […]