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WOD

Turkish Get-ups for max weight

2-2-1-1-1 each side

Rest

30 Snatch for time (Rx: 135#/95#, L2: 95#/65#, L3: 75#/50#)

Performance WOD

20 C&J at maximum weight (use one weight for all 20 reps)

RESULTS:

aug5

Skill

Burgener Warm-up
Snatch

WOD

OH Squats: 5-5-5-5-5

Snatch: 1-1-1-1-1

REST

Push-Up and Sit-Up Ladder
20 push ups – 2 sit ups
18 push ups – 4 sit ups
16 push ups – 6 sit ups
…. until you reach 2 push-ups and 20 sit-ups
For time

Performance WOD

For time:

10 C&J (135#/95#)
10 C&J (155#/105#)
10 C&J (185#/115#)

RESULTS:

feb10

WOD

Open WOD 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Performance WOD

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
OH Squat (135#/95#)

For time.

RESULTS:

jan30

jan30-3 jan30-4 jan30-5 jan30-1 jan30-2

Skill

Power Snatch

WOD

Back Squats:
10-10-10

10min AMRAP of:

  • 30 DUs
  • 15 Snatch (75#/45#)

Performance WOD

Complete as many reps as possible in 7 minutes following the rep scheme below:
(100#/65#) Thruster, 3 reps
3 Chest to bar Pull-ups
(100#/65#) Thruster, 6 reps
6 Chest to bar Pull-ups
(100#/65#) Thruster, 9 reps
9 Chest to bar Pull-ups
(100#/65#) Thruster, 12 reps
12 Chest to bar Pull-ups
(100#/65#) Thruster, 15 reps
15 Chest to bar Pull-ups
(100#/65#) Thruster, 18 reps
18 Chest to bar Pull-ups
(100#/65#) Thruster, 21 reps
21 Chest to bar Pull-ups…

RESULTS:

jan14

 

WOD

Perform the following tests:

  • L-sit for time
  • Handstand walk for distance
  • Weighted pull-up for load
  • 2min Snatch for reps (75#/45#)

Performance WOD

The Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

The workout is named after Missouri firefighter and CrossFit enthusiast Ryan Hummert, who was killed by sniper fire while responding to a call.

RESULTS:

dec26

Skill:

Snatch

WOD:

35 Double-unders
1 Snatch (or 1 Snatch attempt)

7 Rounds for time

Your score will be the total time it takes to do seven rounds, and total lbs of Snatch successfully completed.

RESULTS:

photo (6)


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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