WOD – June 20, 2018

Work Out of the Day


3 minute AMRAP:
250m/200m row
15 power cleans, 135/95lb
max rep lateral bar burpees
3 minute REST

3 minute AMRAP:
250m/200m row
12 power cleans, 165/115lb
max rep lateral bar burpees
3 minute REST

3 minute AMRAP:
250m/200m row
9 power cleans, 185/125lb
max rep lateral bar burpees
3 minute REST

3 minute AMRAP:
250m/200m row
6 power cleans, 205/135lb
max rep lateral bar burpees

Post burpee reps for each round and total reps to beyond the whiteboard.

 

WOD – June 16, 2018

Goodluck to Amy K, Kandice, Candace, Kaylee, Bailey, Charlene, Michelle, Jessica F, and Christina!  They will be competing today at the Girls Gone Rx competition at CrossFit Max Effort!

Work Out of the Day


“2018 Granite Games Qualifier #1”

Rx
14MIN TIME CAP
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
In the remaining time…
Establish a 1-RM Snatch

Intermediate
14MIN TIME CAP
15 Burpees Over Concept 2 Erg (CAN step over)
35/25 Calorie Row
15 Burpees Over Concept 2 Erg
35/25 Calorie Row
15 Burpees Over Concept 2 Erg
In the remaining time…
Establish a 1-RM Snatch

Scaled
14MIN TIME CAP
10 Burpees Over Concept 2 Erg (CAN step over)
30/20 Calorie Row
10 Burpees Over Concept 2 Erg
30/20 Calorie Row
10 Burpees Over Concept 2 Erg
In the remaining time…
Establish a 1-RM Snatch

Post scores to thegranitegames.com . 

WOD – June 15, 2018

Work Out of the Day


“2018 GG Qualifier 2”

AsRx

For time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar
*12MIN TIME CAP

Intermediate

For time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises
*12MIN TIME CAP

Scaled

For time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (14lb–10ft/10lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises
*12MIN TIME CAP

Post time to to Granite Games by clicking here.

Then, 

5 rounds for time of:

20 situps

20 walking lunges

Post time to beyond the whiteboard.

WOD – June 13, 2018

Work Out of the Day


Front Squat (1 sec pause) 5-5-5-5-5

then,                                                                                                                                                            

“Bell”

3 rounds for time of:

21 deadlifts, 185/125lb

15 pullups

9 front squats, 185/125lb

Post loads and time to beyond the whiteboard.

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

WOD – June 12, 2018

Work Out of the Day


“Run Push Pyramid”

For time:

400m run or row 500/400m

50 pushups

400m run or row 500/400m

25 ring dips

400m run or row 500/400m

50 handstand pushups

400m run or row 500/400m

25 ring dips

400m run or row 500/400m

50 pushups

400m run or row 500/400m

Post time to beyond the whiteboard.

 

WOD – June 8, 2018

Today’s workout may be completed in teams of 2!

Work Out of the Day


                                                                                                                                                                           

“Rankel”

Complete as many rounds as possible in 20 minutes of:
6 Deadlifts, 225/155lb
7 Burpee pull-ups
10 Kettlebell swings, 70/53lb
200 m Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.