WOD – November 16, 2019

Today is bring a friend day at 8am and 930am!

Work Out of the Day


“Slay Ride”

In teams of 2, 
as many rounds as possible in 18 minutes of:
60 thrusters, 95/65lb (buy in)
2 x 40ft sled push, 245/165lb
4 handstand pushups
8 front rack walking lunges, 95/65lb

*share the thrusters. Then one athlete must complete a whole round before tagging the other athlete.

Post rounds completed to beyond the whiteboard.  

WOD – November 15, 2019

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

Work Out of the Day


                                                                                                                                                                                   

“Wes”

For time:
800m run, 25/15lb
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20″
3 cleans, 185/125lb
Then,
800m run, 25/15lb

Post time to beyond the whiteboard.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.  Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

WOD – November 14, 2019

Work Out of the Day


“Triple Charge”

For time:
30/24 calorie row
30 medball situps, 20/14lb
30/24 calorie bike
30 kb swings, 53/35lb

Rest until 10 minutes then,

21-15-9 reps for time of:
row for calories
medball situps, 20/14lb

Rest until 20 minutes, then

21-15-9 reps for time of:
calorie bike
kb swings, 53/35lb

Post times to beyond the whiteboard.  

WOD – November 13, 2019

Work Out of the Day


Dumbbell Thrusters 5-5-5-5-5

then,

“Arm & Hammer”

6 rounds for max reps in 2 minutes of:
40 double unders
10 toes to bar
max reps X
2 minute rest
X1 = left arm dumbbell overhead lunges, 50/35lb
X2 = right arm dumbbell overhead lunges, 50/35lb
X3 = left arm dumbbell overhead squats, 50/35lb
X4 = right arm dumbbell overhead squats, 50/35lb
X5 = left arm dumbbell thrusters, 50/35lb
X6 = right arm dumbbell thrusters, 50/35lb

Post loads and time reps to beyond the whiteboard.

WOD – November 12, 2019

Work Out of the Day


Power Snatch 1-1-1-1-1-1-1

then,

“Workout 20.1” (Nutrition Challenge Re do)

10 rounds for time of:
8 ground to overhead, 95/65lb
10 bar facing burpees

or 

“2018 Regional Event 4”

For time:
2 rounds of:
10 Snatches, 175/125lbs
12 Bar Facing Burpees
— then —
2 rounds of:
10 Snatches, 115/75lbs
12 Bar Facing Burpees

Post loads and time to beyond the whiteboard.

WOD – November 11, 2019

Happy Veteran’s Day!  Come celebrate and honor all of our veterans out there by completing Murph!  You are welcome to team up with a friend or do it solo.  All veterans can drop in for free amd our workout times are 8am, 930am, 11am, and 430pm! 

Work Out of the Day


“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to beyond the whiteboard.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD – November 9. 2019

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

Work Out of the Day


                                                                                                                                                                   

“Donny”

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

or 

“Team Donny”

21-15-9-9-15-21 reps for time of:
Deadlift, 225/155lb
Synchronized Burpees Over the Bar

Rest 5 exactly minutes, then

1 mile run for time

Post times to beyond the whiteboard.  

WOD – November 8, 2019

Our final Friday Night Lights of the season is tonight!  Click here to choose a heat time!  

Work Out of the Day


“Workout 20.5”

Rx

For time, partitioned any way:
40 muscle-ups
80 calorie row
120 wallballs, 20/14lb, 10/9ft

Scaled

For time, partitioned any way:
40 chin-over-bar pull-ups
80 calorie row
120 wallballs, 14/10lb, 10/9ft

*20 minute time cap

Post time or reps completed under the cap to beyond the whiteboard and submit your score as part of the 2020 Reebok CrossFit Games Open.

 

WOD – November 7, 2019

Work Out of the Day


“Triple Mash”

Tabata Mashup
bike calories
pushups
1 minute rest
Tabata Mashup
box jumps, 24/20″
situps
1 minute rest
Tabata Mashup
russian kb swings, 53/35lb
air squats

Post reps completed to beyond the whiteboard.  The 3 couplets can be completed in any order.