Recent WODs

Hang Power Clean & Jerk 1-1-1-1-1 & 5 RFT: 3 Rounds Of Cindy and 1 Round Of DT

Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as need…

Adv RX: Every 3 mins for 15 mins: Bench Press and Handstand Walk & 10 RFT: Rows and Bench Press

Adv RX Class:
Every 3 mins for 15 mins: Bench Press and Handstand Walk
Every 3 mins for 15 mins do:
3 Bench Press, pick load
Handstan…

Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs

Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs
Teams of 3 complete 3 rounds for time of:
100 Row Calories
50 Bench Press (1…

Lifting: 1 Hang Squat Clean + 2 Front Squats & 3 RFT: Run, Row Calories and Dumbbell Front Squats

Lifting: 1 Hang Squat Clean + 2 Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using hea…

Power Snatch 2-2-1-1-1-1 & 4 RFT: Double Unders, Power Snatches and Bar Muscle-ups

Power Snatch 2-2-1-1-1-1
Power Snatch 2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

…

Back Squat: 3-3-3 & 5 RFT: Run, Hand Release Push-ups and Wall Balls

Back Squat: 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

5 RFT: Run, H…

Deadlift 2-2-2-2-2 & FT: AbMat Sit-ups and Deadlifts

Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

FT: AbMat …

Jerk 3-3-3-3 & TK

Jerk 3-3-3-3
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
BTWB

TK
C…

Advanced RX: EMOM for 8 mins: Power Clean & Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-bars & Pt. 2: 5 RFT: Double Unders and Runs

Advanced RX Class:
EMOM for 8 mins: Power Clean
1 Power Clean, pick load
Every 1 min for 8 mins.
BTWB

Pt. 1: AMRAP 10 mins: Powe…

Team WOD: AMRAP 20 mins: Partner Runs, Power Cleans and Toes-to-bars

Team WOD: AMRAP 20 mins: Partner Runs, Power Cleans and Toes-to-bars
As a team of 2 complete as many rounds as possible in 20 mins of:
…

Front Racked Alternating Reverse Lunge 8-8-8 & Alt EMOM 18 mins: Rows, Burpees and Wall Balls

Front Racked Alternating Reverse Lunge 8-8-8
Front Racked Alternating Reverse Lunge 8-8-8
Use the heaviest weight you can for each set….

Weighted Ring Dip 5-4-3-2-1 & 4 RFT: Run, Handstand Push Ups and Rope Climbs

Weighted Ring Dip 5-4-3-2-1
Weighted Ring Dip 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* …

Every 2 mins for 12 mins: Squat Snatch + Overhead Squats & 5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats

Every 2 mins for 12 mins: Squat Snatch + Overhead Squats
Every 2 mins for 12 mins do:
1 Squat Snatch + 1 Overhead Squat, pick load

B…

Deadlift: 3-3-3-3-3 & Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under Ladder

Deadlift: 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

Chipper: …

Back Squat 4-4-4 & FGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups

Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

FGB Style: Air…

Advanced RX: Deadlift + Hang Clean + Hang Clean & Jerk & Chipper: Row, Handstand Walks, Single Dumbbell Hang Clean & Jerks and K2E

Advanced RX Class:
2018 CrossFit Team Series Event 7
10 mins to establish a 1 rep max each of:
Deadlift + Hang Clean + Hang Clean &amp…

Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push Jerks

Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push Jerks
As a team of 2 complete for time:
40 Row Calories
60 Dea…

Front Racked Alternating Reverse Lunge 10-10-10 & AMRAP 20 mins: Rows, Medicine Ball Cleans and Kettlebell Swings

Front Racked Alternating Reverse Lunge 10-10-10
Front Racked Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for eac…

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1 & 12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1
Use the heaviest weight you can f…

Back Squat : 6-6-6 & 3 RFT: Run, Back Squats and Rope Climbs

Back Squat : 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

3 RFT: Run, …

Bench Press 3-3-3-3 & 5 RFT: Run, Burpees and Sumo Deadlift High-pulls

Bench Press 3-3-3-3
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

5 RFT: R…

Thruster 2-2-2-2-2 & 3 RFT: Wall Balls and Toes-to-bars

Thruster 2-2-2-2-2
Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

3 RFT: Wal…

Advanced RX: EMOM for 8 mins: Squat Clean & FT: Rows, Squat Cleans and Box Jumps

Advanced RX Class:
EMOM for 8 mins: Squat Clean
1 Squat Clean, pick load
Every 1 min for 8 mins.
BTWB

FT: Rows, Squat Cleans and…

Team WOD: AMRAP 20 mins: Rows, Squat Cleans and Box Jumps

Team WOD: AMRAP 20 mins: Rows, Squat Cleans and Box Jumps
As a team of 2 complete as many rounds as possible in 20 mins of:
Row 150m/12…

Deficit Deadlift: 5-5-5 & 5 RFT: Deadlifts, Sit-ups and Lateral Burpees

Deficit Deadlift: 5-5-5
Deficit Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on ex…

Squat Snatch 1-1-1-1 & Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead Squats

Squat Snatch 1-1-1-1
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

Alt EM…

Jerry

JerryFor time:
Run, 1 mi
Row, 2000 m
Run, 1 mi

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude Hi…

Jerry

Jerry
For time:
Run 1 mile
Row 2000m
Run 1 mile
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Alti…

Push Press: 1-1-1-1

Push Press: 1-1-1-1Push Press 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with hangi…

Push Press: 1-1-1-1 & L Sit (Hanging) : 3x 30 secs & Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups

Push Press: 1-1-1-1
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with…

Front Squat: 1RM

Front Squat: 1RMRecord your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.BTWB

Front Squat: 1RM & FT: Front Squats, Kettlebell Swings and Run

Front Squat: 1RM
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
BTWB
…

Advanced RX: Glen

Advanced RX Class:
Glen
For time:
30 Clean & Jerks (135#/95#)
Run 1 mile
10 Rope Climbs, 15 ft
Run 1 mile
100 Burpees
Former …

Team WOD: Team Glen

Team WOD:
Team “Glen”
As a team of 2 complete for time:
40 Clean & Jerks (135#/95#)
Run 1 mile (400m shuttle. You and your partne…

Back Squat : 5-5-5 & 4 RFT: Rows, Back Squats, Rows and Push Press

Back Squat : 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

4 RFT: Rows,…

Back Squat : 5-5-5

Back Squat : 5-5-5Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB

Bench Press 4-4-4-4 & 4 RFT: Bar Muscle-ups, Burpees and Double Unders

Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

4 RFT: B…

Bench Press 4-4-4-4

Bench Press 4-4-4-4Bench Press 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB

Lifting: Deadlifts and Hollow Rocks & Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Lifting: Deadlifts and Hollow Rocks
Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per …

Lifting: Deadlifts and Hollow Rocks

Lifting: Deadlifts and Hollow RocksDeadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
*…

Front Squat 2-2-2

Front Squat 2-2-2Front Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB

Front Squat 2-2-2 & Never Forget 9/11 WOD

Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

Never Forget…

Hang Squat Snatch: 2RM & AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

Hang Squat Snatch: 2RM
Find your Hang Squat Snatch 2 Rep Max.

BTWB

AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead S…

Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups

Advanced RX: Squat Clean Thruster 1-1-1-1-1Squat Clean Thruster 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed bet…

Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups & Pt. 2: FT: Dumbbell Thrusters and Handstand Walks

Advanced RX Class:
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest a…

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