• Daily WOD Blog

    07202019

    Partner WOD; For time:

    100 Calories, Bike or Rower

    — then —

    21-15-9

    Thrusters, 95/65 lbs

    Pull-ups

    — then —

    3 rounds of:

    Run, 400 m

    21 American Kettlebell Swings, 50/35 lbs

    12 Pull-ups

    — then —

    21-15-9

    Thrusters, 95/65 lbs

    Pull-ups

    — then —

    100 Calories, Bike or Rower

  • Daily WOD Blog

    07192019

    4 rounds for time of:

    Run, 400 m

    15 Dumbbell Thrusters, 50/30 lbs

    10 Box Jump Overs, 24/20 in


    Accessory: Seated Dumbbell Z Press 4×10 Use the same weight for each set.

  • Daily WOD Blog

    07182019

    Rankel

    Complete as many rounds as possible in 20 mins of:

    6 Deadlifts, 225/155 lbs

    7 Burpee Pull-ups 10

    Kettlebell Swings, 2/1.5 pood

    Run, 200 m 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.


    Accessory: 5 Minutes of Biking, Rowing or Running at a Steady Pace.

  • Daily WOD Blog

    07172019

    For time:

    Row, 1000/800 m

    — then —

    21-15-9

    Dumbbell Hammer Curls, pick heavy load

    Handstand Push-ups

    Echo Bike Calories


    Accessory: 3 rounds for quality of:

    L Side Plank, 30 secs

    Reverse Plank, 30 secs

    R Side Plank, 30 secs

    Front Plank, 30 secs

  • Daily WOD Blog

    07162019

    Hang Power Snatch 3-3-3-3-3-3-3


    CrossFit Games Open 14.2 / 15.2

    As many reps as possible in 3 mins of:

    2 rounds of:

    10 Overhead Squats, 95/65 lbs

    10 Chest-to-bar Pull-ups

    If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 12.

    If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 14.

    If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 16.

    Follow the same pattern until you fail to complete both rounds within 3 mins.

  • Daily WOD Blog

    07152019

    Shoulder Press 3-3-2-2-2


    7 rounds for max reps of:

    max rep Row Calories, 1 min

    max rep Double Unders, 1 min

    Rest 1 min


    For quality:

    Scale Practice, 4 mins

    Saddle Archer Stretch, 4 mins

  • Daily WOD Blog

    07122019

    Back Squat : 20 Rep Max


    4 rounds, each round for time, of:

    16 Box Jumps, 24/20 in

    16 Alternating Dumbbell Power Snatches, 65/30 lbs

    Rest 2 mins between each round.

  • Daily WOD Blog

    07112019

    4 rounds for quality of:

    12 Barbell Floor Wipers, pick load

    36 Mountain Climbers


    Every 2 mins for 18 mins do:

    15 AbMat Sit-ups

    5 Single Dumbbell Front Squats, 45/30 lbs

    10 Burpees

  • Daily WOD Blog

    07102019

    Bench Press 1-1-1-1-1-1+


    For time:

    50 Double Unders

    10 Hang Power Cleans, 135/95 lbs

    40 Double Unders

    8 Hang Power Cleans, 155/105 lbs

    30 Double Unders

    6 Hang Power Cleans, 175/115 lbs

    20 Double Unders

    4 Hang Power Cleans, 195/125 lbs

    10 Double Unders

    2 Hang Power Cleans, 215/135 lbs

    RX+ Add 10 lbs to each set.