• Daily WOD Blog

    09212019

    Complete as many rounds as possible in 30 mins of:

    Plate Pinch Farmers Carry, 25/15 lbs, 100 m

    Plate Overhead Walking Lunge, 25/15 lbs, 100 m

    24 Plate AbMat Sit-ups, 25/15 lbs

    24 Plate Hip Extensions, 25/15 lbs

    5 Deadlifts, 300/225 lbs

  • Daily WOD Blog

    09202019

    3 rounds for time of:

    Run, 800 m

    20 Dumbbell Burpee Box Step-ups, 50/35 lbs, 24/20 in

    30 Dumbbell Squats, 50/35 lbs


    For quality: Stretch, 5 mins

  • Daily WOD Blog

    09192019

    Every 1 min for 10 mins: 1 Shoulder Press + 2 Push Press + 3 Push Jerk


    12-9-6-3 reps, for time of:

    Handstand Push-up

    Medicine Ball Push-up

    Slam Ball, 30/15 lbs


    For quality: Chest To Floor Stretch, 4 mins

  • Daily WOD Blog

    09182019

    For quality: Muscle-up Progression, 8 mins


    Complete as many rounds as possible in 15 mins of:

    12 Muscle-ups

    36 Kettlebell Swings, 2/1.5 pood


    3 rounds for quality of:

    Downward Dog, 30 secs

    Childs Pose, 30 secs

    Seal Stretch, 30 secs

  • Daily WOD Blog

    09172019

    Super-Set:

    Hang Squat Snatch 2-2-2-2-2, using heaviest weight per set

    Overhead Squat 3-3-3-3-3, using heaviest weight per set


    3 rounds for quality of:

    30 Russian Twists, pick load

    30 Bicycle Sit-ups

    30 AbMat Sit-ups

  • Daily WOD Blog

    09162016

    CrossFit Games Open 11.6 / 12.5 / 18.5

    As many reps as possible in 7 mins of:

    3 Thrusters, 100/65 lbs

    3 Chest-to-bar Pull-ups

    6 Thrusters, 100/65 lbs

    6 Chest-to-bar Pull-ups

    9 Thrusters, 100/65 lbs

    9 Chest-to-bar Pull-ups …

    Continue adding 3 reps each round to each movement until time expires.


    Every 1 min for 9 mins, alternating between:

    Dumbbell Push-up

    Alternating Dumbbell Hammer Curl, pick load

    Rest 1 min

  • Daily WOD Blog

    09112019

    Tabata Push Press, 75/55 lbs

    Rest 1 min

    Tabata AbMat Sit-up

    Rest 1 min

    Tabata Sumo Deadlift High-pull, 75/55 lbs

    Rest 1 min

    Tabata Push-up

    Rest 1 min

    Tabata Double Under

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

    Tabata score is the total reps performed in all of the intervals.