• Daily WOD Blog

    11122019

    Sumo Deadlift 10-10-10-10


    3 rounds for quality of:

    4 Kneeling Jump To Vertical Leaps

    8 Standing Broad Jumps

    100 Mountain Climbers

  • Daily WOD Blog

    11112019

    CrossFit Games Open 20.5 – Rx’d

    For time, partitioned any way:

    40 Muscle-ups

    80 Row Calories

    120 Wall Balls, 20/14 lbs, 10/9 ft

    Time cap: 20 minutes


    For quality: 200 Flutter Kicks

  • Daily WOD Blog

    11092019

    Floor Press 10-10-10-10


    Every 2 mins for 36 mins, alternating between:

    1 Power Snatch + 5 Overhead Squat, 135/105 lbs

    15 Burpee Pull-ups

    Dball Carry, 80/50 lbs, 50 m

  • Daily WOD Blog

    11082019

    Complete as many rounds as possible in 20 mins of:

    5 Pull Overs

    20 GHD Sit-ups

    Plank Hold, 1 min

    Please see other scaling options in Beyond the Whiteboard.

  • Daily WOD Blog

    11072019

    A. Hang Power Snatch 3-3-3-3-3

    B. Power Clean + Push Press, ((1+1)X2)X5

    C. 3 X 8-12 Reps Each Leg, Rear Foot Elevated Split Squats

    D. 3 X 15 Banded Face Pulls

  • Daily WOD Blog

    11062016

    50-40-30-20-10 reps, for time of:

    Row Calorie

    Thruster, 45/35 lbs

  • Daily WOD Blog

    11052016

    3 rounds for time of:

    25 Strict Pull-ups

    50 Push-ups

    75 Air Squats

    Run, 800 m

    Check Beyond the Whiteboard for scaling options.

  • Daily WOD Blog

    11042016

    CrossFit Games Open 20.4 – Rx’d

    For time:

    30 Box Jumps, 24/20 in

    15 Clean & Jerks, 95/65 lbs

    30 Box Jumps, 24/20 in

    15 Clean & Jerks, 135/85 lbs

    30 Box Jumps, 24/20 in

    10 Clean & Jerks, 185/115 lbs

    30 Single-Leg Squats

    10 Clean & Jerks, 225/145 lbs

    30 Single-Leg Squats

    5 Clean & Jerks, 275/175 lbs

    30 Single-Leg Squats

    5 Clean & Jerks, 315/205 lbs

    Time cap: 20 minutes

  • Daily WOD Blog

    11022019

    For time:

    100 Double Unders

    50 Box Jump Overs, 24/20 in

    80 Double Unders

    40 Toes-to-bars

    60 Double Unders

    30 Burpees

    40 Double Unders

    20 Handstand Push-ups

    20 Double Unders

    10 Muscle-ups

  • Daily WOD Blog

    11012019

    A. 3 Sets of:
    10 Staggered Stance Single Leg Romanian Deadlift, each side (Choose and keep same load)
    10 Single Leg Glute Bridge, each side
    *Rest 1 minute in between sets*
    B. As many reps as possible in 5 minutes:
    Push Ups
    *Every time you break, perform 10 Tuck Jumps
    C. 2 Sets of:
    20 Seconds of Floor Back Extensions
    20 Seconds of Superman Hold
    20 Seconds of Floor Back Extensions
    *Rest 90 seconds between sets
    D. 2 sets of:
    15 Seconds of Hollow Rocks
    15 Seconds of Hollow Hold
    15 Seconds of Hollow Rocks
    *Rest 90 seconds between sets.