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WOD | Kitsap CrossFit

Workout of the Day

Friday 7/30/21

Friday 7/30/21

WOD: FOR TIME 100m Run 2 Clean and jerks (155#/105#) 3 Chest-to-bar pull-ups 4 Clapping Pushups 5 Box jumps (30"/24") 6 Overhead bumper plate sit-ups (25#/15#) 7 Ring dips 8 Medicine ball cleans (20#/14#) 9 Kettlebell swings (53#/35#) 10 V-ups 11 Wall balls (20#/14#)...

Thursday 7/29/21

Thursday 7/29/21

WOD: Heavy Day - Back Squat 5 Sets For Load: 7 Back Squats Accessory: 3 Rounds of: 10 DB Bulgarian split squats (per leg) 30 Banded good mornings 100m Empty prowler SPRINT *Rest as needed between rounds* Mission Fit: Partner Workout! FOR TIME 1 Mile run *Alternating...

Wednesday 7/28/21

Wednesday 7/28/21

WOD: Chipper Wednesday! FOR TIME 60/42 Calorie echo bike 30 Toes-to-rings 15 Bar muscle-ups 40/28 Calorie echo bike 20 Toes-to-rings 10 Bar muscle-ups 20/14 Calorie echo bike 10 Toes-to-rings 5 Bar muscle-ups Mission Fit: 3 Rounds for time 20/15 Calorie echo bike 200m...

Tuesday 7/27/21

Tuesday 7/27/21

Accessory: Pre-workout: For Load: Tempo Strict Press 5 Sets x 3 Reps WOD:  5 Rounds for Time 10 Deadlifts (225#/155#) "X" bar facing burpees (5,10,15,20,25) Mission Fit: FOR TIME 1k Row 50 Medicine ball cleans 30 Burpees

Monday 7/26/21

Monday 7/26/21

WOD: Litchi 4 Rounds For Time: Run 1200m - Rest 2:00 Mission Fit: 5 Min. AMRAP 5 Box Jump Overs 5 Push-ups 5 Toes-to-bar Rest 2:00 Repeat Reps for Time    

Saturday 7/24/21

Saturday 7/24/21

WOD: Last Chance Qualifier - Event 1 For Time: 42-30-18 Calorie Row Alternating DB Hang Snatches (50/35#)

Friday 7/23/21

Friday 7/23/21

Accessory: 2 Sets for Reps: 1:30 Max Rep Wall Balls - Rest 1:30 WOD: 2016 Regionals - Event 4 4 Rounds For Time: 28 Single-Leg Squats 15 Power Cleans (115/80#) Mission Fit: 4 Rounds For Max Calories AMRAP 2 12 Burpees Max Calories Bike *Rest 1 Minute Between Rounds...

Thursday 7/22/21

Thursday 7/22/21

Accessory: Pre-workout: 3 Sets: 1:00 Push-ups 1:30 Rest WOD: Heavy Day - Bench Press 7 Sets For Load: 5 Bench Press Mission Fit: 6 Rounds For Time 100m Run 10 Box Jump Overs 10 Wall Balls

Wednesday 7/21/21

Wednesday 7/21/21

Accessory: EMOM 10: 3-5 Bar Muscle-ups WOD: Last-Chance Qualifier Event 3 For Time: 100 Burpees-to-Target (12") Mission Fit: “Annie” 50-40-30-20-10 Double Unders Sit-ups  

Tuesday 7/20/21

Tuesday 7/20/21

WOD: Heavy "Nancy" 5 Rounds For Time: 400m Run 9 Overhead Squats (185/125#) Mission Fit: 10-1 Calorie Row Pull-ups Pus-ups  

Monday 7/19/21

Monday 7/19/21

Accessory: Hip & Back Extension and Hollow Rock Practice WOD: "Lime" 5 Rounds For Time: 10 Box Jump Overs (30/24") 15 GHD Sit-ups 25 Russian KB Swings (53/35#) Mission Fit: AMRAP 12 60m Shuttle Sprint 10 KB Swings 60m Shuttle Sprint 10 Goblet...

Saturday 7/17/21

Saturday 7/17/21

WOD: Accessory: EMOM 10: 2 Hang Power Snatches THEN: "Nectarine" - RX - AMRAP 12: 4 Hang Power Snatches (115/75#) 8 DB Hang Power Cleans (50/35#) 12/10 Calorie Bike - Use two DBs for the hang power cleans - LEVEL 2 - AMRAP 12: 4 Hang Power Snatches (75/65#) 8 DB Hang...

Friday 7/16/21

Friday 7/16/21

WOD: "Pummelo" - RX - 10 Rounds For Reps: :30 Burpees - Rest :30 :30 DB Thrusters (40/30#) - Rest :30 - LEVEL 2 - 10 Rounds For Reps: :30 Burpees - Rest :30 :30 DB Thrusters (30/20#) - Rest :30 - LEVEL 1 - 10 Rounds For Reps: :30 Burpees - Rest :30 :30 DB Thrusters...

Thursday 7/15/21

Thursday 7/15/21

WOD: Accessory: EMOM 9: :30 Single-Leg Squats THEN: "Diane" - RX - For Time: 21-15-9 Deadlifts (225/155#) Handstand Push-ups - LEVEL 2 - For Time: 21-15-9 Deadlifts (155/105#) 12-9-6 Handstand Push-ups - LEVEL 1 - For Time: 21-15-9 Deadlifts (95/65#) Push-ups Mission...

Wednesday 7/14/21

Wednesday 7/14/21

WOD: "Persimmon" - RX - For Time: 800m Run 40 Pull-ups 80 Double Unders 600m Run 30 Toes-to-Bar 60 Double Unders 400m Run 20 Pull-ups 40 Double Unders 200m Run 10 Toes-to-Bar 20 Double Unders - LEVEL 2 - For Time: 400m Run 20 Pull-ups 60 Double Unders 400m Run 20...

Tuesday 7/13/21

Tuesday 7/13/21

WOD: Accessory: Wall Walk Practice Heavy Day - Squat Clean & Jerks - RX - 8 Sets For Load: 2 Squat Clean & Jerks - LEVEL 2 - Same as Rx - LEVEL 1 - Same as Rx Mission Fit: 5 Rounds For Time 10/7 Echo Bike Calories 10 DB Snatches 20...

Monday 7/12/21

Monday 7/12/21

WOD: "Mangosteen" - RX - 5 Rounds For Time: 500/400m Row :30 L-Sit Hold - LEVEL 2 - 5 Rounds For Time: 400/300m Row :15 L-Sit Hold - LEVEL 1 - 5 Rounds For Time: 300/200m Row :20 Seated L-Sit Hold Mission Fit: 11 Minute AMRAP 100m Run 4 Devils Presses 8...

Saturday 7/10/21

Saturday 7/10/21

WOD: With a 20:00 running clock FOR TIME 21-15-9 Power snatch (95#/65#) Wall balls (20#/14#) (2x) At the 12:00 mark, perform........ 8 Minute AMRAP 1k Run Max rep rope climbs      

Friday 7/9/21

Friday 7/9/21

WOD: 30 Minute AMRAP 50/40 Calorie row 100ft Double DB walking lunges (40#/25#) 50 Sit-ups 100 Double unders *With any remaining time left after 3 rounds, perform max calorie row* Mission Fit: FOR TIME 75/60 Calorie echo bike 50 Kettlebell swings 25...

Thursday 7/8/21

Thursday 7/8/21

WOD: Floor Press 5 x 5 THEN: Accessory Work: FOR QUALITY 2:00 Double DB Hercules hold *Every time you break, perform 10 DB Arnold press + 30 banded face pulls* *No more than 5 total breaks* Mission Fit: 12 Minute AMRAP 100m Bear hug carry 10 Slam balls 15...

Wednesday 7/7/21

Wednesday 7/7/21

WOD: Deadlift 3 Rep Max *20 minutes to build to a heavy set of 3* THEN: 10 Minute AMRAP 5 Deadlifts (185#/135#) 10 Box jumps (24"/20") *Every minute on the minute starting at 0:00, perform descending pull-up ladder* (10,9,8,etc......) Mission Fit: FOR TIME 10, 9,...

Tuesday 7/6/21

Tuesday 7/6/21

WOD: FOR TIME 800m Run 40/28 Calorie echo bike -Rest 3:00, THEN: 2 Rounds for time 400m Run 20/14 Calorie echo bike -Rest 3:00, THEN: 4 Rounds for time 200m Run 10/7 Calorie echo bike Mission Fit: 11 Minute AMRAP 9 DB clean and jerks 9 Pull-ups 9...

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