Workout of the Day

Thursday 9/19/19

Thursday 9/19/19

WOD: "Flight Simulator" FOR TIME 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken double unders *8 minute time cap* -Rest 2:00, THEN: 8 Minute AMRAP 10 Situps 1 Rope climb 20 Situps 2 Rope climbs 30 Situps 3 Rope climbs Etc... Post time and total rounds...

Wednesday 9/18/19

Wednesday 9/18/19

WOD: Front squat 20 Minutes to build to a 3 rep max THEN: 3 Rounds for time 400m Run 15 Thrusters (95#/65#) Post load and time to comments.       KCF 2 Minute Drill: 3 Exercises https://www.youtube.com/watch?v=P8tiZFLcXsY

Tuesday 9/17/19

Tuesday 9/17/19

WOD: 3 Rounds for max reps 3:00 Max calorie row 2:00 Max burpee box jump overs (24"/20") 1:00 Max calorie echo bike *Rest 3:00 between rounds* Post total number of reps to comments.  

Monday 9/16/19

Monday 9/16/19

WOD: CrossFit Open Workout 17.2 12 Minute AMRAP 2 Rounds of: 50ft DB walking lunge (50#/35#) 16 Toes to bar 8 DB Power cleans (50#/35#) Then, 2 rounds of: 50ft DB walking lunge 16 Bar muscleups 8 DB Power cleans Post total number of rounds to comments.    ...

Saturday 9/14/19

Saturday 9/14/19

WOD: Teams of 2 FOR TIME 6000m Row *Partner 1 rows max meters* *Partner 2 completes 15/10 calorie echo bike + 25 situps* Post time to comments.

Friday 9/13/19

Friday 9/13/19

WOD: "The Chief" 5 Rounds for max reps 3 Minute AMRAP 3 Power cleans (135#/95#) 6 Pushups 9 Air squats *1:00 Rest between rounds* Power Hour: "Bull" 2 Rounds for time 200 Double unders 50 Overhead squats (135#/95#) 50 Pullups 1 Mile run Post total number of reps and...

Thursday 9/12/19

Thursday 9/12/19

WOD: 12 Minute AMRAP 200m Run Max rep unbroken kettlebell swings (70#/53#) Accessory work: 3 Rounds of: Turkish getups (3-2-1, each arm) *Max time double KB front rack wall sit hold after each set* Post total number of rounds completed to comments....

Wednesday 9/11/19

Wednesday 9/11/19

WOD: FOR TIME 25 Deadlifts (225#/155#) 50 Box jumps (24"/20") 75 Wall balls (20#/14#") 100 Bar facing burpees Post time to comments.

Tuesday 9/10/19

Tuesday 9/10/19

WOD: Back squat 5-5-3-3-1-1-1-1-1-1 Post heaviest load to comments.

Monday 9/9/19

Monday 9/9/19

WOD: CrossFit Open Workout 18.1 20 Minute AMRAP 8 Toes to bar 10 DB Hang clean and jerks (50#/35#) 14/12 Calorie row Post total number of rounds to comments.   Hello, Have you Sweated Yet? Have you ever put much thought into the way you greet people? A question...

Saturday 9/7/19

Saturday 9/7/19

WOD: FOR TIME 10,9,8,7.......1 Push jerk (135#/95#) Pistol squat (2x) Post time to comments.

Friday 9/6/19

Friday 9/6/19

WOD: 14 Minute AMRAP 4 Ring muscleups 12 DB Bench press (50#/35#) 20/16 Calorie row Power Hour: 35 Minute AMRAP 12 Tire flips (AHAP) 200m Farmers carry (70#/53#) 9 Back squats (AHAP) 200m Sled drag (135#/90#) 6 Stone to shoulder (AHAP) 200m Double KB front rack carry...

Thursday 9/5/19

Thursday 9/5/19

WOD: 20 Minute alternating EMOM Odd: 30 Double unders + 10 v-ups Even: Snatch (building to max) *Minutes 2 and 4, perform 3 snatch *Minutes 6 and 8, perform 2 snatch *Minutes 10,12,14,16,18,20, build to a heavy single Post load to comments.  

Wednesday 9/4/19

Wednesday 9/4/19

WOD: Tempo front squat (4 Second descent, 4 second pause, 8 second front rack hold) 3-3-3-3-3 Accessory work: 3 Rounds of: 50ft Double KB front rack lunges 25 Banded glute bridge Post load to comments.  

Tuesday 9/3/19

Tuesday 9/3/19

WOD: 4 Rounds, each for time 9 Hang power cleans (155#/105#) 15 Chest to bar pull-ups 21/16 Calorie bike *Rest 3:00 between rounds* Post times to comments.   A Missed Week Won’t Make You Weak One of the frustrating truths about fitness is that it is hard to gain...

Monday 9/2/19

Monday 9/2/19

WOD: In teams of 2-4 "Small" 3 Rounds for time 1000m Row 50 Burees 50 Box jumps (24"/20") 800m Run *Break up reps evenly between teammates* *Complete 800m run as a team* See you at 9AM!  

Saturday 8/31/19

Saturday 8/31/19

WOD: FOR TIME 20-15-10-5 Power snatch (75#/55#) Wall balls (20#/14#) 50/35 Calorie echo bike 5-10-15-20 Thrusters (75#/55#) Bar facing burpees Post time to comments.  

Friday 8/30/19

Friday 8/30/19

WOD: Every 4:00 for 20:00 (5 sets) 400m Run 12 Toes to bar 3 Rope climbs Power Hour: 15 Rounds for time 5 Handstand pushups 3 Bar muscleups 1 Deadlift (315#/225#) Post time to comments.     What's Your Story: Claire Kingsbury Why did you join Kitsap...

Thursday 8/29/19

Thursday 8/29/19

WOD: Strict press 3-3-3-3-3 THEN: 7 Minute AMRAP 3 Push press (95#/65#) 3 Sumo deadlift high pull (95#/65#) 6 Push press 6 Sumo deadlift high pull 9 Push press 9 Sumo deadlift high pull Etc... Post load and highest round completed to comments.

Wednesday 8/28/19

Wednesday 8/28/19

WOD: 15 Minute AMRAP 60 Double unders 30 Kettlebell swings (53#/35#) 15/10 Calorie bike Post total number of rounds completed to comments.  

Tuesday 8/27/19

Tuesday 8/27/19

WOD: Squat clean 20 Minutes to build to a 1 rep max THEN: FOR TIME 30 Squat cleans (155#/105#) *Every minute on the minute starting at 0:00, perform 5 box jumps (30"/24") Post load and time to comments.  

Monday 8/26/19

Monday 8/26/19

WOD: FOR TIME 50-40-30-20-10 Calorie row Pushups Situps Accessory work: 4x100m Odd object medley *Rest as needed between each object* Post time to comments.  

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