Workout of the Day

Saturday 9/26/20

Saturday 9/26/20

WOD: FOR TIME Buy in: 400m Farmers carry (53#/35#) THEN, 5 Rounds of: 30/24 Calorie row 30 Sit-ups Cash out: 400m Farmers carry  

Friday 9/25/20

Friday 9/25/20

WOD: 30 Minute Alternating EMOM Odd minutes: 12/7 Calorie echo bike Even minutes: 1 Round of "Cindy" *Every 6:00, increase the calories by 2* *POWER HOUR* CrossFit Games Workout Event 5 "Nasty Nancy" 5 Rounds for time 500m Run 15 Overhead squats (185#/125#) 15 Bar...

Thursday 9/24/20

Thursday 9/24/20

WOD: Every 1:30 for 15:00 (10 sets) Split jerk 3-3-2-2-1-1-1-1-1-1-1 Accessory work: 5 Rounds of: CrossFit Games Workout Event 6 Max time freestanding handstand hold 30 Banded pull aparts *Rest as needed between rounds*  

Wednesday 9/23/20

Wednesday 9/23/20

WOD: CrossFit Games Workout Event 7 "Awful Annie" FOR TIME 50-40-30-20-10 Double unders w/heavy rope GHD sit-ups 5-4-3-2-1 Squat cleans (275#/185#) *Gym Rx* 2x Double unders (100-80-60-40-20) GHD or Toes-to-bar (25-20-15-10-5) Barbell weight (185#/125#)...

Tuesday 9/22/20

Tuesday 9/22/20

WOD: 6 Minute AMRAP 800m Run, then AMRAP: 8 Alternating DB snatch (50#/35#) 4 Burpee box jump overs (24"/20") -Rest 2:00 6 Minute AMRAP 600m Run, then AMRAP: 12 Alternating DB snatch 6 Burpee box jump overs -Rest 2:00 6 Minute AMRAP 400m Run, then AMRAP: 16...

Monday 9/21/20

Monday 9/21/20

WOD: CrossFit Games Workout Event 4 1k Row time trial Rest as needed, THEN: Every 2:00 for 18:00 (9 sets) Back squat waves 6-4-2-6-4-2-6-4-2  

Saturday 9/19/20

Saturday 9/19/20

WOD: FOR TIME: 27-21-15-9 Double kettlebell swings (35#/26#) Pull-ups

Friday 9/18/20

Friday 9/18/20

WOD: 10 Minute EMOM Cluster 3-3-2-2-1-1-1-1-1-1 -Rest 5:00, THEN: 10 Minute AMRAP 5 Thrusters @ 70% of max cluster 10 Toes-to-bar 25 Double unders   *POWER HOUR* "Zeus" 3 Rounds for time 30 Wall balls (20#/14#) 30 Sumo deadlift high pulls (75#/55#) 30 Box jumps...

Thursday 9/17/20

Thursday 9/17/20

WOD: Teams of 2 FOR TIME 50-40-30-20-10 Calorie echo bike sprints *1 Partner works, 1 partner performs a plank hold*  

Wednesday 9/16/20

Wednesday 9/16/20

WOD: 5 Rounds for Max Reps: 3 Minute AMRAP 4 Deadlifts (250#/175#) 8 Handstand push-ups 12 Box jump overs (24"/20") *Rest 1:00 between rounds*    

Tuesday 9/15/20

Tuesday 9/15/20

WOD: Every 2:00 for 10:00 (5 sets) Barbell lunges 6-6-6-6-6 THEN: 3 Rounds for time 50 Air squats 500m Row  

Monday 9/14/20

Monday 9/14/20

WOD: FOR TIME 40 Power snatch (95#/65#) 1 Mile echo bike 20 Bar muscle-ups 1 Mile echo bike 80 Bar facing burpees  

Saturday 9/12/20

Saturday 9/12/20

WOD: "Row Karen Row" 3 Minute AMRAP 25/20 Calorie row Max rep wall balls (20#/14#) *Rest 1:30 between rounds* *Workout is complete when you hit 150 wall balls*    

Friday 9/11/20

Friday 9/11/20

WOD: 20 Minute AMRAP 3,6,9, etc....... Burpee pull-ups 200m Run *POWER HOUR*   FOR TIME 10-8-6-4-2 Deadlift (315#/225#) *Before each round, perform 50 double unders + 15 toes to rings*  

Thursday 9/10/20

Thursday 9/10/20

WOD: Clean Pull + Hang Squat Clean + Front Squat 20 Minutes to build to a max complex   THEN:   7 Minute AMRAP Max Rep Squat Cleans (135#/95#) *Every minute on the minute starting at 0:00, perform 7 box jumps (30"/24")  

Wednesday 9/9/20

Wednesday 9/9/20

WOD: FOR TIME 5-10-15-20-25 Kettlebell swings (53#/35#) Sit-ups (2x) Double unders (3x)

Tuesday 9/8/20

Tuesday 9/8/20

WOD Tempo Back Squat (3 Second descent) 3-3-3-3-3   THEN:   3 Rounds for time 10 Back squats @ bodyweight 30/21 Calorie echo bike  

Monday 9/7/20

Monday 9/7/20

WOD: "Coffland"   FOR TIME Accumulate a 6-minute bar hang *Each time you drop from the bar, perform: 800m Run 30 Push-ups

Saturday 9/5/20

Saturday 9/5/20

WOD: 8 Rounds for Time 4 Devils press (40#/30#) 8 Chest-to-bar pull-ups 32 Double unders  

Friday 9/4/20

Friday 9/4/20

WOD: "WoosterSTRONG"   FOR TIME 2k Row time trial   -Rest as needed, THEN:   Teams of 2 20 Minute AMRAP 40 Medicine ball cleans (20#/14#) 80 Medicine ball box step-ups (20"/16") 120 Medicine ball sit-ups *1 Person works, 1 person performs a 250m row*   POWER HOUR:  ...

Thursday 9/3/20

Thursday 9/3/20

WOD: Every 2:00 for 14:00 (7 sets) 1 Push press + 2 Push jerks 1-1-1-1-1-1-1   Accessory Work: 3 Rounds of: 20 Plank to wall support 40 Banded pull aparts *Rest as needed between rounds*  

Wednesday 9/2/20

Wednesday 9/2/20

WOD: 3 Rounds for time 400m Run 20/15 Calorie echo bike   -Rest 5:00, THEN:   3 Rounds for time 20/15 Calorie echo bike 400m Run  

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