Workout of the Day

Saturday 10/26/19

Saturday 10/26/19

WOD: "Annie" FOR TIME 50-40-30-20-10 Double unders Situps -Rest 2:00, THEN: FOR TIME 5-10-15-20-25 Calorie bike *200m Run after each round* Post time to comments.  

Friday 10/25/19

Friday 10/25/19

WOD: CrossFit Open Workout 20.3 21 Deadlifts (205#/155#) 21 Handstand push-ups 15 Deadlifts 15 Handstand push-ups 9 Deadlifts 9 Handstand push-ups 21 Deadlifts (315#/225#) 50-ft. Handstand walk 15 Deadlifts 50-ft. Handstand walk 9 Deadlifts 50-ft. Handstand walk Time...

Thursday 10/24/19

Thursday 10/24/19

WOD: FOR TIME 2000m Row *Every minute on the minute, perform 5 burpees* *Courtesy of Icon Athlete* Accessory work: 3 Rounds of: 10 Ring walk outs 10 Rower pikes Post time to comments.  

Wednesday 10/23/19

Wednesday 10/23/19

WOD: 15 Minute alternating EMOM Minute 1: 5 deadlifts (225#/155#) + 10 box jumps (24"/20") Minute 2: 15/10 calorie bike Minute 3: 20 wall balls (20#/14#)  

Tuesday 10/22/19

Tuesday 10/22/19

WOD: Overhead Squat 5-5-3-3-1-1-1-1 Accessory work: 3 Rounds of: 50ft Single DB overhead walking lunge (switch arms after 25ft) 50 Banded pull aparts *Rest as needed between rounds Post load to comments.  

Monday 10/21/19

Monday 10/21/19

WOD: Hang power clean 15 Minutes to build to a 3 rep max THEN: 8 Minute AMRAP 2 Hang power clean (135#/95#) 2 Chest to bar pullup 4 Hang power cleans 4 Chest to bar pull-ups 6 Hang power cleans 6 Chest to bar pull-ups Etc... Post load and highest round completed to...

Saturday 10/19/19

Saturday 10/19/19

WOD: 4 Rounds, each for time 400m Run 21/18 Calorie row 12 Lateral burpees over rower *Rest 3:00 between rounds*   Post times to comments.

Friday 10/18/19

Friday 10/18/19

WOD: CrossFit Open Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 Dumbbell thrusters (50#/35#) 6 Toes-to-bars 24 Double-unders Post total number of rounds completed to comments.     The New Fast Food: Grocery Stores When you are on the...

Thursday 10/17/19

Thursday 10/17/19

WOD: 9 Minute AMRAP 3 Kettlebell swings (53#/35#) 3 Goblet squats (53#/35#) 3 V-ups 6 Kettlebell swings 6 Goblet squats 6 V-ups 9 Kettlebell swings 9 Goblet squats 9 V-ups Etc... Accessory work: 3 Rounds of: 12 Single DB rows (per arm) Max time weighted plank hold...

Tuesday 10/16/19

Tuesday 10/16/19

WOD: Team of 2 FOR TIME 100/70 Calorie echo bike 2k Row 100/70 Calorie ski 2k Row 100/70 Calorie echo bike Post time to comments.  

Tuesday 10/15/19

Tuesday 10/15/19

WOD: 16 Minute AMRAP 48 Double unders 16 Alternating DB snatch (50#/35#) 4 Bar muscleups Post total number of rounds completed to comments.  

Monday 10/14/19

Monday 10/14/19

WOD:  Squat Clean 20 Minutes to build to a heavy "touch and go" double   THEN:   "Elizabeth"   FOR TIME 21-15-9 Squat cleans (135#/95#) Ring dips Post load and time to comments.   Omega Confusion??? Our firm belief is that you can get nearly everything your body...

Saturday 10/12/19

Saturday 10/12/19

WOD: Box Squats 3-3-3-3-3 THEN: "Death by Wall Balls/Box Jump Overs" Every minute on the minute for as long as possible: 1 Wall ball (20#/14) + 1 box jump over (24"/20") 2 Wall balls + 2 box jump overs 3 Wall balls + 3 box jump overs Etc... Post load and highest round...

Friday 10/11/19

Friday 10/11/19

WOD: CrossFit Open Workout 20.1 10 Rounds for Time: 8 Ground-to-overheads (95#/65#) 10 bar-facing burpees Post time to comments.   Who Else Can We Help? This past weekend, we had an amazing time celebrating the 10-year anniversary of Kitsap CrossFit. One of my...

Thursday 10/10/19

Thursday 10/10/19

WOD: 5 Rounds for Max Reps 1:00 Calorie row 1:00 Situps 1:00 Calorie bike *1:00 Rest between rounds* Post total number of reps to comments.

Wednesday 10/9/19

Wednesday 10/9/19

WOD: 3 Position power snatch (High hang, hang, floor) 20 Minutes to build to a max complex THEN: "Isabel" FOR TIME 30 Snatch (135#/95#) Post load and time to comments.  

Tuesday 10/8/19

Tuesday 10/8/19

WOD: "Sweet 6-0" FOR TIME 60 Box jumps (24"/20") 60 Jumping pullups 60 Kettlebell swings (35#/26#) 60 Walking lunges 60 Knees to elbows 60 Push press (45#/35#) 60 Back extensions 60 Wall balls (20#/14#) 60 Burpees 60 Double unders Post time to comments.    ...

Monday 10/7/19

Monday 10/7/19

WOD: 3 Rounds for time 200m Run 15 DB Hang squat cleans (40#/25#) 200m Run 3 Rope climbs Post time to comments.  

Saturday 10/5/19

Saturday 10/5/19

WOD: "Damy" 5 Rounds for Max Reps 5 Minute AMRAP 5 Squat cleans (115#/75#) 5 Push jerks (115#/75#) 5 Pushups *1:00 Rest between rounds* Post total number of rounds completed to comments.  

Friday 10/4/19

Friday 10/4/19

WOD: "Mad Max" FOR TIME 4 Rounds of: 52 Double unders 6 Deadlifts (315#/225#) 15 Handstand pushups Then, 4 rounds of: 52 Double unders 20 Pullups 19 Bar facing burpees *Floater Task* Accumulate 323 weighted box step ups (50#/35#) (12") Power Hour: "Mad Max" *Same...

Thursday 10/3/19

Thursday 10/3/19

WOD: Back Squat 20 Minutes to build to a 1 rep max THEN: "KCF Crippler" FOR TIME 30 Back squats (225#/155#) 1 Mile run Post load and time to comments.  

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