Workout of the Day

Tuesday 7/30/19

WOD: 5x500m Row *Rest as needed between attempts* Accessory work: 3 Rounds of: 15 Rower walkouts Max distance/time handstand walk/hold Post times to comments.

Monday 7/29/19

WOD: "12 Days of Christmas" FOR TIME 100m Sprint 2 Clean and jerks(155#/105#) 3 Chest to bar pull-ups 4 Clapping pushups 5 Box jumps (30"/24") 6 Overhead bumper plate situps (25#/15#) 7 Ring dips 8 Medicine ball cleans (20#/14#) 9 Kettlebell swings (53#/35#) 10 V-ups...

Saturday 7/27/19

WOD: FOR TIME 50 Unbroken double unders 25 Knees to elbows 50 Unbroken double unders .75 Mile bike 50 Unbroken double unders 1000m Run 50 Unbroken double unders .75 Mile bike 50 Unbroken double unders 25 Knees to elbows 50 Unbroken double unders Post time to...

Friday 7/26/19

WOD: Front squat 15 Minutes to build to a 3 rep max THEN: 11 Minute AMRAP "Jackie" 1000m Row 50 Thrusters (45#/35#) 30 Pullups Power Hour: "Nate" 20 Minute AMRAP 2 Ring muscleups 4 Handstand pushups 8 Kettlebell swings (70#/53#) Post load and total number of rounds to...

Thursday 7/25/19

WOD: Bench press 10-8-6-4-2 Accessory work 3 Rounds of: 10 Single arm DB rows (per arm) Max rep neutral grip DB floor press Post load to comments.

Wednesday 7/24/19

WOD: 5 Rounds for time 400m Run 15 Burpee box jump overs (24"/20") 30/21 Calorie echo bike *Rest 1:00 between each round  

Tuesday 7/23/19

WOD: 12 Minute AMRAP 9 Deadlifts (135#/95#) 6 Hang power cleans 3 Push jerks 1 Rope climb Post total number of rounds to comments.  

Monday 7/22/19

WOD: "Karen" FOR TIME 150 Wall balls (20#/14#) Accessory work: 3 Rounds of: 20 Banded situps 40 Russian twists (20 per side) :60 Double KB front rack wall sit Post time to comments.     A New Line in the Sand You have probably heard people say, perhaps one...

Saturday 7/20/19

WOD: FOR TIME 21-15-9 Deadlifts (225#/155#) Handstand pushups Accessory work 3 Rounds of: 50 Banded good mornings 50 Banded pull aparts Post time to comments.

Friday 7/19/19

WOD: 15 Minute AMRAP 10-20-30-40... Double unders (2x) Kettlebell swings (53#/35#) Situps Power Hour: "Hotshots 19" 6 Rounds for time 30 Air squats 19 Power cleans(135#/95#) 7 Strict pullups 400m Run Post highest round completed and time to comments. What's Your...

Thursday 7/18/19

WOD: Teams of 2 2 Rounds FOR TIME AND REPS 200m Farmers carry (53#/35#) Max rep stone to shoulder (AHAP) -Directly into 200m Double KB front rack carry (44#/26#) Max rep man makers (40#/25#) -Directly into 200m Heavy sled drag (135#/90#) max rep DB box step ups...

Wednesday 7/17/19

WOD: 3 Position power snatch (High hang, hang, floor) 15 Minutes to build to a max complex THEN: "Randy" FOR TIME 75 Power snatch (75#/55#) Post load and time to comments.

Tuesday 7/16/19

WOD: Tempo back squat (3 Second descent, 3 second pause) 3-3-3-3-3-3 Accessory work: 6 Rounds for max cals 1x 1 Minute echo bike sprint 2x :45 Bike sprint 3x :30 Bike sprint *1:2 Work/rest between each attempt*

Monday 7/15/19

WOD: 21 Minute AMRAP 7 Bar muscleups 14 Burpee box jump overs (24"/20") 21/18 Calorie row Post total number of rounds to comments.   What Would Katie Do? This past weekend, Amy and I went to San Diego to celebrate the life of a dear friend, Katie, who recently...

Saturday 7/13/19

WOD:  "Devil's Triathlon"   3 Rounds for time 500m Row 20/15 Calorie bike 400m Run Post time to comments.   Athlete Profile: CHLOE STRAGIER Age: 25 Occupation: Assistant Title Officer at Pacific Northwest Title First CrossFit WOD (other than "Baseline" or...

Friday 7/12/19

WOD: FOR TIME 100 Double unders 40 Back squats (115#/75#) 7 Rope climbs 100 Double unders 30 Front squats (115#/75#) 5 Rope climbs 100 Double unders 20 Overhead squats (115#/75#) 3 Rope climbs 100 Double unders *POWER HOUR* Banded deadlift 15 Minutes to build to a 5...

Thursday 7/11/19

WOD: Split jerk 3-3-2-2-1-1-1-1-1-1 Post highest load to comments.

Wednesday 7/10/19

WOD: 5 Rounds for max reps 1:00 Wall balls (20#/14#) 1:00 Box jump overs (24"/20") 1:00 Calorie bike 1:00 Rest Post total number of reps to comments.  

Tuesday 7/9/19

WOD: 7 Minute AMRAP 50/40 Calorie row, then AMRAP: 10 Bar facing burpees 5 Power cleans (135#/95#) -Rest 3:00 7 Minute AMRAP 50/40 Calorie row, then AMRAP: 8 Bar facing burpees 4 Power cleans (155#/105#) -Rest 3:00 7 Minute AMRAP 50/40 Calorie row, then AMRAP: 6 Bar...

Monday 7/8/19

WOD: "Fran" FOR TIME 21-15-9 Thrusters (95#/65#) Pullups Accessory work: 3 Rounds of: 10 Around the worlds 1:00 Double KB front rack hold Post time to comments.

Saturday 7/6/19

WOD: Turkish getups 15 Minutes to build to a max load (each arm) THEN: 12 Minute alternating EMOM Minute 1: 20 kettlebell swings (53#/35#) Minute 2: 20 reverse step goblet lunges (53#/35#) Post total load to comments.

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