Workout of the Day

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.  

Wednesday 10/2/19

Wednesday 10/2/19

WOD: CrossFit Open Workout 12.3 18 Minute AMRAP 15 Box jumps (24"/20") 12 Push press (115#/75#) 9 Toes to bar Post total number of rounds to comments.  

Tuesday 10/1/19

Tuesday 10/1/19

WOD: "Devil's Triathlon" 3 Rounds for time 500m Row 20/15 Calorie bike 400m Run Post time to comments.  

Monday 9/30/19

Monday 9/30/19

WOD: "KCF" 4 Rounds for Time 100ft Overhead walking lunge (45#/25#) 25 Pushups Accessory work: Weighted strict pull-ups 3-3-3-3-3 Post time to comments.  

Saturday 9/28/19

Saturday 9/28/19

WOD: "Heartburn" FOR TIME 1 Mile run 10 Rounds of "Bergeron Beep Test" *1 round of BBT equals: 7 thrusters (75#/55#) + 7 pullups + 7 burpees* Post time to comments.  

Friday 9/27/19

Friday 9/27/19

WOD: 5 Rounds for Time 20 DB snatch (50#/35#) 15 Knees to elbows 10/7 Calorie bike Power Hour: Hang power clean 15 Minutes to build to a 3 rep max THEN: CrossFit Open Workout 15.4 8 Minute AMRAP 3 Handstand pushups 3 Cleans (185#/125#) 6 Handstand pushups 3 Cleans 9...

Thursday 9/26/19

Thursday 9/26/19

WOD: CrossFit Open Workout 15.3 14 Minute AMRAP 7 Muscleups 50 Wall balls (20#/14#) 100 Double unders Post total number of rounds to comments.  

Categories

Archives

ARE YOU READY TO GET STARTED?

The ultimate resources for health and fitness in Kitsap County. We foster a thriving community that enthusiastically supports each other's health and fitness goals.

BOOK A FREE INTRO SESSION