Monthly Archives: October 2015

WOD – 119.8 –

Skill/Strength Warm Up and Start WOD 2 min of Hard Work – 6 Min of Complete Rest x 5 Rounds Each 2 min Interval starts with a 250 meter run In the remaining time after the run is complete, acquire as many calories as possible on the AirBike.   Heat Start Times Heat 1 – […]

WOD – 119.8 –

Skill/Strength Warm Up and Start WOD 2 min of Hard Work – 6 Min of Complete Rest x 5 Rounds Each 2 min Interval starts with a 250 meter run In the remaining time after the run is complete, acquire as many calories as possible on the AirBike.   Heat Start Times Heat 1 – […]

WOD – 119.9 –

Skill/Strength Clean High Pull – Slightly Heavier than whatever you used for the September Benchmark 8 min EMOM – 3 Reps per minute Sept Benchmark will be on Monday or Tuesday or Wednesday depending on the weather As soon as I know that exact day, I will post it The Clean High Pull WOD 20 […]

WOD – 120.0 –

Skill/Strength Strict Overhead Press – 5 sets of 5 reps WOD 27-21-15-9 DB Thrusters (35/20) Rx+ (40/25) Burpees   Dirty Work WOD 2.6  In Team of Two, Complete the following work however your team sees fit! 5000 meter Row 5000 meter Row Both athletes working at the same time     Scores from Friday

WOD – 120.1 –

Skill/Strength Team Up and Warm Up TEAM WOD In teams of two, complete 2 ten minute AMRAPs. 10 min AMRAP #1 Sled Push Lengths + AirBike Calories With both team members working at the same time, accumulate as many lengths and calories as possible in 10 minutes. Team members can rotate between movements as often […]

September Benchmark ReTest

Skill/Strength Clean & Jerk – Build up to your working weight on the WOD WOD 90 Clean and Jerks for time at 185/125 Every 15 Reps, complete a 250 meter Run   The workout starts with 15 C&Js and ends with a 250 meter Run 30 min Time Cap   Scores from the 1st try […]

September Benchmark ReTest

Skill/Strength Clean & Jerk – Build up to your working weight on the WOD WOD 90 Clean and Jerks for time at 185/125 Every 15 Reps, complete a 250 meter Run   The workout starts with 15 C&Js and ends with a 250 meter Run 30 min Time Cap   Scores from the 1st try […]

WOD – 120.2 –

October is going to be “Benchmark Month”. This means that we will be having as many retests as possible in this month instead of having 1 WOD to retest. These retests will be traditional CrossFit.com workouts as well as previous CFS benchmark tests.   Skill/Strength Front Squat – Build to a Max WOD (September Benchmark […]

WOD – 75.5 ReTest –

Skill/Strength Deadlift – Build up to 1 heavy rep that is between 130% and 150% of your heaviest front squat yesterday WOD 75.5 5 Rounds for time 20 KB Swings (53/36) 30 Box Jumps (24/20) (Step down required for all athletes) 40 Double Unders (80 Singles)   Scores from the 1st try at 75.5 75.5 […]

WOD – 75.6 ReTest –

Skill/Strength Hollow Hold for max time – 2 min is the goal  Awesome….Just Awesome WOD – 75.6 ReTest from 5//15/14 2 min AMRAP – 1 min rest b/w Rounds – 7 Rounds total 10 Alternating Front Rack Reverse Lunges (135/95) AMRAP Burpees in the remaining time (these are “NO JUMP” burpees)   For the burpees […]