WOD

Workout Of the Day

Saturday, November 2nd, 2019

Workout of the Day: "Shipwrecked" In teams of two with one person working and one person resting, complete two rounds of the following: 750/600 meter row 40/30...

Friday, November 1st, 2019

For time: 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 15 clean and jerks, 135 lb. 30 box jumps, 24...

Thursday, October 31st, 2019

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug...

Tuesday, October 29th, 2019

Strength:  Box squats  7 sets of 3 squats 0:00 - 50% of 1RM back squat 1:30 - 55% 3:00 - 60% 4:30 - 65% 6:00 - 65% 7:30 - 70% 9:00...

Monday, October 28th, 2019

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti...

Saturday, October 26th, 2019

Workout of the Day: "Fearless" In teams of four, with two working stations and two resting stations complete AMRAP in 20 minutes: of the following: 50 ft...

Friday, October 25th, 2019

Workout of the Day: "CrossFit Open Workout 20.3 is CrossFit Open Workout 18.4" Diane 21-15-9 reps of:    Deadlifts, 225 / 155 lb.    Handstand push-ups Then, 21-15-9 reps of:    Deadlifts,...

Thursday, October 24th, 2019

Open participants:   "Pre-Game" Not for score, at controlled, low intensity: 5:00 Bike Minutes 1+2 - Light pace Minutes 3+4 - Light/moderate pace Minute 5 - Moderate pace Then, 2 rounds: 25...

Wednesday, October 23rd, 2019

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on...

Tuesday, October 22nd, 2019

Strength:  Back squat 5 reps @ 70% 4 reps @ 75% 3 reps @ 80% 1 rep @ 84% 1 rep @ 87% 1 rep @ 90% -Rest as needed between sets   Row conditioning: 8 rounds for max...

Monday, October 21st, 2019

Workout of the Day: "Wrecking Ball" In teams of three, complete the following for time: 400 meter wreck bag run (50/35) 100 KB swings (55/35) 400 meter wreck...