WOD

Workout Of the Day

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...

Saturday, October 19th, 2019

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment...

Friday, October 18th, 2019

Workout of the Day: "CrossFit Open Workout 20.2" AMRAP in 20 minutes: 4 DB thrusters (50/35)  6 toes to bar 24 double unders...

Wednesday, October 16th, 2019

Workout of the Day: "Wednesday Primer" OTM x 20 (4 rounds): Minute 1 - 5 pausing OHS (50% of 1RM snatch) Minute 2 - 15/12 calorie row Minute...

Tuesday, October 15th, 2019

U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade...

Monday, October 14th, 2019

Strength:  Pausing Front Squat On the 1:30 x 6: 1 pausing front squat 1 front squat Strength II:  Capacity Builder On the 3 minutes x 3 rounds: 7-5-3 Back squat Push...