Category : Uncategorized

Saturday’s WOD – 01.11.20

METCON

“Bike Drop” 

Teams of 3 (Time)

100/75 Calorie Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

100/75 Calorie Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)

100/75 Calorie Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)

100/75 Calorie Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)

100/75 Calorie Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

One athlete works at a time, splitting reps however you see fit
30 minute cap

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Friday’s WOD – 01.10.20

METCON

“Marston” 

AMRAP 20 (Rounds and Reps)

1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

Today, we honor Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

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Thursday’s WOD – 01.09.20

STRENGTH

Pausing Push Jerk
Build to a heavy set of 2, pausing for 2 seconds in the dip AND 2 seconds in the catch

METCON

“iMax” 

On the 3:00 x 5 Rounds (Weight)
15 Plate Ground to Overhead (45/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy 5 On Push Jerk – that will be your score for the day

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Tuesday’s WOD – 01.07.20

STRENGTH

Pausing Power Cleans
Build to a heavy set of 2, pausing for 2 seconds at the knees AND 2 seconds in the catch

METCON

“Zoolander” 

AMRAP 15 (Rounds & Reps)
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

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Monday’s WOD – 01.06.20

METCON

“Grim Reaper” 

AMRAP 5 – 21-15-9 (Reps)
Overhead Squats (95/65)
Toes to Bar

— Rest 5 Minutes —

AMRAP 5 – 15-12-9 (Reps)
Thrusters (95/65)
Chest to Bar Pull-ups

* Your score today is total number of reps completed across the 10 minutes of work.

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Friday’s WOD – 01.03.20

METCON

“Quarter Pounder” 
2 Rounds (Time)

400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

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Thursday’s WOD – 01.02.20

METCON

“Cheaper By The Dozen” 
AMRAP 12 (Rounds & Reps)

3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Bike *
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Bike *

Up By 3’s Until Finish

* If short on bikes, complete same calories on the rower or same reps lateral barbell burpees.

STRENGTH

Romanian Deadlift
Build to a moderate 6 reps

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Tuesday’s WOD – 12.31.19

METCON

“Aleve” 
For Time

Buy-In: 75/50 Calorie Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 75/50 Calorie Bike

* If you’re short on bikes, stagger athletes by 4-5 minutes
* 75/50 Calorie Row

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