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Category: WOD

Nate on the run

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia […]

Wonder Bread

WOD 10 . 3 . 18 A. 3 power cleans on the minute for 10 minutes. work touch and go skill and build to a heavy 3 rep. B. ” Wonder Bread ” 50 Wall Balls 20 Power Clean 155 / 105 25 Burpee Box Jump Overs 20 Power Clean 155 / 105 50 Wall […]

Shoot Out

WOD 10 . 3 . 18 A. ” Shoot Out “ 13 min AMRAP  10 pistol squats 2 Rope Climbs 30 Double Unders B. Midline Work  2 Rounds 20 Toes to bar 20 Situps 20 V Ups

Deadlift Strength

WOD 10 . 2 . 18 A. ” Deadlift Strength ” Execute these sets with the goal of lifting max load across all sets , max tonnage, not max last set. Score is total load lifted across all sets. 5 – 5 – 5 – 3 – 3 – 3 – 1 – 1 – […]

Thruster Roulette

WOD 10 . 1 . 18 ” Thruster Roulette ” Run 400m 15 Thrusters 135 / 95 Run 400m 25 Thrusters KBs 53/ 35 Run 400m 25 Thrusters DBs 50 / 35 Run 400m 45 Thrusters 45 / 35 barbell  

Bon Voyage Mundy

Today we celebrate the bon voyage of Brian Mundy! Staple Noon stud ! He is off to Texas for a little while preparing for a new Job. We wish him the best and  to be sent off he requested that we perform a WOD to remember him by a real bruiser. He was one of […]

Odd Object Day.

Teams of 2 go through each station for 2 minutes for max reps, Rotate through each station 2 times. Assault bike ( 2 people share 1 bike ) Sledge hammer hits on tire. Tire Flips Sled pushes 50 ft high then 50ft low , then rotate with partner. 1 pt for every 10 ft. Burpee […]

The Plaza

WOD 9 . 26 . 18 ” The Plaza” 4 Rounds 15 Strict Pull ups 15 Deadlifts 225 / 155 60 Dubs 400m Run

Front Squat Party

WOD 9 . 24 . 18 A. Front Squat Party 4 reps front squat EMOM for 4 min Rest 1 min 3 reps front squat EMOM for 4 min Rest 1 min 2 reps front squat EMOM for 4 min Rest 1 min 1 rep front squat EMOM for 4 min   B. Cash out […]

Overtime

wod 9.24.18 A. Build to a heavy 3 rep push jerk B. “Overtime” 10 rounds 10 calorie row 10 push press 115/75 10 kbs 53/35 compare to June 26, 2018

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