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WOD for 5.3.2019

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Hey Tribe,

Team of 3 workout today with three separate AMRAPS.  Each AMRAP has the bike, but the lift changes.  Your score will be the total reps of the lift.  Think of the bike as more of a buy in.  Reps can be broken up as your team sees fit.

“Sleep Walk”

Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/95)

2019 05 03

WOD for 5.3.2019

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Hey Tribe,

We have a triplet inside of a triplet today.  The workout is 20 minutes of running, rowing and “Cindy”  We are looking for at least 3 full rounds today so scaling the run or row may be necessary.  Strict Cindy today, so we are looking for strict pull-ups.

“Spaceship”

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

2019 05 02

WOD for 5.2.2019

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Hey Tribe,

Today’s workout is strength mixed with conditioning.  You will have 5 3 minute rounds of sit ups double unders and deadlifts.  Each round you will build your weight in the deadlift.  A good starting point for weight would be around 65%.  Sets are meant to be unbroken.  The body weight work should be completed in 2 minutes or less.

“Skippy”

On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

2019 05 01

WOD for 5.1.2019

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Hey Tribe,

Today’s workout features the dumbbell snatch.  You will first complete a 1000m row buy in then move directly to your box and dumbbell.  The weight on the dumbbell should be something that you could do 30 reps of.  We are looking for times between 12 and 15 minutes.

“Waterlogged”

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

2019 04 30

WOD for 4.30.2019

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Hey Tribe,

Today’s focus will be the Front Squat.  We will start be taking 15 minutes to build to a heavy single.  The metcon will be a couplet of running and front squats.  The weight will not change each round, but your reps will increase.  This should be a quick workout with a time no longer than 12 minutes.  The weight will be taken from the floor.  We want no more than one break in the rounds of 8 and 10.

Front Squat

Heavy Single

“Front Runner”

For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110

2019 04 29

WOD for 4.29.2019

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Hey Tribe,

Today’s workout is a repeat.  Be sure to look at your previous time and scaling to try to make an improvement today.  If this is your first time, we are looking for a 14-18 minute workout here.  Your scale on the toes to bar should allow you to complete to the movement in 3 or less sets.  The weight on the Clean and Jerks is heavier today, fast singles are the intention here.

“Handlebars”

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

2019 04 28

WOD for 4.26.2019

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Hey Tribe,

Two part workout today.  Focus today is the Overhead Squat.  We will spend 15 minute working to a heavy set of 3 in the movement.  Our “heavy’s” are not 1 RMs.  When we go Heavy, we do not load past quality movement.  Our metcon is a triplet of Double Unders, Calorie Row and Overhead squats.  In the workout, we are looking for at least 3 rounds.  The weight on the barbell will be something you can do in no more than 2 sets.  The row should be around 2 minutes.

Overhead Squat

Heavy Set of 3

“Denim”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

2019 04 25

WOD for 4.27.2019

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Hey Tribe,

A real grinder today.  Looking at a time around 30 minutes today.  The deadlift weight should be something you could do 30+ reps of when fresh.  Most of the time will be spent on the runs today.  The pace should allow you to get back on the barbell and move large amounts of reps.

“Bubba Gump”

3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell Burpees

2019 04 25

WOD for 4.25.2019

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Hey Tribe,

Today we have a triplet of Bike, Farmer’s Carry and Strict Toes to Bar.  The biggest focus today is the Strict Toes to Bar.  We are looking for quality today.  So the goal will be to find a variation on the movement that you can complete in 1 -3 sets with the focus on technique and quality not speed.  The weight you choose for the Farmer’s Carry will be something you could do with a maximum of one break, unbroken should be your goal.

“Old Town Road”

6 Rounds:
15/12 Calorie Assault Bike
150′ Farmers Carry (53’s/35’s)
9 Strict Toes to Bar

2019 04 24

WOD for 4.24.2019

By: 0

Hey Tribe,

Today’s workout is a CrossFit hero workout in honor the Navy service men attempting to become Chief Petty Officers in the Navy.  Today, you will grind out a simple triplet of cleans, push-ups and air squats.  for 5 three minute rounds, you will do as many rounds of the triplet as possible.  You will take a 1 minute break between the rounds.  Your score is the total rounds and reps across the 5 rounds.  A good goal is 3+ rounds per 3 minute round.

“The Chief”

5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

2019 04 23

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