Category: WOD

Max Effort Upper WOD “Aqua Kelly” 5 Rounds 30 Calorie Row 30 Box Jumps (24,20) 30 Wallballs (20,14) $ Out Close Grip Bench (5RM)  

Monster Mash! WOD #1 “Duece Duece” 22 T2B 22 Clean and Jerks (115,75,95,65) 200m Run –Rest 5min between WODs– WOD #2 “Feel the Burn” 4 Rounds 100m Sled Push 10 Burpee Box Jumps (24,20) **Sled, M add 90#, W add 65# $ Out 45 Ab Fall Outs **Barbell, Rings or Straight Leg  

WOD Partner Up! Or complete solo “PAINSTORM XXVI” For Total Reps + Cals in 39 minutes: Tabata Thrusters (95,65) 1 Minute Rest Tabata Pull-Ups 1 Minute Rest Tabata Cleans (135,95) 1 Minute Rest Tabata Ring Dips 1 Minute Rest Tabata Deadlifts (200,150) 1 Minute Rest Tabata Handstand Push-Ups 1 Minute Rest Tabata Kettlebell Swings (55,35) […]

Max Effort Lower WOD “Fat Amy” For Time: 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (L+R=2) 10 Burpees 20 Kettlebell Swings (70,55) 10 Burpees 10m Bear Crawl 10 Burpees 20 Kettlebell Swings 10 Burpees 30 Lunges 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats **Extra Credit: wear a weight vest […]

Dynamic Effort Upper Congrats to CFML Athlete Kevin Paoletti, 60+ pounds down since starting CrossFit! WOD “Another notch in the belt” 50 Cal Row, 25 DB Bench Press (75,55,60,35) 40 Cal Row, 20 DB Bench Press 30 Cal Row, 15 DB Bench Press 20 Ca Row, 10 DB Bench Press 10 Cal Row, 5 DB […]

Happy 16th Birthday Maya! WOD “Maya” Happy 16th Birthday, enjoy these 2 WODs with 16 reps each 6-4-6 15′ Rope Climbs 3/4 BW  Squat Cleans –5min Rest– 3 Rounds 10 Thrusters (95,65) 6 Bounds over 6 consecutive PVCs (24,20) **Score your total time, including rest $ Out 30 Barbell Ab Roll Outs  

Dynamic Effort Lower WOD “Smoke ’em if you got ’em” 2min EMOM for 10 Rounds 3 Ring Muscle Ups 5 Deadlifts (225,155,185,135) 7 Pistols **1MU= 3 Ring PU + 3 Ring Dips (scale) **Score successful full rounds $ Out Box Squat (2min EMOM 6×4 @ 70%)  

Max Effort Upper WOD “1+1=3” AMRAP 7min 3 Power Snatches 1 Round ‘Cindy’ (60%+) AMRAP 6min 3 Power Snatches (70%+) 1 Round ‘Cindy’ AMRAP 5min 3 Power Snatches (80%+) 1 Round ‘Cindy’ **Score total rounds + reps and 3RM PS below **Score total rounds + reps and 3RM PS below **There are 2 goals in […]

Monster Mash! WOD 7.11.16 CF Linchpin For time: 40 Pull-ups 30 Clean & Jerks (115,80,95,65) 20 Bar-facing Burpees9-15-21 reps for time of: Front Squat (185,135,155,105) Handstand Push-up In a 5 minute window: 50 Sit-ups Max Cals Assault Bike *Rest 5 minutes between workouts **Score total time and assault bike cals in comments **45min time cap […]