Category Archives: CrossFit WOD

WOD 8-2-14

The WOD 31Heroes – During the month of August 2014 at a Crossfit Affiliate Near You. “31Heroes” AMRAP 31 minutes (As Many Reps As Possible 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is … Continue reading

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WOD 8-1-14

Warm Up Friday MILE! Strength  Bench Press – using 90% of your 1 RM for all calculations: 5@40%, 5@50%, 3@60%, 5@75%, 3@85%, 1 PLUs @95% WOD INDIVIDUAL EVENT 4 – 2014 21-15-9-6-3 reps for time of: RX PLUS Strict handstand … Continue reading

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WOD 7-31-14

Warm Up and Skills For quality- 10 minute cap Accumulate the following reps for each movement 30 Dipping Birds per leg with DB’s (45/35) 30 Superman Holds (5 seconds each) 30 One Arm Dumbell rows/arm (45/35) Strength Deadlifts using 90% … Continue reading

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WOD 7-30-14

Warm Up and Skills Accumulate the following reps for each movement- 10 minute cap 10 wall walks to nose touch and walk down if possible 20 Strict toes to bar 300 Double Unders Strength Strict Press using 90% of your … Continue reading

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WOD 7-29-14

This week is the LAST WEEK of our first strength cycle since testing our ONE REP MAXES 3 weeks ago.  We call this a “ONE PLUS” week….because we are working at 95% of 90% of our 1 RM’s and tring … Continue reading

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WOD 7-28-14

THIS SATURDAY IS THE ”31 HEROES” WOD.  WE WILL BE HOSTING ONE WOD AT 8:30AM.  PLEASE SIGN UP ON THE “31 HEROES” WEBSITE AT www.31heroes.com/2014-join-team/ AND CLICK ON THE PARTICIPATING AFFILIATES.   PLEASE HELP US TO HONOR THESE MEN AND THANK THOSE … Continue reading

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WOD 7-26-14

Warm-up 1 Mile Run WOD 10 Rounds 10 KB Swings (70/55) 10 Push Ups 10 Box Jump Overs (24/20)

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WOD 7-25-14

Warm Up Friday Mile Run Strength Deadlifts- using 90% of your 1 RM for all calculations 5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3 plus at 90% (AMRAP) New to CrossFit find a 3 rm WOD 21 – 15 – 9 Deadlifts … Continue reading

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WOD 7-24-14

Warm Up and Skills 3 rounds for QUALITY 10 Ring Rows (FAST PULL, 5 second CONTROLLED descent) 10 ONE ARM KB Rows/arm (use a weight that is challenging for you!) 4 Turkish Get Ups/Side (use a weight that is challenging … Continue reading

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WOD 7-23-14

Warm Up and Skills 5 rounds of the following complex- increasing load each round for weight to be used during Strength Segment 1 snatch grip deadlift 1 snatch pull 1 Hang snatch 1 Snatch Balance Strength EMOM 2 Full Snatches … Continue reading

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