WOD / Blog

2019 Nov 6

For time:
50 Dumbbell Busters, 50/35 lbs

Use a barbell if no dumbbells are available, 95/65 lbs.
*14min time cap

2019 Nov 5

Death By Shuttle Sprint

With a continuously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 20 m in the third 1 min

Continuing this for as long as you are able.

*if can’t run, opt for death by cals on rower or bike

2019 Nov 4

Teams of 2, for time:

  • Run, 1200 m
  • 90 Deadlifts, 205/145 lbs
  • 72 Dumbbell Push Press, 50/35 lbs
  • 54 Knees-to-elbows

Both people run together, but then only 1 person at a time on the following movements.

*25min time cap

2019 Nov 02

CrossFit Games Open 20.4

2019 Nov 01

Overhead Squat 2-2-2-2-2-2-2

2019 Oct 31

10 rounds, each round for time, of:

  • 1 Rope Climb, 15 ft
  • 10 Burpees
  • 15/10 Row Calories or 20/15 Bike Cal or 150m run

Rest 2 mins between each round.

*40min time cap

2019 Oct 30

2 rounds, each round for time, of:

  • Run, 800 m
  • Dumbbell Farmers Carry, 50/35 lbs, 100 m
  • 10 Back Squats, pick load

Rest 5 mins between each round.
*25min timecap

2019 Oct 29

SQT
3 rounds for time of:

  • 10 Ground-to-Overheads, 95/65 lbs
  • Shuttle Run, 200 m (4x 50 m)
    *7min time cap

2019 Oct 26

CrossFit Games Open 20.3

2019 Oct 25

Teams of 2, for time:

  • Row, 5 km
  • 350 Double Unders
  • 180 Wall Balls, 20/14 lbs
  • 90 GHD Sit-ups
  • 40 Strict Handstand Push-ups
  • 40 Chest-to-bar Pull-ups
    *40min time cap

2019 Oct 24

Deadlift 2-2-2-2-2-2-2
*go on every 4 minutes

2019 Oct 23

Go every 30 secs:
Run: 20x 50m

Each for time.

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