Author Archives: Bobby

3/18/24

Black/Blue/Grey WOD “Green Machine” 7 Rounds For Time of: 5 Devil’s Press (50/35) 10 Toes-to-Bar 25 Double Unders

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3/15/24

Black/Blue/Grey WOD “CrossFit Open WOD 24.3” All for time: 5 rounds of: 10 thrusters (95/65) (65/45) 10 chest-to-bar pull-ups (Jumping Chest-to-Bar Pull-Ups) Rest 1 minute, then: 5 rounds of: 7 thrusters (135/95) (95/65) 7 bar muscle-ups (Chin-over-Bar Pull-Ups) Time cap: 15 … Continue reading

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3/13/24

Black/Blue/Grey WOD “Lynne” 5 Rounds For Total Reps: Max Set Bench Press (Men – Bodyweight, Women – 3/4 Bodyweight) (M – 3/4 BW, W – 1/2 BW) (M – 1/2 BW, W – 1/3 BW) Max Set Strict Pull-Ups (Kipping Pull-Ups) … Continue reading

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3/12/24

Black/Blue/Grey WOD “Road Runner” As Many Rounds As Possible in 20 Minutes of: 400m Run 24 Strict Sit-Ups 6 Clean & Jerks (165/110) *If you can complete 5 Rounds under 20 minutes, then it is For Time

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3/11/24

Every Minute On the Minute Complete 1 Hang Snatch (Power or Squat) for 11 Sets Then….. Black/Blue/Grey WOD “Osprey” 5 Rounds For Time of: 12 Knees-to-Elbows (Toes-to-Bar) (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises) 12 Weighted Pistols, Alternating (35/20) (Pistols) (Assisted) (Goblet … Continue reading

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3/8/24

Black/Blue/Grey WOD “Open WOD 24.2” As Many Rounds As Possible in 20 Minutes of: 300m Row or 300m Run or 300m Ski or 750m Bike 10 Deadlifts (185/125) 50 Double Unders *Please give anyone that is actually signed up for the … Continue reading

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3/6/24

Black/Blue/Grey WOD “Mama Bear” For Time: 2 Rounds of: 16 Deadlifts (135/85) 16 Toes-to-Bar 16/12 Push Ups 2 Rounds of: 12 Deadlifts (225/155) 12 Toes-to-Bar 12/9 Push Ups 2 Round of: 8 Deadlifts (315/205) 8 Toes-to-Bar 8/6 Push Ups

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3/5/24

Black/Blue/Grey WOD “Love & War” 4 Rounds, Each Round Starting Every 6 Minutes: 24/18 Calorie Bike 18 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) 12 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press) 6 Snatches (135/85) (95/65) (65/45) … Continue reading

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