Blog
2017
Sep
26

September 26, 2017

Happy birthday Ashton and Adam S! A. Find today’s heavy Front Squat Then take 65% of that and complete: 3×3 tempo squats (4 count lower, 4 count in the bottom, fast up) B. For Time: 9-15-21 Thruster (95/65) Bar Facing Burpee

2017
Sep
25

September 25, 2017

For Time: 120 Doubles (240 Singles) Then, 4 Rounds of 15 Chest to Bar Pull Up 15 Hang Power Snatch (95/65) Then, 120 Doubles (240 Singles) 15 min time cap We’re going to be doing solo versions of the CrossFit Team Series workouts this week! If you would like to complete them with a partner ins...

2017
Sep
22

September 22, 2017

“801 Chipper 2017” Teams of 2, one person working at a time 20 min AMRAP: 50 Calorie Row 40 Single Arm DB OHS (50/35) 30 Handstand Push Ups 20 Front Squats 185/125 10 Rope Climbs 20 Front Squats 30 Handstand Push Ups 40 Single Arm DB OHS 50 Calorie Row

2017
Sep
21

September 21, 2017

A. Find a 1RM Chin Up You can use dumbbells between your legs/feet, or grab a belt and chain some plates up! If you need a band, work to find the smallest band you need B. NOT for Time: 5×3 Chin Up 5×5 Bench Press Go as heavy as you can safely go while keeping sets unbroken C. Reverse Taba...

2017
Sep
19

September 19, 2017 – Grace

A. “Grace” For Time: 30 Clean and Jerk (135/95) *8 min time cap. Grab a partner and count for each other* Compare previous time here B. Wait until all the barbells are cleaned up off the floor, then: 100 meter Handstand Walk for time *10 min time cap*

2017
Sep
18

September 18, 2017

Happy birthday Gentry and Habb! For Time: 40 Wallball (20/14) 40 Situps w/ PVC 80 Doubles (160 Singles) 10 Wallball 10 Situps w/ PVC 20 Doubles (40 Singles) 800 meter Run 30 Wallball 30 Situps w/ PVC 60 Doubles (120 Singles) 20 Wallball 20 Situps w/ PVC 40 Doubles (80 Singles)

2017
Sep
15

September 15, 2017

A. 10 min EMOM: 1st min – 2 Unbroken C+J 2nd min – 3 UB C+J 3rd min – 4 UB C+J 4th min – 5 UB C+J 5th min – 6 UB C+J 6th min (increase weight by 10#) – 2 UB C+J 7th min – 3 UB C+J 8th min – 4 UB C+J 9th min – 5 UB C+J 10th min – 6 UB C+J Pi...

2017
Sep
14

September 14, 2017

A. Three Rounds for Time: 25 Burpee 25 Toes to Bar 100 Doubles (250 Singles) B. Three Rounds For Quality: 8 Single Leg Deadlift (ea leg – use a DB) 100 meter Suitcase Carry R (should be able to do this unbroken) 100 meter Suitcase Carry L

2017
Sep
13

September 13, 2017

A. For Time: 15 Box Jump Over (30/24) 9 Thruster (95/65) 600 meter Run 12 Box Jump Over (30/24) 15 Thruster (95/65) 400 meter Run 9 Box Jump Over (30/24) 21 Thruster (95/65) 200 meter Run B. Mobility!

2017
Sep
12

September 12, 2017

A. Find today’s heavy OHS B. 6 min AMRAP: 2-4-6-8-etc… Squat Snatch (135/95) Chest to Bar Pull Up Rest 2 min 6 min AMRAP: Start where you finished the first AMRAP, and go down (Try to finish!) …etc-8-6-4-2 Box News: – Just a reminder about the strength class tonight at 6:15!

2017
Sep
11

September 11, 2017

Today our WOD is remembering what happened on this day 16 years ago. Teams of 2 – For Time: As a team, complete 2977 meter Row (total lives lost) One team member rowing at a time, other partner is in a hollow hold. You can only row while partner is in position, when they come out of the hollow...

2017
Sep
08

September 8, 2017

A. Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps...

2017
Sep
07

September 7, 2017

A. Back Squat 3×8 *Try to complete all sets at around 60% of your 1RM* B. 10 Rounds: 1 min on the clock 15 Unbroken Wallballs (20/14) Max Burpees Rest 1 min Your score will be total burpees. Push yourself on the burpees knowing you have a rest coming. Be conscious of getting your breathing unde...

2017
Sep
06

September 6, 2017

Happy Birthday Diane! A. 5 rounds for time: 500m Row 400m Run B. Core! 3 min Plank and 3 min Hollow Hold Accumulate time any way – Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Monday, Tuesday, and Thursday evenings from...

2017
Sep
05

September 5, 2017

Happy Birthday Lori (Sunday)! A. Find today’s heavy Power Snatch in 15 mins B. Three Rounds for Time: 15 Power Snatch (95/65) 50 meter Walking Lunge 15 Toes to Bar – Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Mo...

2017
Sep
03

September 4, 2017

Labor Day class schedule: 8am and 5pm See you there! – Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Monday, Tuesday, and Thursday evenings from 7:15 – 8:15pm. This course is a great way to learn the movements and get co...

2017
Sep
01

September 1, 2017

Chipper! 100 meter Sled Pull (135/95) 90 Air Squat 80 Abmat Sit Ups 70 Wallball (20/14) 60 Calorie Assault Bike 50 Pull Ups 40 Box Jump 30 DB Thruster (35’s/25’s) 20 Ring Dip 10 Slam Ball (50/40) Box News: – New month, new goals! You know the drill. What do you want to accomplish i...

2017
Aug
31

August 31, 2017

A. Find today’s heavy Push Press in 15 mins B. Get as far up the ladder as possible in 12 mins: 1-2-3-4-5-6-7-8-9-10-etc… Squat Clean (135/95) Push Press (135/95) Box News! – We are having a mock lifting meet this Saturday at 9am! It will be structured like a regular lifting meet where y...

2017
Aug
30

August 30, 2017

A. For Time: 500 Doubles Every minute on the minute perform 5 Knees to Elbow *15 min time cap* B. Mobility! Take some time to work on your mobility. There are lots of options, so if you don’t already have something in mind the coach will have great suggestions! Box News! – We are having a mock...

2017
Aug
29

August 29, 2017 – AB Capone

“AB Capone” Four Rounds for Time: 9 Rope Climbs 9 Deadlift (365/255) 27 Bar Facing Burpee If you’ve got a 20# vest, wear it You can choose to do this workout by yourself or as a team of 3 (each team member will do 3 rope climbs, 3 deadlift, but each teammate will do all 27 burpees...

2017
Aug
28

August 28, 2017 – Nancy

“Nancy” Five rounds for time of: 400 meter run 15 Overhead Squats (95/65) Compare previous time here Box News! – We are having a mock lifting meet this Saturday at 9am! It will be structured like a regular lifting meet where you’ll perform the Snatch and the Clean and Jerk and you’...

2017
Aug
24

August 24, 2017

For Max Reps: Tabata Overhead Squat (95/65) Rest 1 min Tabata Sprint (meters) Rest 1 min Tabata Sumo Deadlift High Pull (95/65) Rest 1 min Tabata Assault Bike (calories) Tabata is 8 rounds of 0:20 Work/0:10 Rest. You’ll have 4 separate scores at the end of this workout. For the sprint interval...

2017
Aug
23

August 23, 2017

A. Every 3 minutes for 4 sets: 4 Back Squat (4 second lower, fast up) 4-10 Ring Row (4 second lower, fast up) B. For Time: 40-30-20-10 Back Squat (65/45) Abmat Sit Up Box Jump (24/20)

2017
Aug
22

August 22, 2017

Happy birthday Marshall! A. Jump Rope Practice! 7 mins on the clock Start with singles – if you are proficient in those then go to doubles. If you are proficient in those, then go to triples! This is not for max reps, so use this time as strictly practice. Focus on form and your rhythm. B. Fiv...

2017
Aug
21

August 21, 2017

Happy birthday Kory! Eclipse WOD! 2 min 40 sec AMRAP: Max Burpees Rest 1 min 20 sec, then: 4 Rounds for time: 8 Clean and Jerk (135/95) 21 Air Squat 17 Toes to Bar In honor of the Total Solar Eclipse today! Total Solar Eclipse On Monday, August 21, 2017, all of North America will be treated to an ec...

2017
Aug
18

August 18, 2017

20 min AMRAP: 100 meter Sled Pull (45/25) 6 Chest to Bar Pull Up 12 Single Arm Push Press (50/35 DB, 6 ea side) 18 Jumping Lunge

2017
Aug
17

August 17, 2017

A. Three Rounds for Time: 400 meter Run 12 Deadlift (245/165) 21 Deficit Push Ups (Hands on 45#/25# Plates) B. After Party For Quality: 150 Seated Hamstring Curls 3 min Plank (1 min each: front/L side/R side) *Split up the reps any way*

2017
Aug
16

August 16, 2017

A. Gymnastics Technique 10 min EMOM 1st min: HS Hold (HS Walk for advanced) 2nd min: Candlestick Roll (to Pistol for advanced) This is practice, not for max reps. Take your time working through these, focusing only on great form. B. 12 min AMRAP: 50 Wall ball (20/14) 100 Doubles (200 Singles)

2017
Aug
15

August 15, 2017

3 min AMRAP: 21/18 Calorie Row 21 Lateral Burpees Max Hang Clean (95/65) Rest 3 min 3 min AMRAP: 18/15 Calorie Row 18 Lateral Burpees Max Hang Clean (115/75) Rest 3 min 3 min AMRAP 15/12 Calorie Row 15 Lateral Burpees Max Hang Clean (125/85) Rest 3 min 3 min AMRAP 12/9 Calorie Row 12 Lateral Burpees...

2017
Aug
14

August 14, 2017

Happy birthday Coach Kendl (Sunday) and Ashlyn! “31 Heroes” 31 min AMRAP 8-6-11 reps in memory of August 6, 2011 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent)* 11 Box Jumps (30/24) *Sub 18 Knees to Elbow + 18 Pull Up for the 6 Rope Climbs* PARTNERS Like the warriors of our armed se...

2017
Aug
11

August 11, 2017

800 M Run 30 Toes to Bar 50 Doubles (150 Singles) 20 Shoulder to Overhead (185/125) 50 Doubles 30 Burpee 800 M Run Box News Iota Fitness is having a local throwdown this Saturday in Smithfield! It starts at 7am – meet us there for some fun! Text Cerissa or Kendl if you want to catch a ride wit...

2017
Aug
10

August 10, 2017

5 Rounds of: 3 Min AMRAP 25/20 Cal Assault Bike Max DB Thrusters (35/25) -Rest 2 Min Between Rounds- Score is total number of DB Thrusters

2017
Aug
09

August 9, 2017

A. For Time: 50-40-30-20-10 KBS (53/35) Abmat Sit Ups OR “The Animal” 150 KBS (70/53) B.  3 Rounds for Quality: 100 Laying Banded Hamstring Curls 25 Hip Extensions

2017
Aug
08

August 8, 2017

A. EMOM 16 Min: 1st Min- 18/15 Cal Row 2nd Min- 15 Box Jump Overs (24/20) 3rd Min- Max Burpee Bar Muscle Ups (or Burpee Chest to Bar/Burpee Pull Up) 4th Min- Rest B. Accumulate 5 mins Plank

2017
Aug
07

August 7, 2017

1 Mile Run 20 Deadlift (135/95) 800 M Run 20 Squat Clean (125/85) 400 M Run 20 Snatch (105/75) 200 M Run 20 Overhead Squat (95/65)

2017
Aug
04

August 4, 2017

16 Min AMRAP: 50 Double Unders 10 Pistol Squats 1 Legless Rope Climb   Don’t forget to tune in to the CrossFit games this weekend.  You can find a schedule and watch online at games.crossfit.com.  Have a great weekend everyone!    

2017
Aug
02

August 3, 2017

  A.  10 Rounds for Time: 200 M Sprint 1 Min Rest b/t sprints These should be an ALL OUT EFFORT.  You will have 10 individual scores.   B. Core Work- 3 Rounds for Quality: 60 sec Plank 20 GHD Sit Ups 20 Floor Wipers   BOX NEWS: We want to welcome our newest CrossFit family member to t...

2017
Aug
02

August 2, 2017

6 Rounds for Time: 6 Chest To Bar Pull Ups 6 Ring Dips 6 Dumbbell Snatch- 3 Each Arm (50/35) 100 M Walk with Bar Overhead (45/35) Post Wod: Mobility! Get a foam roller or lax ball and spend at least 10 minutes on something. Ask your coach for ideas! 🙂

2017
Aug
01

August 1, 2017

Happy birthday Jan! 200 m Run, followed by: 21-15-9 Wall Balls (20/14) Cal Row Then 400 m run, followed by: 21-15-9 Burpee Box Jumps (24/20) Sit Ups Then 400 M Run, followed by: 21-15-9 Slam Balls Deadlift (155/105) Then 200  M Run Box News: New month, new goals!! Get your goal for August up on the...

2017
Jul
31

July 31, 2017

Happy birthday Landon (Friday!) “J.J.” For time: 185/125 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185/125 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185/125 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185/125 pound Squat clean, 4 reps 7 Parallette handst...

2017
Jul
28

July 28, 2017

“Rich” For time: 13 squat snatches, 155/105 Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155/105 *scale the pull ups down to 5,6,7,8, or 9 as needed. Set a goal with your coach. Keep the run hard* U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas,...

2017
Jul
27

July 27, 2017

Five Rounds for Time: 100 meter Suitcase Carry (50/30 – one hand; use right on the way out, left on the way back)* 10 Handstand Push Up 20 Wallball (20/14) *this should not be so heavy that you’re leaning to one side. if you can’t keep an upright torso, reduce the weight until you...

2017
Jul
26

July 26, 2017

A. “Goat” work – 10 min EMOM “Goat” is CrossFit slang for a movement that challenges us. Examples: Doubles, Ring Dips, Snatches, Overhead Squats, etc. These are the best days to turn perceived “weaknesses” into “strengths.” Keep you heart rate (and weights) low during this practice...

2017
Jul
25

July 25, 2017

A. Front Squat 5×5 Try to increase weight for each set, as form allows! B. “DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 8 Dumbbell Thruster (35/25’s) 12 Walking Lunge Steps (35/25’s) U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georg...

2017
Jul
24

July 24, 2017

Regular schedule all day today Happy birthday Angie! “Dallas 5” 5 minutes of:     Burpees Then, 5 minutes of:     7 deadlifts, 155/105     7 box jumps, 24/20 Then, 5 minutes of:     Turkish get-ups, 40/30 lb DB Then, 5 minutes of:     7 snatches, 75/55     7 push-ups Then, 5 minutes of:...

2017
Jul
21

July 21, 2017 – Kalsu

“Kalsu” For Time 100 Thrusters (135/95 lbs) 5 Burpees at the top of every minute Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. *25 min time cap*

2017
Jul
20

July 20, 2017

A. Gymnastics Skill Work: 10 min EMOM of a gymnastics movement of your choice *The coach will have great ideas for you if you’re not sure what to work on* B. Four Rounds for Max Reps: 1 min Double Unders 1 min Hang Snatch (95/65) 1 min Abmat Sit Ups 1 min Assault Bike 1 min Rest

2017
Jul
19

July 19, 2017

For Time: 20-18-16-14-12-10-8-6-4-2 Box Jump Each ‘dash’ is one of the following accessory movements: 200 m Sled Pull (45/25) 150 m Slamball Carry (bear hug 50/35) 100 m Sled Push (90/45) You’ll perform each accessory movement 3 times, you can pick any order to complete them in.

2017
Jul
18

July 18, 2017 – Desforges

“Desforges” – Partner Style Five rounds for time of: 12 Deadlift (225/155) 20 Pull-ups 12 Clean and Jerk (135/95) 20 Knees to elbows One partner working at a time, split up the work any way U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Mari...

2017
Jul
17

July 17, 2017 – Jenny

Happy birthday AJ and Fernando (Sunday)! “Jenny” Complete as many rounds as possible in 20 minutes of: 20 Overhead Squats (45/35) 20 Back Squats (45/35) 400 meter Run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when ene...

2017
Jul
14

July 14, 2017

“Jag 28” For time: Run 800 meters 28 Kettlebell swings (70/53) 28 Strict Pull-ups 28 Kettlebell clean and jerk (70’s/53’s) 28 Strict Pull-ups Run 800 meters *25 min time cap* U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special...

2017
Jul
13

July 13, 2017

15 min AMRAP: 6 Squat Snatch (95/65) 9 Toes to Bar 12 Front Squat (95/65) 48 Doubles (100 Singles) Box News: Just a reminder about lifting class at 6:15 tonight. See you there!

2017
Jul
12

July 12, 2017

“Team Weston” Five rounds for time of: Row 1000 meters 200 meter Farmer carry (45/35 DBs or KBs) Dumbbell Waiter walk, 50 meters, Right arm (45/35) Dumbbell Waiter walk, 50 meters, Left arm (45/35) Teams of 3: Accumulate 5,000 meters Rowing, 1,000 meters farmers walk (45 lb/35 lb db/kb p...

2017
Jul
11

July 11, 2017

A. Build to a heavy power clean for the day B. 6 min AMRAP: 10 Power Clean (95/65) 10 Burpee Rest 3 min 4 min AMRAP: 7 Power Clean (105/75) 7 Burpee Rest 2 min 2 min AMRAP: 4 Power Clean (115/85) 4 Burpee Box News! Strength classes will now be Tuesday and Thursday night at 6:15pm, and Saturday morni...

2017
Jul
10

July 10, 2017 – Blake

“Blake” Four rounds for time of: 100 foot Walking lunge with plate held overhead (45/25) 30 Box jump (24/20) 20 Wallballs (20/14) 10 Handstand push-ups *20 min time cap* U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Spe...

2017
Jul
07

July 7, 2017 – Omar

“Omar” 10 Thruster (95/65) 15 Bar-facing Burpee 20 Thruster (95/65) 25 Bar-facing Burpee 30 Thruster (95/65) 35 Bar-facing Burpee U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, d...

2017
Jul
06

July 6, 2017

Annie’s on the Run 500 meter Run 50 Doubles 50 Sit Up 400 meter Run 40 Doubles 40 Sit Ups 300 meter Run 30 Doubles 30 Sit Ups 200 meter Run 20 Doubles 20 Sit Ups 100 meter Run 10 Doubles 10 Sit Ups

2017
Jul
05

July 5, 2017 – Brian

Happy birthday Coach Stacey (yesterday)! “Brian” Three rounds for time of: 5 Rope Climb (15 foot) 25 Back Squat (185/135) *sub 3 lay to stand to lay rope pulls for each rope climb. Use your legs as little as possible on this option* U.S. Navy Special Warfare Operator Chief Petty Officer...

2017
Jul
03

July 3, 2017 – DT

“DT” 5 Rounds for Time: 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old...

2017
Jul
01

July 1, 2017

Just a quick reminder about our classes this weekend. Saturday – CrossFit WOD at 8am Strength at 9am Sunday – Strength at 830am CrossFit WOD at 10am If you have any questions, please reach out to Cerissa, Kendl, or Jake.

2017
Jun
30

June 30, 2017

A. Three Rounds For Quality: 0:30 Ring Dip 0:15 Rest 0:30 Strict HSPU 0:15 Rest 0:30 Candlestick Roll (to pistol for advanced) 0:15 Rest B. 12 min AMRAP: 10 Power Clean (135/95) 15 Burpee 0:20 L Sit Hold

2017
Jun
29

June 29, 2017

“Kelly’s in a Triathlon” For Time: 50 Wallball (20/14) 50 Box Jump (24/20) 1,600m Row 50 Wallball 50 Box Jump 800m Run 50 Wallball 50 Box Jump 30/25 Cal Assault Bike *35 min time cap*

2017
Jun
28

June 28, 2017

Team WOD! Teams of 3 20 min AMRAP: 8 DB/KB Lunge (35/26’s-one in each hand) 8 Toes to Bar 8 Push Up AND Max meters Sled Push (90/45) Partner 1 starts on the lunge and must complete all 8 reps. Partner 2 will then do 8 toes to bar and then partner 1 will do 8 push up. Then partner 2 will do 8 l...

2017
Jun
27

June 27, 2017 – Helen

Happy Birthday Patrik! “Helen” 3 Rounds for Time: 400 meter Run 21 KBS (53/35) 12 Pull-ups Compare previous time here Post Wod: Spend at least 10 minutes mobilizing shoulders with a lax ball. If you don’t know how, ask a coach! Box News: Our first strength class is this Wednesday evening at 6:...

2017
Jun
26

June 26, 2017

Happy Birthday Julie! A. Find today’s heavy Overhead Squat B. For Time: 100 Double Unders (250 Singles) 40 OHS (75/55) 100 Doubles 20 Power Snatch (75/55) 100 Doubles 40 OHS (75/55) 100 Doubles *15 min time cap* Box News: Our first strength class is this Wednesday evening at 6:15pm. If you can...

2017
Jun
23

June 23, 2017

“Fight Gone Bad!” Three rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/55) Box Jump (20) Push-press (75/55) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-min...

2017
Jun
22

June 22, 2017

For Time: 50 KBS (53/35) 50 Abmat Sit Up 25 Calorie Bike 40 KBS (53/35) 40 Abmat Sit Ups 20 Calorie Bike 30 KBS (53/35) 30 Abmat Sit Up 15 Calorie Bike 20 KBS (53/35) 20 Abmat Sit Up 10 Calorie Bike 10 KBS (53/35) 10 Abmat Sit Up 5 Calorie Bike Box News: We are adding a strength specific class/progr...

2017
Jun
21

June 21, 2017

Happy birthday Shane! For Time: 3 Rounds: 50 Double Unders (100 Singles) 10 Pull Up – 400 m Run – 2 Rounds: 50 Double Unders 10 Pull Up – 400 m Run – 1 Round: 50 Double Unders 10 Pull Up – 400 m Run Box News: We are adding a strength specific class/program! Our newest coach, Jake, has written a 9 we...

2017
Jun
20

June 20, 2017

A. 15 min AMRAP: 21 Deadlift (155/105) 15 Squat Clean + Jerk (155/105) 9 Squat Snatch (155/105) B. Core! For Quality: 50 weighted sit ups 50 russian twist *split up the reps any way*

2017
Jun
19

June 19, 2017

Happy birthday Emma (Sunday) and Josh (Friday)! On a 20 minute clock, Run 1 mile Then perform as many rounds as possible of: 6 Strict HSPU 12 Burpee 18 Medball Squat Clean (20/14)

2017
Jun
16

June 16, 2017

A. For Quality: Four Rounds NOT for time: 15 Sumo Deadlift (start at 50% of your deadlift 1RM, you should be able to do all 15 unbroken. Choose to go down in weight or heavier as form allows) 30 Banded Hamstring Curls B. 10 Rounds for Time: 5 Strict Pull Up 10 PVC Sit Up 15 Push Up 20 Walking Lunge

2017
Jun
15

June 15, 2017

A. For Time: 150 Double Unders (350 Singles) 25 Thruster (115/75) 50 Burpee 25 Thruster 150 Double Unders B. Accumulate 5 min Plank

2017
Jun
14

June 14, 2017

Six Rounds, each for time: 12 DB Snatch (50/35 – alternate arms) 200 meter SPRINT Rest 2 mins between rounds Record all 6 times

2017
Jun
13

June 13, 2017

A. 10 min EMOM: 1 Squat Clean + 1 Hang Squat Clean Start at 50% of your Clean 1RM, and build as form allows. B. “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/95) Compare previous time here

2017
Jun
09

June 9, 2017 – Bulger

“Bulger” Ten rounds for time of: 150 meter Run 7 Chest to Bar Pull Ups 7 Front Squat (135/95) 7 Handstand Push Up *30 min time cap* Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of...

2017
Jun
08

June 8, 2017

A. Push Press- 6×6 (Perform a set every 1:30) B. 15 Min AMRAP: 200 m sled pull (65/45) 10 Overhead Squats (125/85) 20 Box Jumps (24/20) 30 Double Unders

2017
Jun
07

June 7, 2017

A. 15 min muscle up work (bar or ring) Work on different progressions and spend this time putting in practice! B. For Time: 100 Calorie Row EMOM perform 4 Burpees *15 min time cap*

2017
Jun
06

June 6, 2017

Partner WOD- Teams of 2 400 M Run 100 Deadlifts (225/155) 400 M Run 100 Hang Power Cleans (185/125) 400 M Run 100 Shoulder to Overhead (135/95) 400 M Run Courtesy of CrossFit Mayhem *Leave for your run together, but if one member returns to the gym faster, they may start working on the barbell movem...

2017
Jun
05

June 5, 2017

Every 3 Min on the Min for 3 rounds complete: 30 Wallballs (20/14) 15 V-Ups Straight into E3MOM for 3 rounds of: 30 SDHP (85/55) 15 T2B Straight into E3MOM for 3 rounds of: 30 Kettlebell Swings (53/35) 15 Reverse Lunges with KB *Complete 1 round of work, rest until the clock hits the 3 min mark, the...

2017
Jun
02

June 2, 2017

Happy Birthday Jamie!! 4 Rounds For Time: 15 Calorie Bike/20 Calorie Row 15 Squat Snatch (95/65) *Alternate each round with the row/bike. Complete 2 rounds of each* Rest 5 mins 200 meter Sled Push Sprint (empty)

2017
Jun
01

June 1, 2017

20 min AMRAP: 400 meter Run 1 Rope Climb Max Wallball (20/14) *2 scores for this workout – number of rounds and the total number of wallballs* Box News New month, new goals!! What do you want to accomplish in June? Tell a friend, co-worker, social media land, your family… telling someone...

2017
May
31

May 31, 2017

For Time: 21 Clean and Jerk (135/85) 21 Lateral Burpee 15 Clean and Jerk (155/105) 15 Lateral Burpee 9 Clean and Jerk (175/125) 9 Lateral Burpee

2017
May
30

May 30, 2017

A. 10 Rounds for Time: 50 Doubles (100 Singles) 15 Abmat Sit Ups *16 min time cap* B. Three Rounds for Quality: 6 KB Single leg Deadlift (each leg) 10 Hip Extension 30 Banded Hamstring Curl

2017
May
29

May 29, 2017

Happy birthday Brian F! Reminder: We will only have class at 8am and 5pm for Memorial Day! “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was...

2017
May
26

May 26, 2017

A. 10 min EMOM: 1 Squat Clean + 1 Front Squat + 1 Jerk You can build as form allows, or choose to stay around 60-65% of your 1RM Clean for all 10 sets B. For Time: 400 m Run 27 Thruster (95/65) 400 m Run 21 Overhead Squat (95/65) 400 m Run 15 Thruster 400 m Run 9 Overhead Squat Box News: Memorial Da...

2017
May
25

May 25, 2017

A. Find a heavy Bench Press for the day. Then complete 4×2 @ 80% B. 10 min AMRAP: 2-4-6-8-10… KB Swing (53/35) Burpee Box News: Memorial Day Murph – Monday May 29, 8am and 5pm

2017
May
24

May 24, 2017

Three Rounds for Time: 10 Back Squats (225/155) 20 Box Jumps (24/20) 200m Sled Pull (65/45) Box News: Memorial Day Murph – Monday May 29, 8am and 5pm

2017
May
23

May 23, 2017

Five Rounds for Max Reps of each: 1:00 Double Unders 1:00 Power Clean (135/95) 1:00 Row for Calories 1:00 Rest Box News: Memorial Day Murph – Monday May 29, 8am and 5pm

2017
May
22

May 22, 2017

For time: 1,200 meter run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats *25 min time cap* Box News Regional weekend is all wrapped up! We are so incredibly proud of Kendl, she did so great! We posted lots of updates on our FB and IG, so head over there if you miss...

2017
May
19

May 19, 2017

15 min AMRAP 30 Abmat Sit Ups 20 Calorie Row 10 Turkish Get Up (5 each arm – 53/35 KB) Box News Regionals start today! Kendl will be competing in the afternoon starting at 2:50 Central Time/1:50 Mountain. You can catch all the events live on games.crossfit.com! We’ll do our best to updat...

2017
May
18

May 18, 2017

“Nutts” For time: 10 Handstand push-ups 15 Deadlift (250/170) 25 Box jumps (30/24) 50 Pull-ups 100 Wallball (20/14) 200 Double-unders (400 singles) Run 400 meters with a 45lb plate (25lb) You can choose to complete this workout alone, or as a team. If you complete as a team, break the re...

2017
May
17

May 17, 2017

Happy birthday Kayla! A. Back Squat 4×6 with a 4 count lower *Increase after each set as form allows B. For Time: 50/40 Calorie AB Directly into 12-11-10-9-8-7-6-5 Toes to Bar Jumping Squat (45/35)

2017
May
16

May 16, 2017

Happy birthday Mallory! For time: 800-meter run 100 push-ups 600-meter run 75 push-ups 400-meter run 50 push-ups Level 2= Same run distance, push ups are 70, 50, 30 Level 1= Run 600m, 400m, 200m, push ups are 40, 30, 20

2017
May
15

May 15, 2017

Happy birthday Deena! 15 min AMRAP: 12 Power Clean (115/75) 9 Front Squat (115/75) 6 Shoulder to Overhead (115/75) 3 Bar Muscle Up Box News: Yoga tonight at 7:15! The class is free for all CrossFit Antietam members! Walk ins are always welcome for either $8/class or 10 for $60.

2017
May
12

May 12, 2017

For Time: 1200 meter Run 15 DB Deadlift (45/35’s) 15 DB Thruster (45/35’s) 15 Box Jump Over (24/20) 800 meter Run 18 DB Deadlift (45/35’s) 18 DB Thruster (45/35’s) 18 Box Jump Over (24/20) 400 meter Run 21 DB Deadlift (45/35’s) 21 DB Thruster (45/35’s) 21 Box Jump...

2017
May
11

May 11, 2017

For Time: 30-20-10 Toes to Bar Push Up directly into 30-20-10 KBS (53/35) Pistol Squat (alternating legs) Box News Softball starts next week! Our first game is scheduled for Thursday May 18th. So dust off your mit and bat and let’s do this!! If you’re not in the CFA Softball FB group, le...

2017
May
10

May 10, 2017

Round 1. 0:00-3:00 18 Unbroken Wallball (20/14) 12 Burpee 100 meter Sprint Round 2. 3:00-6:00 16 Unbroken Wallball 10 Burpee 100 meter Sprint Round 3. 6:00-9:00 14 Unbroken Wallball 8 Burpee 100 meter Sprint Round 4. 9:00-12:00 12 Unbroken Wallball 6 Burpee 100 meter Sprint Round 5. 12:00-15:00 10 U...