WOD
Feb
2025
February 6, 2025
WOD:
Complete as many rounds as possible in 25 mins of:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs
Post time to beyond the whiteboard.
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans. Marchini is survived by numerous friends and family members.
WOD
Feb
2025
February 6, 2025
Strength:
Push jerk, 2-2-2-2-2
WOD:
5 rounds for time of:
21/15 Machine Calories
9 Dumbbell Hang Squat Cleans, 50/35 lbs
Post loads and times to beyond the whiteboard.
WOD
Feb
2025
February 5, 2025
Speed:
In teams of 3/5:
Complete as many rounds as possible in 13 mins of:
Sled Push, 195/130 lbs
WOD:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Burpee Box Jump Over, 24/20 in
Toes-to-bar
Post rounds and times to beyond the whiteboard.
WOD
Feb
2025
February 4, 2025
Strength:
Deadlift, 5-5-5-5-5
WOD:
Complete as many rounds as possible in 13 mins of:
3 Weighted Pull-ups, pick load
6 Alternating Dumbbell Snatches, 70/50 lbs
9/7 Machine Calories
Post loads and rounds to beyond the whiteboard.
WOD
Feb
2025
February 3, 2025
Strength;
Tempo front squat, (5/3/1 seconds), 3-3-3-3-3
WOD:
5 rounds for time of:
22 Single Kettlebell Front Rack Lunges, 53/35 lbs
11 Strict Ring Dips
Post loads and times to beyond the whiteboard.
WOD
Feb
2025
February 2, 2025
Strength:
Bent Over Barbell Row 10-10-10-10-10
Use the heaviest weight you can for each set. Rest as needed between sets.
WOD:
21-18-15-12-9-6-3 reps, for time of:
Machine Calorie
Power Snatch, 75/55 lbs
Post loads and times to beyond the whiteboard.
WOD
Feb
2025
February 1, 2025
Skill:
Bar muscle up
Midline:
50 contralateral dead bug
50 Hollow rocks
WOD:
5 rounds for time of:
13 Med Ball Hang Squat Cleans, 50/40 lbs
5 Bar Muscle-ups
Post traps and times to beyond the whiteboard.
WOD
Jan
2025
January 31, 2025
Skill:
Handstand push-up
WOD:
Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft
Post rounds to beyond the whiteboard.
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.
WOD
Jan
2025
January 30, 2025
Strength:
Snatch Pull + Power Snatch 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
WOD:
Complete as many rounds as possible in 15 mins of:
14 One Arm Alternating Kettlebell Swings, 53/35 lbs
7 Candle Sticks
7 Burpees
Post loads and rounds to beyond the whiteboard.
WOD
Jan
2025
January 29, 2025
Conditioning:
Each for time:
Row: 3x 500 m
Rest as needed between efforts.
WOD:
3 rounds for time of:
60 Double Unders
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
Post times to beyond the whiteboard.