• Tuesday 2/20/18

    1. EMOM x 8
    2 Clean & Jerk at 75-80%

    2. For Time:
    Clean & Jerk (III-135/95, II-115/80, I-95/65)
    Chest-to-Bar Pull Ups (Scale: Jumping Chest-to-Bar Pull Ups)

  • Monday 2/19/18

    1. 5x20 Goblet Lunges+Romanian Deadlift
    1 Minute Rest between sets

    ***Do one lunge on right side while holding DB or KB in front rack position, then go straight into a single leg romanian deadlift on the same side. Do 10 reps on one side, then switch and do 10 reps on the other.

    2. AMRAP 15 Minutes
    200m Run
    100m Heavy Odd Object Carry (must be held in front of body)
    10 Thrusters (III-95/65, II-80/55, I-75/45)

    ***100m is to the end of the dog play area and back
    ***Odd object can be plate, medicine ball, dumbbell, kettlebell

  • Friday 2/16/18

    Open WOD 14.4

    Complete as many rounds and repetitions as possible in 14 minutes of:
    60-Calorie Row
    50 Toes-to-Bars
    40 Wall-Ball Shots
    30 Cleans (III-135/95, II-115/80, I-95/65) *Can be Power or Squat
    20 Ring Muscle-Ups

  • Thursday 2/15/18

    1. EMOMx10:
    Min 1: 60m Front Rack Waiter Walk III-55/35, II-45/30, I-35/25 (KB or DB each hand)
    Min 2: 2 Shuttle Sprints 

    2. 3 Rounds (Score is # of reps in the max rep sets)
    10 Wide Grip Barbell Bicep Curls
    10 Close Grip Barbell Bicep Curls
    Max Reg Grip Barbell Bicep Curls in 1 Minute
    10 OH Tricep Extensions (1 Heavy DB)
    10 Bent Over Tricep Extensions w/ Squeeze at Lockout (10 each arm - light DB)
    Max Banded Tricep Pull Downs in 1 Minute (red band)

    *Focus on quality movement but fast transitions between movements. Rest 3 mins between sets

  • Wednesday 2/14/18

    1) Back Squat
    1×7 @ 70%
    1×5 @ 75%
    3×3 @ 80%

    2) AMRAP 10:
    20 Lateral Barbell Burpees
    60 Double Unders (Sub - 60 Speed Steps or 120 SUs or 2 mins of DU Practice) 
    *Want you to keep moving here and not get too caught up
    3 Squat Cleans @ 75% of 1RM

  • Tuesday 2/13/18

    AMRAP in 20 Minutes
    2 Muscle-Ups
    4 Handstand Push-Ups
    8 Kettlebell Swings (70/55)

    Scaled Version:
    AMRAP in 20 Minutes
    4 Burpee Pull Ups
    2 Wall Walks (scale if not able to wall walk - 6 Push Ups)
    8 KBS (heavier than normal)

    Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

    We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

  • Monday 2/12/18

    1) WOD
    Complete as many rounds as possible in 12 minutes of:
    10 GHD Sit-Ups or 10 T2B
    10 Left-Arm Overhead Lunges
    10 Right-Arm Overhead Lunges
    III-55/35, II-40/25, I-30/20
    *Can use DB or KB

    2) 1 min ON / 1 min OFF for 10 mins:
    Side Plank Hip Raises (Switch at :30 or do same side for full minute)

  • Friday 2/9/18

    1. Press Strength
    Alternating On the Minute x 8
    Odd Minutes – :30 Secs Max Cal Row
    Even Minutes – :30 Secs Max Handstand Push-ups (Scale: Max Push Press at 50% of your 1RM PP)

    2. WOD
    AMRAP 3:
    24 Box Jump Overs (24/20)
    21/16 Calorie Row
    Max Power Cleans (III-135/95, II-115/80, I-95/65)

    Rest 3 minutes

    AMRAP 3:
    21 Box Jump Overs (24/20)
    18/14 Calorie Row
    Max Power Cleans (III-155/105, II-135/95, I-115/75)

    Rest 3 minutes

    AMRAP 3:
    18 Box Jump Overs (24/20)
    15/12 Calorie Row
    Max Power Cleans (III-185/125, II-155/105, I-125/85)

    Rest 3 minutes

    AMRAP 3:
    15 Box Jump Overs (24/20)
    12/10 Calorie Row
    Max Power Cleans (III-205/145, II-185/125, I-155/105)

    If these weights are too heavy then do 50%, 60%, 70% , 80% of your 1RM Power Clean.

  • Thursday 2/8/18

    1. Sled Push
    For Time:
    4 Laps Empty Sled
    3 Laps (90/45)
    2 Laps (135/70)
    1 Lap (180/95)

    *1 lap is Wall to Wall one time

    2. For Quality:
    60 V Ups
    50 Russian Twists (25 ea.side) *Go Heavy
    40 Hanging Knee Raises
    30 Hip Raises (30 ea.side) *Weighted if able
    20 Ab Rollouts
    1 Min Left to Right Plank Walks


  • Wednesday 2/7/18

    Complete as many rounds as possible in 20 minutes of:
    25 Burpees
    15 Body-weight Back Squats

  • Tuesday 2/6/18

    5 Rounds For Time

    5-4-3-2-1 Rope Climbs (Scale: 5:1 Towel Ring Rows)
    50 Double Unders (Scale: 3:1 Single Unders)
    50ft Handstand Walk (Scale: 50 Shoulder Taps facing the wall [25 each side], or 50 Pike HS Weight Transfers on box)

  • Monday 2/5/18

    Partner "T" (2 partners - 1 working at a time)
    5 Rounds For Time of:
    200-meter Sprint
    20 Squat Clean Thrusters
    30 Kettlebell Swings
    200-meter Sprint

    Rest 2 minutes

    Squat Clean Thrusters: III-115/75, II-95/65, I-75/55
    KBS: III-70/55, II-55/35, I-35/20

    ***Sprint inside - each partner runs Wall to Wall and back (that's 40m) and tags partner to do the same until 200m has been run (5 laps total)

    Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

    He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

    He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

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