Latest Wods

Friday 180216

Complete as many rounds as possible in 20 minutes of:

5 snatches

3 muscle-ups

Men: 95 lb.

Women: 65 lb.

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Compare to 050130.



Related:

• CrossFit WOD 180216 Tips With Rory McKernan

• The Power Snatch

• The Muscle-Up

Thursday 180215

Row 5,000 meters

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Compare to 161222.



Related:

• CrossFit WOD 180215 Tips With Rory McKernan

• Rowing

Tuesday 180213

3 rounds for time of:

800-meter run

25 toes-to-bars

25 deadlifts

Men: 225 lb.

Women: 155 lb.

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Related:

• CrossFit WOD 180213 Tips With Rory McKernan

• The Kipping Toes-To-Bar

• The Deadlift

Monday 180212

5-4-3-2-1 reps for time of

15-ft. rope climbs

Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.

Women: 115-125-135-145-155 lb.

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Related:

• CrossFit WOD 180212 Tips With Rory McKernan

• The Rope Climb (Basket)

• Chad Vaughn, 315-lb. Clean and Jerk

Sunday 180211

Front squat 10-10-10-10-10 reps

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Compare to 150213.



Related:

• CrossFit WOD 180211 Tips With Rory McKernan

• The Front Squat

Kelly

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

Men: 24-inch box, 20-lb. ball

Women: 20-inch box, 14-lb. ball

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Compare to 160617.



Related:

• CrossFit WOD 180209 Tips With Rory McKernan

• From the Vault: WOD 120106 Demo: "Kelly" With Josh Everett

Thursday 180208

Complete as many rounds as possible in 5 minutes of:

3 deadlifts

7 push presses

Men: 275-lb. deadlift, 115-lb. push press

Women: 185-lb. deadlift, 75-lb. push press

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Compare to 150331.



Related:

• CrossFit WOD 180208 Tips With Rory McKernan

• The Deadlift

• The Push Press

Wednesday 180207

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

Men: 60-lb. dumbbell

Women: 40-lb. dumbbell

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Compare to 170112.



Related:

• CrossFit WOD 180207 Tips With Rory McKernan

• The GHD Sit-Up

• The Dumbbell Overhead Lunge

Monday 180205

Shoulder press 1-1-1-1-1 reps

Push press 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

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Compare to 170617.



Related:

• CrossFit WOD 180205 Tips With Rory McKernan

• The Shoulder Press

• The Push Press

• The Push Jerk

T

T

5 rounds for time of:

100-meter sprint

10 squat clean thrusters

15 kettlebell swings

100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood

Women: 75 lb. and 1.5 pood

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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.



Related:

• CrossFit WOD 180204 Tips With Rory McKernan

• The Kettlebell Swing