WOD

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171213

WOD
In Teams of 2-3
20:00 AMRAP:
7 Kettlebell Swings (70/53#)
8/6 Calorie Row or 7/5 Bike
7 Burpees

171212

Skill/Strength
Every 0:30 for 12 Rounds:
1 Box Jump up to a max height

WOD
For Time:
3 Rounds:
10 CTB Pull-ups
30 Double Unders
Immediately into:
3 Rounds:
20 Push-ups
30 Double Unders
Immediately into:
3 Rounds:
30 Air Squats
30 Double Unders
*15:00 Cap

171211

Skill/Strength
12:00 to establish a
3RM Front Squat

WOD
3 RFT:
20 Hang Power Cleans (95/65#)
20 Front Squats (95/65#)
20 Push Press (95/65#)
*12:00 Cap

171208

Skill/Strength
10:00 EMOM:
2 Deadlifts
*at 80% 1RM
*Focus on SPEED!

WOD
5 RFT:
15 Deadlifts (155/105)
25 AbMat Sit-Ups
*10:00 Cap

171207

WOD
20:00 AMRAP
Option A:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50/35#)

Option B:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50/35#)
7 Dumbbell Hang Squat Cleans (50/35#)

Option C:
7 Pull-ups
7 Dumbbell Push Press (35/25#)
7 Dumbbell Front Squats (35/25#)

171206

Skill/Strength
10:00 EMOM:
2 Bench Press at
*~80-85% or heavier than last week
*Focus on SPEED!

WOD
5 RFT:
10 Power Cleans (135/95#)
10 Bar Facing Burpees
*10:00 Cap

171205

Skill/Strength
10:00 EMOM:
2 Back Squats
*~85% or heavier than last week
*Focus on SPEED!

WOD
16 Rounds, alternating:
0:20 Work, 0:10 Rest
Wall Ball Shots (20/14#)
Box Jumps (24/20″)
*Score is lowest round of each movement

171204

WOD
Every 4:00 for 5 Rounds:
300m Run (mb 207)
8 Power Snatches (95/65#)
35 Double Unders
*Score is slowest and fastest time

Cashout
Accumulate 35 Strict Pull-ups in as few sets as possible
Accumulate 2:00 in a hollow hold

171202

WOD
“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

171201

Skill/Strength
10:00 EMOM:
2 Back Squats
@ ~80% BS 1RM or a little heavier than last week

WOD
“Gwen”
15-12-9
Unbroken Clean and Jerks
*Score is weight on the bar
*No pause or re-gripping at any point on the ground
*12:00 Cap

171130

WOD
4 Rounds, not for time:
10 Close Grip Dumbbell Bench Press
15 Dumbbell Bent Over Rows, each
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
1:00 Plank

171129

WOD
5 Rounds:
1:00 AMRAP at each station:
Wall Ball Shots (20/14#)
Dumbbell Snatch (50/35#)
Calorie Row or Bike
Rest 1:00 between rounds
*Score is total reps

171128

Skill/Strength
10:00 EMOM:
2 Bench Press @ 75%~80% 1RM BP
*Focus is on SPEED!

WOD
15:00 AMRAP:
100 Meter Run, 2 Kettlebell Swings (53/35#)
100 Meter Run, 4 Kettlebell Swings
100 Meter Run, 6 Kettlebell Swings
100 Meter Run, 8 Kettlebell Swings
100 Meter Run, 10 Kettlebell Swings
Continue up the ladder for 15:00

171127

Skill/Strength
12:00 to build to a heavy
1RM Thruster

WOD
“Fran”
For time:
21-15-9
Thrusters (95/65#)
Pullups
*8:00 Cap

171125

OPEN GYM ONLY TODAY!!
9:00AM TO 1:00PM

WOD
Every 4:00 for 5 Rounds:
15 TTB
15 Deadlifts (205/125#)
15/12 Calorie Bike or Row or 200m run

171124

OPEN GYM ONLY TODAY!!
9:00AM TO 1:00PM

WOD
15:00 AMRAP
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/75#)

171123

Box is closed today. Happy Thanksgiving everyone!

171122

Skill/Strength
10:00 EMOM:
2 Bench Press @ 75% BP 1RM

WOD
For Time:
42 WBS (20/14#)
21 Deadlifts (225/155#)
30 WBS
15 Deadlifts
18 WBS
9 Deadlifts
*10:00 Cap

Rest as needed, then
1:30 AMRAP
Push-ups

Cashout
*50 Banded pull-aparts, AFAP!
*Accumulate 2:00 in seated shoulder extension

171121

Skill/Strength
2 RNFT:
10 Single Arm Russian KBS
10 Single Arm KB Deadlifts
5 Lateral Box Step Ups, each
5 Box Jumps
100m Jog

WOD
18:00 AMRAP:
3 KBS (53/35#)
3 Box Jump Overs (24/20″)
200m Run
6 KBS
6 Box Jump Overs
200m Run
9 KBS
9 Box Jump Overs (24/20)
200m Run
*Continue climbing by 3’s for 18:00
*If unable to run, complete one of the following:
250m Row
14/10 Calorie Assault Bike

Rest as needed, then
3:00 AMRAP
Strict Pull-ups
*No dropping from the top

171120

Skill/Strength
10:00 EMOM:
2 Back Squats
*~80% BS 1RM or slightly heavier than last week

WOD
CFG Open Workout 15.4-ish
8:00 AMRAP:
3 HSPU + 3 Cleans (185/125#)
6 HSPU + 3 Cleans
9 HSPU + 3 Cleans
12 HSPU + 6 Cleans
18 HSPU + 6 Cleans
21 HSPU + 6 Cleans…Etc.
*Continue adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds

171118

Skill/Strength
10:00 to establish a heavy complex:
1 Hang Power Snatch + Overhead Squat

WOD
For Time:
3-6-9-12-15-18-21
Bar Facing Burpees Over Barbell
Power Snatches (75/55#)

171117

Skill/Strength
13:00 to build to a heavy single
Sumo Deadlift

WOD
For Time:
21-15-9
Deadlifts (275/185#)
Box Jumps (30/24″)
*8:00 Cap
*Immediately completing workout, perform 100 Banded Good Mornings, as fast as possible

171116

WOD
In Teams of 2+ at each station, for max reps:
4:00 AMRAP, 2:00 Rest/Transition:
1) Rope Sled Pull (empty sled)
2) Sled Push (empty sled)
3) DBall over 48″ box or AMRAP Slam Ball
4) Farmers Carry (use handles, 80′, down the rig and back)
5) Assault Bike or Row for Calories

171115

WOD
In 4:00:
21 Power Cleans (155/105#)
15 Burpee Box Jump Overs (24/20″)
AMRAP Double Unders

Rest 4:00

In 4:00:
21 Power Cleans (135/95#)
15 Burpee Box Jump Overs (24/20″)
AMRAP Double Unders

Rest 4:00

In 4:00:
21 Power Cleans (115/75#)
15 Burpee Box Jump Overs (24/20″)
AMRAP Double Unders

*Score is total double unders each round

171114

Skill/Strength
10:00 EMOM:
2 Back Squats
*All sets 75% of 1RM Back Squat

WOD
14:00 AMRAP:
In teams of 2:
50 WBS (20/14#)
50 KBS (53/35#)
*Perform 1 rope climb to 15′ to tag out your partner

171113

Skill/Strength
Every 2:30 for 5 Rounds:
Bench Press
3-2-1-1-1
*Start around 70% of 1RM

WOD
18 Rounds of 0:20 Work, 0:10 Rest
Strict Pullups
Hand Release Pushups
Toes to Bar

171111

WOD
“Dirty 30”
For Time:
30 Box Jumps (24/20”)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35#)
30 Front Squats (115/80#)
30 Toes to Bar
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wall Balls (20/14#)
30 Burpees
30 Double Unders

171110

Skill/Strength
12:00 to build to a heavy complex:
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

WOD
“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
*16:00 Cap

171109

WOD
4 Rounds for quality:
8-12 Close Grip Dumbbell Bench Press (50/35#)
15 Dumbbell Bent Over Rows, each (50/35#)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts

171108

WOD
For 3 Rounds:
1:30 AMRAP, 0:30 Rest/Transition
Station 1: DB Snatch, alt. (50/35#)
Station 2: Calorie Row or Air Bike
Station 3: WBS (20/14#)
Station 4: Double Unders
*Score is total reps of each movement across all three rounds