WOD

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180425

Skill/Strength
Every 2:00 for 4 rounds:
10 Good Mornings

WOD
For Time:
10 Power Cleans (155/105#)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
*12:00 Cap

180424

WOD
Strict “Lynne”
5 rounds, not for time of:
Max reps bench press @ bodyweight
Max reps strict pull-ups
*No rest between movements
*3:00 rest between rounds
*Score is total reps of bench and total reps of strict pull-ups
*21:00 Cap

180423

WOD
20:00 AMRAP:
200m Run
25 WBS (20/14#)
200m Run
25 KBS (53/35#)

180421

WOD
In teams of 3,
25:00 AMRAP:
3,000/2,400 Meter Row
Directly into:
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65#)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80#)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95#)

180420

Skill/Strength
8:00 to build to a heavy single
Power Snatch

WOD
5 Rounds:
3:00 AMRAP followed by 1:00 Rest
3 Power Snatches (115/75#)
6 Push-ups
9 Squats
*Each round is for score

180419

WOD
20:00 AMRAP:
10 DB Hang Power Cleans (50/35#)
12 TTB
15 Box Jumps (24/20″)

180418

Skill/Strength
Every 2:00 for 5 rounds:
6-5-4-3-2 Front Squat at 32X1 tempo
*Start around 55% of 1RM FS and build as long as perfect form and control are maintained
*Tempo is down for 3 seconds, hold at the bottom for 2 seconds, explode up, and reset at the top for 1 second or as needed

WOD
4 rounds for time:
400m Run
*2:00 rest between efforts
*Score is total time after athlete completes the 4th 400m Run

180417

Skill/Strength
3 RNFT:
10-15 DB Bench Press AHAP
12- 15 DB Single Arm Bent Over Rows AHAP
*Rest 1:00 between sets

WOD
For Time:
21-15-9
Push Press (115/75#)
C2B Pullups
*8:00 Cap

180416

Skill/Strength
Every 2:00 for 4 rounds:
10 Split Squats per leg
*Hold the DB/KB in a goblet hold

WOD
“32 Hokies”
7 RFT:
4 Squat Clean & Jerks (135/95#)
16 Deadlifts (135/95#)
32 Double Unders
*16:00 Cap
*The goal is to finish this workout and pay our tribute to those who were taken in 2007

180414

WOD
With a partner,
for time:
10-20-30-40-50-40-30-20-10
Kettlebell Swings (53/35#)
Goblet Squats
KB Sumo Deadlift High Pulls
*Split reps any way
*One partner working at a time

180413

Skill/Strength
Every 2:30 for 5 rounds:
6-5-4-3-2
Back Squat
*32X1 tempo
*Start around 55% of 1RM BS and build as long as perfect form and control are maintained

WOD
For Time:
200 Meter Run
27 Wallballs (20/14#)
27 Box Jumps (24/20″)
200 Meter Run
21 Wallballs
21 Box Jumps
200 Meter Run
15 Wallballs
15 Box Jumps
200 Meter Run
9 Wallballs
9 Box Jumps
200 Meter Run
*15:00 Cap

180412

WOD
25:00 AMRAP:
15/12 Cal Row/Bike or 200m run
200m KB/DB Single Arm OH Carry (50/35#)
10 Strict Pullups
200m KB/DB Single Arm Farmers Carry (50/35#)
*Use a band if 10 UB strict pullups is not possible… if it 10 is easy, add a weight vest
*Switch on the carries whenever you’d like, as long as there is only one hand carrying it

180411

Skill/Strength
Every 2:00 for 5 rounds:
8-7-6-5-5
Deadlift

WOD
12:00 AMRAP:
6 Strict HSPU
9 Deadlifts (225/155#)
30 Double Unders

180410

Skill/Strength
Every 0:30 for 8 rounds:
Box Jump to a max height
*Building to a max box jump
*Must start with a static hold

WOD
For Time:
50 Bar Facing Burpees over Barbell
50 Sumo Deadlift Highpull (75/55#)
35 Bar Facing Burpees over Barbell
35 Power Snatches (75/55#)
20 Bar Facing Burpees over Barbell
20 Bar Muscle-ups
*20:00 Cap

180409

Skill/Strength
10:00 to build to heavy single
Power Clean and Jerk
*Any style of jerk

WOD
“Grace”
For Time:
30 Clean and Jerks (135/95#)
*8:00 Cap

180407

In teams of 2,
20:00 AMRAP:
40 Front Rack Lunges (115/85#)
30 Pull-ups
20 Shoulder to Overhead
*Every minute on the minute, partners perform 10 synchronized air squats
*Split reps anyway

180406

Skill/Strength
Every 2:30 for 5 Rounds:
6-5-4-3-2 Front Squat at 32X1 tempo
*For the tempo, lower the weight down for 3 seconds, hold at the bottom for 2 seconds, explode up, and reset at the top for 1 second

WOD
12:00 EMOM:
Min 1: 15/12 Calorie Bike or Row
Min 2: 10-15 CTB Pullups
Min 3: 12 Burpees
Min 4: 10-15 TTB

180405

WOD
24:00 EMOM:
Min 1: 0:20-0:30 Chin Over Bar or Rings L-sit Hang
Min 2: 0:30 Double Under practice
Min 3: Athlete’s choice or 0:30-0:40 Hollow Hold
Min 4: 0:30 HS Hold

180404

Skill/Strength
Every 2:30 for 3 Rounds:
8 DB/KB Bench Press with a 32X1 tempo
*For the tempo, lower the weight down for 3 seconds, hold at the bottom for 2 seconds, then explode up, and reset at the top for 1 second

WOD
4:00 AMRAP:
10 Lateral Burpees over Barbell
8 Hang Power Cleans (155/105#)

Rest 4:00

4:00 AMRAP:
12 Lateral Burpees over Barbell
4 Hang Power Cleans (185/125#)

180403

Skill/Strength
5-5-5-3-3
Romanian Deadlift
*10:00 Cap

WOD
3 RFT:
400m Run
15 Box Jumps (30/24″)
12 Deadlifts (225/155#)
*12:00 Cap

180402

Skill/Strength
Every 2:30 for 3 rounds:
10 Single Arm DB/KB Strict Press per arm
*Build to a heavy set of 10 per arm

WOD
15:00 AMRAP:
15 Power Snatches (95/65#)
30 Wallballs (20/14#)
60 Double Unders

180331

WOD
With a partner,
For Time:
10 Deadlifts (315/205#)
30 Burpee Box Jump Overs (24/20″)
20 Deadlifts (275/185#)
30 Burpee Box Jump Overs
30 Deadlifts (225/155#)
30 Burpee Box Jump Overs
40 Deadlifts (185/125#)
30 Burpee Box Jump Overs
50 Deadlifts (135/95#)
30 Burpee Box Jump Overs
*25:00 Cap

180330

Skill/Strength
Every 2:30 for 5 rounds:
5 Back Squats w/Pause
*Control down and pause for 2 seconds in the bottom!
*Starting around 60% and building up to a challenging set of 5

WOD
12:00 AMRAP:
21 KB or DB Deadlifts (50/35#)
15 TTB
9 Single Arm KB/DB Push Press, alternating (18 total)

180329

WOD
With a partner,
25:00 AMRAP:
600m Row or 30 Cal Bike
200m Double KB Front Rack Carry (53/35#)
600m Row or 30 Cal Bike
200m Double KB Farmers Carry
*Split reps however you want, only one person working at a time
*Use one set of KBs for carries, both partners will walk together, exchanging as needed

180328

We have MOVED! Please come to our new location at:
201 Hubbard St

Skill/Strength
Gym Tour!

WOD
20:00 AMRAP:
200m Run
8 Power Cleans (135/95#)
16 Sit-ups

180327

WOD
For time:
Move all equipment to our new CrossFit home @ 201 Hubbard St!

180326

WOD
CFG Open WOD 18.5
7:00 AMRAP:
3 Thrusters (100/65#)
3 Chest-to-bar pull-ups
6 Thrusters
6 Chest-to-bar pull-ups
9 Thrusters
9 Chest-to-bar pull-ups
..etc, up the ladder as far as possible
adding 3 reps to both movements

Alternate WOD
7:00 AMRAP:
3 Kettlebell Swings (53/35#)
3 Goblet Front Squats (53/35#)
3 Burpees
6 Kettlebell Swings
6 Goblet Front Squats
6 Burpees
9 Kettlebell Swings
9 Goblet Front Squats
9 Burpees
12 Kettlebell Swings
12 Goblet Front Squats
12 Burpees….etc, up the ladder as far as possible

180324

WOD
In Teams of 3,
For Time:
50 Box Jumps (24/20″)
75 Burpees
100 Air Squats
125 DB Snatch (50/35#)
150 Cal Row or Bike
125 DB Snatch
100 Air Squats
75 Burpees
50 Box Jumps
*30:00 Cap
*Split reps any way, one partner working at a time

180323

WOD
CFG Open WOD 18.5
7:00 AMRAP:
3 Thrusters (100/65#)
3 Chest-to-bar pull-ups
6 Thrusters
6 Chest-to-bar pull-ups
9 Thrusters
9 Chest-to-bar pull-ups
..etc, up the ladder as far as possible
adding 3 reps to both movements

180322

Warm-up
10:00 EMOM:
Odd: Calorie Bike or Row at conversational pace
Even: 5 Yoga Push-ups

WOD
20:00 EMOM:
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.