workout of the day
11.13.2023
WOD
"Gravy"
2 rounds for time
18 power cleans
15 front squats
12 push jerks
9 power snatch
Rest 1:00
95/65 75/55 45/35
09.21.2023 Hero WOD
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“).
04.22.2023 Partner WOD
WOD
"Shit Show"- by Jamie Hagiya
30 rounds with a partner- you go, I go
3 bar facing burpees
3 power cleans
3 front squats
3 push jerks
3 bar facing burpees
every 5:00 100m run together- starting at 5:00
suggested weights: 135/95 115/75 95/65
02.28.2023
WOD
"Quest"
25 Reverse Lunges
25 Deadlifts 185/125 135/95
20 Bar-Facing Burpees
20 Power Cleans 155/105 115/75
15 Sit Ups
15 Front Squats 135/95 95/65
10 Ring Rows
10 Push Jerks 95/65 75/55
5 Pull-ups or bar muscle ups
5 Thrusters 95/65 75/55
08.06.2022
WOD
"Swinging DT"
with a partner
25:00 AMRAP
10 bar muscle ups or ring muscle ups or 10 C2B pull ups/10 pull ups
6 rounds of DT
800m Run
Flow- gymnastics is split between partners
rounds of DT are you go, I go style (3 rounds each person)
run is together
DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
155/105 115/85 95/65
06.16.2022
WOD
"Pump it Up!"
For Time
400m Run
20 power cleans 115/85 95/65 75/55
20 push jerks 115/85 95/65 75/55
400m Run
15 power cleans
15 push jerks
400m Run
10 power cleans
10 push jerks
05.14.2022 Team of 3
WOD
"Team DT"
Team of 3
30:00 time cap
5 rounds of DT
Run 1 mile
5 rounds of DT
Run 1 mile
5 rounds of DT
*divide up however as long as one works, two rest- even on the running
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks 155/105
*running can be done around the building for a 400m or work on splitting things by the 100m (fence and back) distance.