THURSDAY 20201231

 HINDSIGHT 20/20

20 min AMRAP 

20 Double unders 

10 Burpee Bar Hops

10 Deadlifts @ 155/115#

20 Double unders

10 Calorie Row/Bike

10 Deadlifts @ 155/115#

THURSDAY 20201119

 Complete for Time:

400m Run

40 Abmat Sit Ups

400m Run Backwards 

40 Sprnter Toe Touches (l+r=2)

400m Run Backwards 

40 K2E

400m Run 

WEDNESDAY 20201118

 21 min AMRAP 

200m Run

10 Squat Thrusters @ 75/45#

10 Calorie Row 

TUESDAY 20201117

 12 min AMRAP 

3 Hang cleans @ 95/55#

6 Burpee Bar Hops

25m Sprint/shuffle

MONDAY 20201116

 5k for time

THURSDAY 20201015

 WOD: 2 Rounds of 

800m Run

20 C2B Pull Ups

800m Run

20 Snatches @ 95/65#

WEDNESDAY 20201014

 WOD: 21-15-9-6-3

Calorie Row

Burpee Box Jump Overs @ 24/20"

TUESDAY 20201013

 WOD: 5 Rounds of 

10 Single arm(5ea) Dumbbell Squat Snatch @30#

25m Farmer's Carry/ Waiter's Carry 53# KB /30# DB

10 KB Swings @ 53#

25m FC/WC

Thursday 20201008

 WOD: 27-24-21-18-15-12-9

Abmat sit ups

Calories on Bike or Rower 

Do one round of Cindy after each round of Abmats/Calorie. 

*5 pull ups

10 push ups

15 air squats

TUESDAY 20200908

 WOD: 15 min AMRAP 

5 Burpee bar hops

3 Squat cleans @ 115/85#

WEDNESDAY 20200902

 WOD: 15 min AMRAP 

3 HSPU 

5 T2B

8 Wallball shots @ 20/16#

TUESDAY 20200901

 WOD: CFT

800m Run 

40 K2E

20 Box Jumps @ 24/20"

40 Russian Twist @ 35/26#KB

20 Box Jumps @ 24/20#

40 K2E

800m Run 

MONDAY 20200831

WOD:  20 min AMRAP of 

10 bench 135/125

200 meter run/trot with wall ball @16#

10 dips

20 abmat sit ups

FRIDAY 20200828

WOD:  3 rounds of :

50 Push Ups 

400m run 

30 Push Jerks @ 75/45# 

200m run 

10 Burpee bar hops 

2 min rest 

THURSDAY 20200827

 No Workout for today. 

WEDNESDAY 20200826

 WOD: 20 min AMRAP 

50 Double Unders

30  Air Squats 

10  C2B Pull Ups

TUESDAY 20200825

 WOD: 6 rounds of

25m Farmers carry/ waiter's carry @ 53#KB/35# DB (leave weights at 25m mark)

25m Sprint (back to start point)

10 HR Push ups 

25m Sprint (to weights)

25m Farmers carry/ waiter's carry (switching arms) back to start point

10 Abmat Sit ups

MONDAY 20200824

 3 rounds for time: 

3 Push press @ 115#

3 Calorie row 

6 Squat Cleans @115 

6 Calorie Row 

 9 Snatch grip Deadlift @ 115# 

9 Calorie row 

FRIDAY 20200529

20 min AMRAP

5 Squat thrusters @ 115/75#
20m Over Head Barbell Carry @ 115/75#
10 Pull ups
100m Dash

THURSDAY 20200528

WOD: 15 min AMRAP

10 KB Swings @ 53/35#
10m Walking lunges
10 Burpees
10m Walking lunges

WEDNESDAY 20200527

5 rounds of

400m Run
6 Power cleans @ 95/65#
8 Push press @ 95/65#
10 Sit ups

TUESDAY 20200526

TABATA THIS

12 min (8 rds of 20 seconds on 10 seconds off)

Push ups
Sit ups
Air Squats

MONDAY 20200525

RED RIVER 44 RING ROUTE

Row 908m
44 Push ups
44 Deadlifts @ 115/75#
44 Sit ups
44 KB swings @ 44/26#
44 wallball shots @20/12#
44 pull ups
44 Push press @ 45/30#
   Run 908m
44 Push press at 45/30#
44 Pull-ups
44 wallball shots @ 20/12#
44 KB swings @ 44/26
44 Sit ups
44 Deadlifts @ 115/75#
44 Push ups

TUESDAY 20200512

WOD: 3 Rounds of

800m Run
16 KB Swings @ 53/35#
24 Pistols (L+R=2)

MONDAY 20200511

WOD: 15 minute AMRAP

50 Double Unders
5 Bench Press @ 155/85#

MONDAY 20200503

WOD: 6 Rounds for time

300m Row
9 Deadlift @ 185/115#

FRIDAY 20200430

WOD: 10 Rounds of

200m  Run
20 ABmat Situps

THURDSDAY 20200429

WOD: 14 min AMRAP

7 Bent over rows @ 95/65#
7 Push Press @ 95/65#
7 Burpee bar hops

WEDNESDAY 20200429

WOD: CFT 

7 Rounds of

21 HR Push Ups
14 Box Jumps @ 24/20"

TUESDAY 20200428

WOD: 15min AMRAP
15 Abmat sit ups
10 KB Swings @ 53/35
5 Hang cleans @ 115/75#

MONDAY 20200427

WOD: complete for time

4 rounds of :

800m Run
25 Air Squats

TUESDAY 20200414

WOD: 12 min EMOTM

3 Clean and Jerk @ 75-85% of your 1 rep max

MONDAY 20200413

WOD: 6 rounds of

12 Push up jacks (l+r=1)
6 Bent over rows @ 95/55#
1 minute plank

FRIDAY 2020410

HAPPY EASTER

WOD: THE PASSION

100 Double Unders
*800m Barbell Carry @ 95/65#
 (across your back)
100 Burpees

*While Jesus was carrying his cross to his crucifixion, he fell 3 times. So I broke it up like this:
150m Barbell carry
33 Burpees
250m Barbell carry
34 Burpees
150m Barbell carry
33 Burpees

THURSDAY 20200409

WOD: CFT

45 ABmat Situps
15 Strict Pull ups
36 Abmat situps
12 Strict pull ups
27 Abmat situps
9 Strict pull ups
18 Abmat situps
6 Strict pull ups
9 ABmat situps
3 Strict pull ups

WEDNESDAY 20200408

WOD:

5 rounds of

300m Run
4 Deadlifts @ 225/145#

TUESDAY 20200407

WOD: 20 min AMRAP


400m Run
7 Push ups
7 Sit ups
7 Burpees

MONDAY 20200406

WOD: 12 min EMOTM

3 Bench press @ 75% of 1 Rep max

FRIDAY 20200327

WOD: 5 Rounds of

50 Double unders
10 Burpee rope hops

THURSDAY 20200326

WOD: 6 Rounds of

*20 wallball shots @ 20/14#
400m Run

* sub with air squats, weighted squats, backpack squat thrusters, or anything that resembles a wallball shot.

WEDNESDAY 20200325

WOD: 15 min EMOTM

10 Spiderman Push ups (L+R=2)

10 Sprinter Toe Touches

TUESDAY 20200324

WOD: ANNIE

50-40-30-20-10

Double Unders
ABmat Situps

MONDAY 20200323

WOD: 5 Rounds of

200m Run
20 Air Squats
10 HR Burpees

COVID -19 UPDATE

Due to the recent pandemic,  and per the AG (TAG) no gym guidance, we will not be able to utilize the CrossFit Gym or the equipment. Maintaining the health of our soldiers is always a priority and this is an attempt to do that. Do what you can to stay active, wipe down your personal equipment immediately after use, and continue to eat healthy. The workouts posted will be a little more on the "Bodyweight at Home" style for the next few weeks.

WEDNESDAY 20200318

WOD: 15 min AMRAP

10 Single arm (5 ea alternating) KB Clean and Press @ 44/26#
10 GHDs

MONDAY 20200316

WOD: CFT

400m Run
40 Abmat Situps
800m Run
80 Sprinter Toe Touches
1200m Run
120 seconds plank
800m Run
80 Sprinter Toe Touches
400m Run
40 Abmat Situps

TUESDAY 20200317

Happy St. Patrick's Day

WOD: 13 min AMRAP

7 Deadlift @ 185/135#
7 Burpee Bar Hops
7 K2E

TUESDAY 20200310

WOD: CFT

10 DOWN TO 1

Squat Thrusters @ 95/55#
Ring Push ups
Calories on Assault bike

MONDAY 29200309

WOD: 5K

Run or Row 5000m for time

Thursday 20200213

WOD: THROWBACK THURSDAY

20 minute AMRAP

30 Abmat situps
20ft Kettlebell carry walking lunges @ 35/18#
10 Turkish get ups @ 35/18# (l+r=2)
20ft Kettlebell carry walking Lunges @ 35/18#

See 20160329 or 20180329

WEDNESDAY 20200212

WOD: 6 Rounds of

300m Row
15 Push Press @ 95/65#
5 Box Jumps @ 33/27"

TUESDAY 20200211

WOD: 15 min AMRAP

5 Pistols (1 leg squats)
5 Alternating Single Arm DB Snatches @ 45/25#

L+R =1 for both movements

FRIDAY 20200207

WOD: 10 Rounds of

11 Abmat situps
7 Squat thrusters @ 75/55#

THURSDAY 20200206

WOD: 10 Down to 1

HR Burpees
T2B
KB Swings @ 53/25#

WEDNESDAY 20200205

WOD:
5 min AMRAP
5 Calorie Row
5 Bench Press @ Bodyweight

2 min rest

5 min AMRAP

2 Squat Cleans @ BW
5 C2B Pull ups

TUESDAY 20200204

WOD: 5 Rounds of

10 Wallball shots @ 20/14#
20 GHDs/ ABmat situps
400m Run

FRIDAY 20200131

WOD: CFT

50 Calorie Row ,

5 rounds of:

100 Double Unders
20 Snatches @ 75/45# ,

Then, 50 Calorie Row

THURSDAY 20200130

WOD: 10 min AMRAP

5 Box Jump Overs @ 24/20"
10ft Front Rack Lunges @ 95/55#
5 Burpee Bar Hops
10ft Overhead Barbell carry @ 95/55#

WEDNESDAY 20200129

WOD: 9 min AMRAP

6 Pull ups
6 Push Press @ 95/55#
6 Push ups

TUESDAY 20200128

WOD: 12 min AMRAP

10 GHDs
5 Deadlift @ 185/115#
10 Calories on Rower

MONDAY 20200127

WOD: 6 Rounds of

400m Run
20 Thrusters @ 75/45#

FRIDAY 20200124

WOD: CFT

50 K2E
40 Box Jumps @ 24/20"
30 T2B
20 Hang Snatches @ 95/65#
1000m Row

THURSDAY 20200123

WOD: 7 Rounds of

25m Sprint
15 Abmat sit ups
25m Sprint
10 Burpee bar hops
5 Deadlidts @ 185/125#

WEDNESDAY 20200122

WOD: 20 min EOMOTM

200m Sprint on Rower
2 Push jerks @ 165/115#

TUESDAY 20200121

WOD: CFT

21-15-9

Muscle ups *
Squat Cleans @ 135/95#

*C2B Pull ups and Dips

MONDAY 20200120

WOD: 20 min AMRAP

10 Push ups
10 Sit ups
200m Run

FRIDAY 20200117

WOD: CFT

21-18-15-12-9

SDHP @ 75/45#
Box Jumps @ 24/18"

THURSDAY 20200116

WOD: 15 min AMRAP

6 Hang Cleans @ 95/65#
9 K2E
12 Wallball shots @ 16/12#

WEDNESDAY 20200115

WOD: 15 rounds Every 1:30

3 Bench Press @ 75-80% 1 rep max

Then , 5 min AMRAP

100m sprint on Rower
10 push ups

TUESDAY 20200114

WOD: 3 Rounds of

800m Run
40 T2B
20 KB Swings @ 53/35#

MONDAY 20200113

WOD: 15 minutes AMRAP

5 Burpee hand release- extension push ups
20m KB Farmers Carry @ 62/44#
10 Abmat Sit ups

FRIDAY 20200110

WOD: 8 Rounds for time

10 Snatches @ 115/75#
20 Double Unders
200m Run

THURSDAY 20200109

THROWBACK THURSDAY

"KAREN"

150 Wallball shots

See WEDNESDAY 20171122

WEDNESDAY 20200108

WOD: 6 Rounds of

300m Row
15 Burpee bar hops
5 Deadlift @ 275/185#

TUESDAY 20200107

WOD: 2020

20 Minute AMRAP

20 Push press @ 65/45#
20 Pull ups
20 Abmat situps

HAPPY NEW YEAR EVERYONE