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