Category Archives: WOD


Medford – CrossFit Shoulder Press (1 rep every 10 seconds until failure @50% 1RM) Strength Endure Base 1 (Time) 3 Rounds For Time: 10 Cleans @ 62.5% 1RM Clean 40 Double Unders


Medford – CrossFit Gymnastic Kip (10 Minutes of Technique Work) Work on the gymnastic kipping technique Rat torture (AMRAP – Rounds and Reps) “the rat would chew through its only available escape route — in this case, the human body” 5 Minute AMRAP 10 Slamballs 20/15# 5 Burpees 5 Pull Ups


Medford – CrossFit Back Squat (1 Rep every 10 Seconds until failure @ 50% 1RM) No Rerack Eric Bloodaxe (Time) “Eric Secured the succession by gradually murdering all of his brothers” For Time: 25 Calorie Row 1 Rope Climb 30 Ground to Overhead 15 Box Jump RX = 65/45# 33/26″ RX+ = L-sit Rope ClimbContinue Reading


Medford – CrossFit Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″


Medford – CrossFit Strawberry Ice Cream (Time) “I believe in pink. I believe that laughing is the best calorie burner. I believe in kissing, kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another dayContinue Reading


Medford – CrossFit The CrossFit Total (Total Weight)


Medford – CrossFit CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups


Medford – CrossFit Low Bar Back Squat (1 x 10 ~60% Stay Light. Total Monday) Hold Bar around 3 inches lower than the top of your shoulders (the position for a high bar back squat) Black Death (AMRAP – Rounds and Reps) “How many valiant men, how many fair ladies, breakfast with their kinfolk andContinue Reading


Medford – CrossFit Split Jerk (Build to a 3 Rep Max) Bribing Iscariot (Time) “One of you which eateth with me shall betray me” 2 Rounds For Time: (14 Minute Cap) 20 Push Ups 20 Snatches 75/53# 20 Shoulder Touches 20 Calorie Row


Medford – CrossFit Vieux Boulogne (Time) “This should not be thought of as the smelliest cheese but one with a high potency and a forward pungency” 5 Rounds for Time: (17 Min Cap) 5 Turkish Sit Ups Left Arm 53/35# 5 Turkish Sit Ups Right Arm 53/35# 25 Air Squats Glute-Ham Raises (2 x 10Continue Reading