Wednesday, December 17th Partner Wednesday


Partner Wednesday

December, 17th

teams of 2

-1000m row

then 3 rounds

40-Kb swings (70/45)


40-Kb Sumo DL high pull (70/45)

40-sit ups

rest 1 min

*Divide all work evenly, only one person working at a time*

post time to the board

Strength- rest

Tuesday, December 16th “Sweetness”


Tuesday, December 16th


10 min  amrap

15-wall balls (20/14)

12-box jumps (24/20)

9-ring dips (alt x2 box dips)

post score to the board

2-Bench press 6×3


Monday, December 15th “Open 13.4″


Monday, December 15th

“Open 13.4″
Climbing Ladder for 7 Minutes
3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
12 Clean and Jerks, 12 Toes to Bar
Rx – 135 / 95
Continue to add 3 repetitions per round until the 7 Minute Cap.
post score to board



Back squat 6×3

post heaviest weight achieved

Saturday, December 13th “I cant drive 75″


“I cant drive 75″

Partner wod

run 1 mile or row 2000m as a team (400m intervals or alternate 4x500m row)

60-sumo Deadlift high pulls (75/55)

30-Burpee bar hops

60- Power snatch (75/55)

30-Burpee bar hops

60-Front squats (75/55)

run 1 mile or row 2000m as a team (400m intervals or alternate 4x500m row)

post time to comments


December, 12th “Ride the Lightning”


Teams of 2

“Ride the Lightning”

10-Hand release push ups

10-Box jumps (24/20)

10-Kb swings (55/35)

5 min AMRAP

rest 1 min

4 min AMRAP

rest 1 min

3 min AMRAP

rest 1 min

2 min AMRAP

rest 1 min

1 min AMRAP


partners take turns completing whole rounds.  Pick up exactly where you left off in previous AMRAP.  Post completed rounds plus additional reps of entire workout.


Strength- Conventional Deadlift 4 rep max

Thursday, December 11th


Thursday, December 11th

18 min OTM

min 1- 5 strict press@ 60% 1rm

min 2- 15 sit ups

min 3- 15/12 cal airdyne or rower



Close grip bench press 4 rep max

Wednesday, December 10th “Seeing stars”


“Seeing stars”

200 Double-Unders (x2 singles)
100 Air Squats
50 Burpees
40 Wall Balls (20/14)
30 Toes to Bar (alt knees to chest)
20 Strict Hand Stand Pushups (10-wall waks or 30 pike push ups)
10 Muscle-Ups (alt. ring row + dip x3)
Post time to board

****20 min cap****


Tuesday, December 9th “Team DT”


Please help us in welcoming our newest Trainer at Crossfit Port Byron, Maggie Kerrigan.


“Team DT”
Teams of 2
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Rx – 155 / 105
Partners Complete Full Rounds.
Post Teams and Scores to Comments.

Strength- rest


5 rounds

10-band pull aparts

:45 hollow hold position


Monday, December 8th “Clinton”


3 Thrusters (95/65)
3 Chest to Bar Pull-Ups
6 Thrusters (95/65)
6 Chest to Bar Pull-Ups
9 Thrusters (95/65)
9 Chest to Bar Pull-Ups
Continue Pattern until Time is Called.
Post Scores to Comments.


1-Front squat 4×4

2-back squat 3×4

Saturday, December 6th “Run Cindy, Run!”



Saturday, December 6th

“Run Cindy, Run!”

20 Minute AMRAP:

-400m Run

-“Cindy” AMRAP(5 pull ups, 10 push ups, 15 squats)

*This is a partner WOD, while one partner runs the 400m, the other completes the Cindy AMRAP in the amount of time it takes partner one to run 400m loop*

**If this is performed by an individual due to odd number of athletes, you will perform the 400m run then 3 rounds of Cindy for 20 minute AMRAP**