04.02.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Front Squat (5 Rep Max) * All reps paused one second in bottom * Compare to 02/28/18 Metcon Metcon (AMRAP – Rounds and...

04.04.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Power Clean + Hang Clean (Work to heavy) * Power clean from ground immediately into hang SQUAT clean * After warming up with...

04.05.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Bench Press (3 Rep Max) * All reps paused 3 seconds at bottom Metcon Metcon (7 Rounds for time) 7 Rounds: 250m /...

04.06.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Deadlift (6 x 3 @ 75%) Warm up to 75% and then complete 6 sets of 3 reps. Same weight across all 6...

04.07.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, complete as many rounds as possible in 25 minutes of: Run 400m 30...

04.18.2018

Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 20 Box Jumps (24/20) 15 Burpees 10 RKBS (53/35) ** Add 10 reps to the RKBS after each round until...

04.18.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 20 Box Jumps (24/20) 15 Burpees 10 RKBS (53/35)** Add 10 reps to the RKBS...

04.20.2018

Battleship CrossFit – CrossFit Warm-up Speed / Conditioning Metcon (Weight) 4-6 Sled Pushes* From manhole cover to yellow sign (100m marker) = 1 push * Pushes should be heavy...

04.23.2018

Warm-up Weightlifting 1 Power Clean + 2 Jerks (Work to heavy complex) * Jerks can be push jerk or split jerk Metcon Metcon (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Unbroken Hang Power...

04.23.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting 1 Power Clean + 2 Jerks (Work to heavy complex) * Jerks can be push jerk or split jerk Metcon Metcon (Time) For...

04.24.2018

Warm-up Weightlifting Back Squat (5 Rep Max) * No Pause * Compare to 04/10/18 Back Squat (-10% for 2 x 5) Drop Set. Remove 10% from 5RM and complete 2...

04.24.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Back Squat (5 Rep Max) * No Pause * Compare to 04/10/18 Back Squat (-10% for 2 x 5) Drop Set. Remove 10%...

04.25.2018

Warm-up EMOM Metcon (AMRAP – Reps) 12 EMOM: Even – 10 Strict Press (@ 50-60%) Odd – 5/3 Strict Pull Ups RX+: 5/3 Strict C2B Pull Ups Scaling Options: 5/3...

04.25.2018

Battleship CrossFit – CrossFit Warm-up EMOM Metcon (AMRAP – Reps) 12 EMOM: Even – 10 Strict Press (@ 50-60%) Odd – 5/3 Strict Pull UpsRX+: 5/3 Strict C2B Pull...

04.26.2018

Warm-up Metcon Metcon (AMRAP – Reps) Tabata (0:20 work / 0:10 Rest for 8 Rounds EACH): * SDHP (95/65) * Box Jumps (24/20) * Bench Press (95/65) * Plate Overhead...

04.26.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) Tabata (0:20 work / 0:10 Rest for 8 Rounds EACH): * SDHP (95/65) * Box Jumps (24/20) * Bench...

04.27.2018

Warm-up Weightlifting Deadlift (1 x 5 @ 50%) Deadlift (1 x 5 @ 60%) Deadlift (1 x 3 @ 70%) Deadlift (5 x 2 @ 80%) Warm up to 80%...

04.27.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Deadlift (1 x 5 @ 50%) Deadlift (1 x 5 @ 60%) Deadlift (1 x 3 @ 70%) Deadlift (5 x 2 @...

04.28.2018

Warm-up Metcon Metcon (AMRAP – Reps) In teams of two, on a running clock: * From 0:00 – 10:00 400m Run 40 Alternating DB Snatches (50/35) ————— Rest 2 minutes...

04.28.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) In teams of two, on a running clock: * From 0:00 – 10:00 400m Run 40 Alternating DB Snatches...

04.30.2018

Warm-up Weightlifting Push Jerk (5 x 3 @ 75%) Warm up to 75%, then complete 5 sets of 3 reps with same weight across all sets. Metcon Double Helen (Time)...

04.30.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Push Jerk (5 x 3 @ 75%) Warm up to 75%, then complete 5 sets of 3 reps with same weight across all...

05.01.2018

Warm-up Weightlifting *** CLEAN CAN BE POWER OR SQUAT *** * 3 Position Clean Complex For All Sets – From Floor – At Knee – At High Hang (Power Position)...

05.01.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting *** CLEAN CAN BE POWER OR SQUAT *** * 3 Position Clean Complex For All Sets – From Floor – At Knee –...

05.02.2018

Warm-up EMOM Metcon (No Measure) EMOM x 20 Minutes (4 Rounds): Minute 1: 5-7 Tire Flips Minute 2: 25′ Handstand Walk Minute 3: 10 Bent Over Row (95/65) Minute 4:...

05.02.2018

Battleship CrossFit – CrossFit Warm-up EMOM Metcon (No Measure) EMOM x 20 Minutes (4 Rounds): Minute 1: 5-7 Tire Flips Minute 2: 25′ Handstand Walk Minute 3: 10 Bent...

05.03.2018

Warm-up Weightlifting Front Squat (3 Rep Max) * All reps with 3 second pause in the bottom * Compare to 04/17/18 (5RM) Front Squat (2 x 5 @ -15%) Drop...

05.03.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Front Squat (3 Rep Max) * All reps with 3 second pause in the bottom * Compare to 04/17/18 (5RM) Front Squat (2...

05.19.2020

  Battleship CrossFit – CrossFit   Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Push Press + Push Jerk + Split Jerk (10 Sets of Complex, Building) 10 x 1...

05.20.2020

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Metcon 15:00 – 40:00 Metcon (AMRAP – Reps) EMOM x 20 Minutes: Minute 1: 30s Max Rep AKBS (53/35) Minute 2:...

05.30.2020

Battleship CrossFit – CrossFit Warm-up Metcon Mosher (Time) 4 Rounds for Time: 14 Sandbag Front Squats (80/60) 25′ Front Rack Lunge 14 Shoulder to Overhead 25′ Crawling Single Arm...

06.23.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 1 Push Press + 2 Push Jerk (Build to heavy complex) * Compare to...

06.24.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Metcon 15:00 – 45:00 Metcon (4 Rounds for time) Every 6:00 for 4 Rounds (24:00 Clock): 200m Farmer...

06.26.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Bench Press (5-4-3-2-1+) – Build to a 1RM (3-4 singles above 90%) – Beginner:...

06.29.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 30:00 Overhead Squat (Heavy 3) Every 90s for 6 Sets – From rack, add weight...

06.30.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Metcon 15:00 – 45:00 Metcon (Time) 10 Rounds for Time: 12 DB hang snatch (50/35) 8 Burpee over...

07.01.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Metcon 15:00 – 45:00 Metcon (AMRAP – Rounds and Reps) On a 25:00 Running Clock: 800m Farmer Carry...

07.02.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Strength 15:00 – 50:00 1: Squat Snatch (2 Reps Every 90s for 8 Rounds) – 8 x 2,...

07.20.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00- 35:00 Front Squat (5 x 3, Building) Build in weight each set. Rest 2:00 between. –...

07.21.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Bench Press (5 x 4, Building) Close Grip. Rest 2:00 – Add weight each...

07.22.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 10:00 Metcon 10:00 – 45:00 Metcon (AMRAP – Reps) 5 Rounds of 60s/30s off: 1a) Kettlebell Swings (53, 35)...

07.23.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Sumo Deadlift (5 x 4, Building) @5% heavier than last week – Every 90s....

07.24.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Skill 15:00 – 30:00 Metcon (AMRAP – Reps) EMOM x 8: ODD Minutes: 6 Strict Chin-ups EVEN Minutes:...

07.25.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Metcon (Time) In teams of 2, complete: 50 RKBS (70/53) 8 Rounds of: 5...

07.27.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Front Box Squat (4 x 10 ) Double KB Front Box Squat Rest 90s....

07.28.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 DB Bench Press (4 x 10) Neutral Grip Rest 90s. – Between sets complete...

07.29.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Metcon 15:00 -45:00 Metcon (Time) For Time: 1 Mile Run Buy In then 5 Rounds for time: 21...

07.30.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 Single Leg Barbell RDL (4 x 8-10 Each) Rest 60s. – Take 1-2 sets...

07.31.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Gymnastics 15:00 – 35:00 1A: 1-Arm KB Rows w. rotation: (4 x 8 Each) Rest 30s. – 1...

08.01.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Metcon (AMRAP – Reps) In Teams of 2 on A Running Clock, For Max...

08.02.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Back Squat (Heavy Single with 1 Second Pause) Work up to a heavy single with a 1 second pause in the bottom. Compare...

08.03.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting 2 Push Jerk + 1 Split Jerk (Work to heavy complex) Work from rack or blocks and build to heavy complex for the...

08.04.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) In Teams of Two, For Time: 800m Run (together) Double “Grace” 135/95 800m Run (together) Double “Isabel” 135/95 800m Run (together)Run...

08.04.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Gymnastics 15:00 – 30:00 A: Metcon (Time) Handstand Hold 3 x 20s.Rest 40s. – Adv: Freestanding – Beg:...

08.05.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Back Squat (Build to heavy 5) Build to a heavy 5 in 5 sets....

08.06.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Front Squat (1 x 5 @ 55%) Front Squat (1 x 5 @ 65%) Front Squat (6 x 3 @ 75%) Work set....

08.06.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 2 Push Jerk + 1 Split Jerk (Work to heavy complex) Working from rack,...

08.07.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Squat Clean + Hang Squat Clean + Front Squat (1 Complex Every 90s for...

08.08.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Grunt Work (AMRAP – Rounds and Reps) AMRAP 30 with a partner: 3 Deadlifts...

08.10.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 45:00 1: Box Front Squat (6 sets of 3, Building) Build to a HEAVY 3...

08.11.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Push Press (5 x 5, Building) From rack, build to a heavy 5 Rest...

08.12.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Metcon 15:00 – 45:00 Metcon (AMRAP – Rounds and Reps) On a 25:00 Running Clock: 1 Mile Run...

08.13.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 Sumo Deadlift (3 / 8 x 3 ) – Add bands. Reset each rep....

08.14.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 1: Floor Press (6 x 3, Building) HEAVY 3 in 6 sets. Rest 90s....

08.15.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Metcon (AMRAP – Rounds and Reps) On a running clock: From 0:00 – 10:00...

08.17.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 1: Zercher Box Squat (6 x 3, Building to Heavy 3) Heavy 3 in...

08.18.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Press: Push Press (5 x 5 Building) From rack, build to heavy 5. Rest...

08.19.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Metcon 15:00 – 45:00 Metcon (Time) For Time: 50-40-30-20-10: Wall Ball Shots (20/14) RKBS (53/35) 100-80-60-40-20 Double Unders*...

08.20.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 DB Floor Press (2/4 x 8 ) NEUTRAL GRIP. ** Complete a set of...

08.21.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Sumo Deadlift (3/ 8 x 3 @ 5% Heavier than last week) Every 90s....

08.22.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Bench Press (5 Rep Max) * Compare to 07/03/18 * Start light and build to heavy set of 5 for the day. Make...

08.22.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Metcon (AMRAP – Rounds and Reps) AMRAP 30: 400 Meter Run 20 Hang Squat...

08.23.2018

Battleship CrossFit – CrossFit Warm-up Gymnastics Metcon (AMRAP – Reps) 8-10 Minutes to Review and Practice Pistol Squats and Progressions. Try to accumulate 20-30 quality reps at your level:...

08.24.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Power Snatch + Hang Power Snatch + OHS (Work to heavy complex) 1 power snatch from floor, straight into 1 hang power snatch...

08.24.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 Deadlift (Build to heavy single in 10 sets) Against a band. Rest 2:00 –...

08.25.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) In Teams of 2, Complete 3 Rounds for Time: 30 Hang Power Cleans (95/65) 15 Synchro Burpees Over Bar 30 Front...

08.25.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 2 Hang Power Cleans + 2 Jerks (Build to heavy complex ) – Every...

08.26.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 45:00 Metcon (Time) For time with a partner: 50-40-30-20-10: Burpees Calories Rower Box Step Ups...

08.27.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Thruster (2 Reps EMOM x 8 Minutes) * From floor, complete 2 thrusters every minute on the minute for 8 minutes * Start...

08.27.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 45:00 1: Deadlift (3 / 6 x 3 @ 75% of Monday) Conventional. Against a...

08.28.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Deadlift (1 x 5 @ 50%) Deadlift (1 x 4 @ 60%) Deadlift (1 x 3 @ 70%) Deadlift (6 x 2 @...

08.28.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Shoulder Press (Heavy Single) Build to a HEAVY 1 in 10 sets. Metcon 35:00...

08.29.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting 1 Strict Press + 2 Push Press + 3 Push Jerk (Work to heavy complex) * Start at 50-60% of strict press and...

08.29.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Metcon (Time) In Teams of 3 for Time: 1.5 Mile Cash In (2,400m) ——–...

08.30.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 25 AMRAP: 20 Ab Mat Sit Ups 100m Run 20 RKBS (53/35) 100m RunRX+: RKBS (70/53) Scaling...

08.31.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Back Squat (1 x 5 @ 55%) Back Squat (1 x 5 @ 65%) Back Squat (5 x 3 @ 75%) Working set....

08.31.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Power Snatch + Hang Snatch (Every 90s x 8 Rounds) Build to a heavy...

09.01.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) In Teams of Two (1 working/ 1 resting): 8 AMRAP: 150 Double Unders Max Unbroken Hang Power Snatch (95/65)...

09.26.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Power Snatch + Hang Squat Snatch (Work to Heavy) * All reps with 3 second eccentric to the knee on hang snatch. *...

09.27.2018

Battleship CrossFit – CrossFit Warm-up Gymnastics Metcon (No Measure) 5-10 Minutes to Practice Handstand Walks and Progressions* Sub static holds, wall walks, wall run (side to side), shoulder taps,...

09.28.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Thruster (1 Rep EMOM x 8 Minutes) * Every minute on the minute, perform 1 thruster (from floor). * Warm up to 70-75%...

09.29.2018

Battleship CrossFit – CrossFit Warm-up Metcon Partner “DT” + Carry (Time) In teams of two, for time: 5 Rounds of “DT” 100m barbell carry 4 Rounds of “DT” 100m...

10.01.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Front Squat (1 x 5 @ 55%) Front Squat (1 x 5 @ 65%) Front Squat (1 x 3 @ 75%) Front Squat...

10.27.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds for Time: 30 Squat Cleans (95/65) 30 Burpees* 35 minute time cap * Teams of 3. 1 working /...

10.29.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Front Squat (5RM (no tempo/pause)) * Compare to 10/12/18 Metcon Metcon (Time) 3 Rounds for Time: 800m Run 15 Pull Ups 15 Thrusters...

10.30.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting 2 Hang Power Cleans + 2 Jerks (Work to heavy complex) * Split jerk or push jerk. Metcon ** Rest 0:90 between each...

10.31.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Bench Press (3 Rep Max) No tempo. Compare to 09/12/2018. Bench Press (-10% for 3 x 3) Drop Set. Metcon Metcon (AMRAP –...

11.01.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) 10 Rounds for Time: 100m Farmer Carry (53s/35s) 10 WBS (20/14) 1 Rope Climb* 30 Minute Time Cap * RX+: Legless...

11.14.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Front Squat (3 RM) Tempo: 2 second eccentric, 1 second pause in bottom for all reps. Work to heavy set of three. Metcon...

11.15.2018

Battleship CrossFit – CrossFit Warm-up Speed / Conditioning Metcon (No Measure) 5 Rounds Each, Alternate Between: – 50m Heavy Sled Push (100-125% of BW) – 50m Heavy Farmer CarryStart...

11.16.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting 5 Deadlifts + 3 Hang Power Cleans + 1 Front Squat (1 Complex Every 90 Seconds) Every 90 seconds for 6 Rounds (9:00...

11.17.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) In teams of two, complete 20 rounds for time: 100m Run (together) 12 KB Box Step Ups (53/35 – all on...

11.19.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting ** ALL WITH 2 SECOND PAUSE AT THE KNEE ** Power Snatch (1 x 3 @ 50%) Power Snatch (1 x 3 @...

11.20.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Back Squat (5 RM) No pause. Compare to 11/09/2018 Back Squat (-10% for 2 x 5) Drop set. Remove 10% and complete 2...

11.21.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) For Time: 100 Burpees 100 AKBS (53/35) 100 Ab Mat Sit Ups 100 KB Overhead Alternating Lunges (53/35)* 35 Minute Time...

11.23.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting 1 Power Clean + 1 Hang Power Clean + 2 Jerks (Every 90 Seconds for 8 Rounds (12:00 Clock)) Jerk can be split...

11.24.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) In teams of two, for time: 400m Run (together) 80 WBS (20/14) 80 Deadlifts (155/105) 400m Run (together) 60 WBS (20/14)...

11.26.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Push Jerk (1 x 5 @ 50%) Push Jerk (1 x 5 @ 60%) Push Jerk (1 x 3 @ 70%) Push Jerk...

11.27.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Front Squat (3 Rep Max) 1st rep only paused 3 seconds. Compare to 11/14/18 Metcon Bear + Cindy (Time) 3 Rounds of Sit...

12.27.2018

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Front Squat (6 x 3 @ 75%) – 1 Second Pause on each rep – Take 4...

12.28.2018

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Gymnastics 15:00 – 30:00 A: Burpees (Max Reps in 60 Seconds) 100% Effort B: Metcon (Time) 10 Minutes Practice “GOAT” GymnasticsChoose...

12.29.2018

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 45:00 Metcon (AMRAP – Reps) 5 Rounds with a partner: – 60s of Max Rep Wallballs (20, 14)...

12.31.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Thruster (1 RM (from rack)) 8 minutes to find 1 RM with partner. Score = total from both partners. Metcon Metcon (AMRAP –...

BEACH WOD 05/23

Battleship CrossFit – CrossFit Warm-up Metcon BEACH WOD (AMRAP – Rounds and Reps) With a partner, 20 AMRAP: 50 Goblet Squats 200m Run (together) 50 DB Hang Snatch 200m...

Friday February 14

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Metcon 20:00 – 55:00 Metcon (Time) For time: 40-30-20-10 Hand Release Push-ups Air Squats *400m Run after each round (ending with...

Friday February 28

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Metcon (AMRAP – Rounds) Death by Strict Pull-ups: EMOM as long as possible Minute 1: 1 Rep...

Friday February 7

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Floor Press (9 x 2, Building) Build to a 2RM in 9 sets. Rest 2:00 Metcon 35:00...

Friday May 22

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Bench Press (8 x 5, Building) Sub floor press if needed Rest 90s. – Build to a...

Monday February 10

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Strength 15:00 – 40:00 Deadlift (6 x 5, Building) Touch n go set Goal: 80-85% of 1RM if known. Metcon 40:00...

Monday February 3

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Strength 20:00 – 40:00 Squat Clean (Build to Heavy Single) Build to a 1RM in 10 sets. – Sets should look...

Monday June 1

Battleship CrossFit – CrossFit Warm-up 0:00-15:00 Strength 15:00-35:00 1: Power Snatch + OHS (Challenging set of 1 PS + 3 OHS) Build to challenging set of the complex: 1...

Monday June 22

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00-40:00 1: Front Squat (5-4-3-2-1+. Rest 2:00) – Build to a 1RM (1+ = 3-4 singles above 90%) – Beginner:...

Monday March 30

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 1A: Goblet Squat (4 x 15) 1 1/4 KB/DB Goblet Squats Rest 30s. 1B: KB Rows (4...

Monday May 18

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Deadlift (Heavy 5) Build to moderate/heavy set of 5 for the day. Rest 2:00 – Focus on...

Saturday February 29

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Metcon (Time) For time with a partner: 50-40-30-20-10 Wall balls (20, 14) Power Cleans (135, 95) T2B...

Saturday February 8

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 with a partner: 100 Calorie Row 100 Pull-ups 100 Burpees 100 T2B1 working / 1...

Saturday June 27

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00-60:00 Metcon (Time) In Teams of 2 For Time: 8 Rounds of “Cindy” 80 Deadlifts (135/95) 6 Rounds of “Cindy”...

Saturday March 28

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) From 0:00 – 8:00 400m Run 80/60 HRPU Max Rep DB/KB Front Rack Squats Rest 2:00 From 10:00-18:00 400m...

Saturday May 16

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 45:00 Metcon (Time) For Time: 200m Farmer Carry (50s/35s) 50 Box Jumps (24/20) 200m Farmer Carry (50s/35s) 50...

Success Stories

Success Stories If you join the family at Battleship CrossFit, we take your membership seriously. And we firmly believe that we’re successful when you’re successful. One of the things we...

Sunday June 28

Battleship CrossFit – CrossFit Whiteboard Brief – Strength: Work up to a challenging set in the overhead squat or focus on technique with light loads. – Metcon: Each piece...

Sunday March 1

Battleship CrossFit – CrossFit Warm-up Warm-up (No Measure) Box Programming Dynamic Warm-up BP Dynamic Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee...

Sunday March 29

Battleship CrossFit – CrossFit Warm-up Warm-up (No Measure) Box Programming Dynamic Warm-up BP Dynamic Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee...

Sunday May 17

Battleship CrossFit – CrossFit Warm-up Warm-up (No Measure) Coaches Choice of fun game for 10 Minutes. Get creative! There are many options to choose from, but the best option...

Sunday May 24

Battleship CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 100 Meter Run 10 KBS (LIGHT) 10 Goblet Squats 10 Abmat Sit-ups Then, Worlds Greatest Stretch x 20s each...

Sunday May 31

Battleship CrossFit – CrossFit Warm-up Warm-up (No Measure) Grab a light set of DBs and complete: 10 DB RDLs 10 DB Front Squats 10 DB Hammer Curls 20s Elbow...

Thursday February 13

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 50:00 1: Power Clean (1 EMOM x 10 Minutes) Build to a heavy power clean over the course...

Thursday February 27

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 40:00 1: Box Squats (8 x 3 @ 65-70%) For Speed! Every 60s. – Parallel box / bench...

Thursday February 6

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Front Box Squat (Build to a heavy 5) Build to a heavy set of 5 in 6...

Thursday May 21

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Front Squat (8 x 3 @ 65-75%) Every 60s. Metcon 35:00 – 50:00 Metcon (AMRAP – Rounds...

Tuesday February 11

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 1A: Single Arm DB Bench Press (4 x 6-8 Each) No rest. 1B: Inverted Row (4 x...

Tuesday February 4

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Chin Ups (5 x 5-6 Reps) Rest 90s-2:00 – BW or add weight – Box assisted –...

Tuesday March 31

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 30:00 Turkish Get Up (Accumulate 15-20 Reps (per side)) Rest as needed. Mod: 1/2 TGU or odd object...

Wednesday April 1

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Single Leg KB RDL (4 x 10 each) Perform single leg w/KB or DB. Use support if...

Wednesday February 12

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Skill 15:00 – 30:00 Metcon (No Measure) Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill.– This should be the...

Wednesday February 26

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Skill 15:00 – 30:00 Metcon (No Measure) 10 Minutes of Skill Work For Quality Choose something that needs work – this...

Wednesday February 5

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Skill 15:00 – 30:00 Metcon (No Measure) Gymnastics Skill Work: – Spend 10 minutes on ONE gymnastics skill. This should be...

ZOOM 05-15-20

Battleship CrossFit – Virtual WODs Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 1 Strict Press + 2 Push Press + 3 Push Jerk (1 Complex EMOM x 7) Mod:...