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Warm-up – skill review of the perfect squat Strength: Squats – 20 minutes to establish a new 3 rep max back squat. (If your unweighted squat needs work, you get to do some squat therapy [...]

Break into teams. Each team member must complete all reps before the team can turn the next card. This WOD is for time. Jacks, Queens, and Kings = 10. Aces = 11.

Skill: 3-Position Clean drills Then, 20 minute AMRAP of: 5 Power cleans (145/100 lb) 10 Toes to Bar 15 Wall balls (20/14 lb) This WOD is from Week 5 of the 2011 CrossFit Games Open. To see how [...]

Happy Birthday Barbwire! Barb – fit & over 50. “Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly three minutes between each round. [...]

Eeek – almost forgot – Happy birthday Ross!! Strength: High-hang snatch – work to a heavy double Partner up – partner A runs 200m weighted (heavy sandbag 40+/25+ or [...]

Happy Birthday to Molly R! Strength: Deadlift – 3×3 @75% Then, AMRAP 15 minutes of: 9 Deadlifts (155/100 lb) 12 Hand-release push-ups 15 Box jumps (24/20″) Today’s WOD is from [...]

Happy Birthday Lisa!! Strength – Jerk. We will be drilling the split jerk and then working up to a heavy double. Then, perform three 2-minute rounds with 1 minute of rest between each [...]

“The Seven” Seven rounds for time of: 7 HSPU 7 Thruster (135/85lb) 7 K2E 7 Deadlift (245/155lb) 7 Burpee 7 KB Swings (30/24k) 7 Pull-ups

Strength: Deadlift – 5 reps of 2″ deficit Deadlifts at 75% of your one rep max. (Please note: if you have range of motion issues and have difficulty setting up your Deadlift with good [...]

“Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) 12 Pull-ups Finisher: Lock-out a 45/25lb plate overhead and walk 400m Compare your score to the last time we did this WOD.