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Bench Press – 5-5-5 FORM OVER WEIGHT Then, “Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) * 12 Pull-ups Check out your score from the last time we did this. Beginner’s [...]

Perform 7 rounds of this un-timed barbell complex, increasing in weight each rounds and resting as much as you want between rounds. Within each round Once you pick up the barbell you may not put [...]

Strength: 3 position Snatch Ground Above the knee High hang Then, for time, 12-9-6-3 reps of:”April Fools’ Day” Power Snatch (135/85) OH Lunge w/ plate (45) L/R=1 burpees *15 minute [...]

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was [...]

CrossFit Games Open WOD 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 [...]

“PreGame” (CFNE) 2-3 Rounds, NOT for time of: 1 Power Snatch, 60% of 1RM 2 Overhead Squat, 60% of 1RM snatch 3 Chest-to-bar pull-ups 4 Wall Balls 5 Burpees 6 KB Swings 12 Squats 24 [...]

Strength: Push-Jerk – 20 minutes to work to a heavy (not maximal) double AMRAP 10 minutes of: 9 Front squats (115/75lb) 6 Jerks (using the same barbell) 9 Hand-release push-ups Beginners option: [...]

Strength: Deadlift 3-3-3-3-3 Increase load for each sets, last set should not be maximal. Rest 3 minutes between sets. Wear LONG SOCKS when Deadlifting! Always. Please! For time, 21-15-9 of: [...]

Strength: Hang Clean – 20 minutes to work on getting under the bar for a heavy double 4 Rounds For Time of: 10 Cleans (135/85lb) 15 Toes to Bar Time Cap: 15 Minutes Beginner’s [...]

“SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees 2 Clean & Jerk (165 / 105) 8 Deadlift (165 / 105) In alternating sequence, 1 athlete will perform flutter kicks [...]