Archives

Strength: Front Squat – 20 min to establish a heavy double Then, for 16 minutes – Count all reps: Even minutes: Hang Clean to Thruster (115/75lb) for max reps* Odd minutes: Rest Hang [...]

For time: Run 800m 50 Double-unders Run 600m 40 SDHP with KB (24/16k) Run 400m 30 Pull-ups Run 200m 10 Wall Ball (20/14lb)* *This was supposed to be 20 WBs but I wrote it up wrong. You’re [...]

Today’s WOD will be the CrossFit Games Open 13.1. Please arrive on time – or even slightly early – to warm up. We will need to start as soon as possible as each class will [...]

Note: If you are registered for the Open, please take Thursday as a REST DAY! We will be performing the 13.1 WOD in heats on Friday. (If you need to do 13.1 on Thursday due to your schedule, then [...]

Strength: 10 minutes for each, to get to a heavy set at of all 3 positions (not maximal) 3-position Snatch 3-position Clean EMOM for 8 minutes: 2 Power Clean @ 80 of 1RM KB swing (24/16k) for max [...]

The “Filthy Fifty” For time: 50 Box jumps (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (16/12k) 50 (steps) Walking lunge (left/right=2) 50 Knees to elbows 50 Push press (45/35lb unloaded [...]

Strength: Warm up your strict press then, 3×3 Strict Press 3×3 Push Press Then, for time 30-20-10 reps of: Wall ball (20/14lb) Burpee w/ 6 inch target – both hands must touch [...]

Partner up! One partner works while the other holds a static hold. After each task, partners switch places, All runs are performed together and next task cannot be started until both athletes [...]

Strength: Deadlift – warm up and work up to your weight for work sets. Perform 4 work sets of 3 reps at 75 to 85% of your 1 rep max. Then, “Stanky Leg” from CFNE For time: 1000m [...]

Strength: 4 sets of 2-rep 1-count Pause Bench Press. Work percentages off your 1RM (without a pause) – 75%, @ 80%, 85%, 85% . If the Pause causes you to fail or you do not pause, decrease [...]