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Happy Birthday WOD for Kelly and John S! Strength/Skill: The Snatch Then, “Musical Bars and Balls” As many rounds as possible in 20 minutes of: 5 Hang power snatch – bar only* [...]

Strength: Bench Press 5×5 “Tabata This, Sucka!” Perform Tabata intervals and count your total reps of: Squats Pull-ups Push-ups Sit-up Kettlebell swings (24/16k) The Tabata [...]

Skill: Clean and Jerk Then, as many reps as possible in 10 minutes of clean and jerk. We will warm up then select a weight that is… um… unpleasant, yet do-able with GOOD form for the [...]

Skill: Muscle-up skills review/practice Then, as many rounds as possible in 20 minutes of*: 10 Ring dips 10 Goblet squats (24/16k) 10 Kettlebell swings (24/16k) * Sometime during the timed [...]

Strength: Push press 5×5 Then, “Cindy.” As many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats

“CrossFit Total” – 1 rep max of deadlift, (strict) press, and back squat. Warm-up each lift as needed, you have three attempts at your maximum lift (although newbies get a [...]

Speed Intervals: Start the clock counting up… @ 0:00  Run 250m as quickly as possible (AQAP) 15 Box jumps (20″) @ 4:00 Run 250m AQAP 15 Push-ups @ 8:00 Run 250m AQAP 15 Wall balls [...]

As part of the group warm-up, we are doing the push-up challenge and the military sit-up challenge. How many can you get in 2 minutes? For the push up challenge, the only acceptable rest [...]

Skill review: Turkish get-ups and double-unders Then, for time, five rounds of: 5/5 Turkish get-ups 10 Push-ups 10 Double-unders Finisher: Three minute plank hold. First minute with both feet [...]

As many rounds as possible in 20 minutes of: 10/10 One-arm kettlebell swings (24/16k) 10/10 Overhead squat with kettlebell (24/16k), we will scale with light dumbbell or unweighted 40m Lunge with [...]