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Group Warm Up – 2 minutes to work on your double-unders Strength: 15 minutes to work establish a 3-rep max Squat Then, “Mini Kelly” – Three rounds for time of: 400m Run 30 [...]

“Jack” AMRAP in 20min of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd [...]

Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. —- Endurance WOD – 4:30pm 4 rounds for [...]

Open Athletes “PreGame” (CFNE) 2-3 Rounds, not for time of: 1 Power Snatch, 60% of 1RM 2 OHS, 60% of 1RM snatch 3 C2B 4 Wall Balls 5 Burpees 6 KBS, 70/53 12 Air Squats 24 Double [...]

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 [...]