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Partner up. One partner performs the A task while the other performs the B task. When the partner working on task A completes their reps, partners should switch places. Partners should count [...]

Skill: KB Snatch 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 10 KB Snatch + OH Lunge (L arm, R leg) 20 Over the box jumps (20”) 30 Jumping Squats The Over the box jump standard [...]

Strength: Hang power cleans – work up to a heavy single “DT” 5 rounds for time: 12 Deadlifts (155/105lb, same barbell for all movements) 9 Hang power cleans 6 Jerks In honor of [...]

DAY OF THE LIVING DEADlift 30 minutes to establish a one rep max Deadlift. Set your goal… warm up and bump the weight aggressively to approach your goal. Perform one rep at 90% of your [...]

Skill: Loading the Bar 101 Strength: Snatch – 20 minutes to work positions and get to a heavy double Then “Annie” For time, 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

Skill: Chalk 101. Gym chalk vs. sidewalk chalk – please know the difference. The next person who uses gym chalk on the floor gets a 50 burpee penalty! Strength: Front Squat – 15 [...]

“Glen” For time: 30 Clean and jerk (135/95) Run 1 mile 10 Rope climbs Run 1 mile 100 Burpees This WOD is to remember former U.S. Navy SEAL Glen Doherty, 42, of Winchester, [...]

“Jackie” For time: Row 1000m 50 Thrusters (45/35lb) 30 Pull-ups

Happy Birthday to Eric the Red! Strength: Deadlift – conventional or sumo your choice – 2 sets of 3 reps @80% of your 1RM. Note: Next Wednesday is Halloween and will be DAY OF THE [...]

12.3 CrossFit Games Open WOD Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20″) 12 Push-press (115/75lb) – note this is NOT from the rack 9 [...]