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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 [...]

Strength: Bench press 5×5 Skill review: Deadlift and Hang Power Cleans Then for time, perform each of the following exercises. 10 reps for the first round and decrease your number of reps by [...]

Skill practice: Kettlebell swing, kettlebell clean & jerk Then, as many rounds as possible in 20 minutes of: 10/10 KB clean & jerk (24/16k) 20 m Burpee frog jumps (down one length of the [...]

Skill/Strength: For form not weight, overhead squat, snatch balance, and sumo-deadlift high pull (SDHP) Then, five rounds for time of: 10 Overhead squat – bar only 400m Run with sandbag [...]

Today we are doing the 2nd WOD in the CrossFit Games Open. As many rounds as possible in 15 minutes of: 9 Deadlifts (155/100 lb) 12 Pushups – game standard 15 Box jumps (24/20″) Then, [...]

Today’s WOD is dedicated to – and created especially for – Dr. Donald (Donny) Pritt, our very first member back before we even had our space. Donny will be missed, although he [...]

Strength/Skill: Strict Press 5-5-5-5, Push-press 5 reps Then, as many rounds as possible for 20 minutes: Lunge 20m* with plate locked overhead (45/25) 15 Goblet squats with kettlebell (24/16k) [...]