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Warm-up & Mobility: 15 Minutes Skill: Pull-up progressions (those with sweet-ass pull-ups can work on their MU progressions) (15 minutes) Conditioning: “Thrusters and Burpees (Over the [...]

Partner up – only one partner works at a time. Perform each movement for one minute, breaking up the time between you and your partner as you like. Rest one minute between rounds, perform 5 [...]

CrossFit Games Open 14.3 8 minute AMRAP of: 10 Deadlifts (135/95lb) 15 Box Jumps (24/20″) 15 Deadlifts (185/135lb) 15 Box Jumps 20 Deadlifts (225/155lb) 15 Box Jumps 25 Deadlifts [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 7 minutes of 1 Power Snatch + 1 Full Snatch + 2 OHS at approx 60% 1RM Conditioning: Then, 4 rounds for time* (with 15 minute time cap) of: 10 [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift (15-20 min) – 5-5-5 Conditioning: For time, 10 rounds of Burping Cindy (time cap 20 min) – 5 Burpee-Pull-ups 10 Push ups 15 [...]

Warm-up & Mobility: 15 Minutes Strength: Bench (20 min)  3-3-3-3-3 Conditioning: 14 Min AMRAP of – 200m Run Weighted (use broken plates or sandbag) 2 Rope Climb 8 S2OH (115/75lb) Click [...]

Warm-up & Mobility: 15 Minutes: Strength/Skill: Warm up the Front Squat for the WOD For time: 800m Run 30 Front Squats (Heavy – see note below) 30 Burpees 30 Wall Ball (20/14lb) 800m [...]

Today was our first Bring a Friend to WOD event. We had a great turnout and everyone seemed to have a good time! You can view pictures from the event here: [...]

Warm-up & Mobility: 15 Minutes Conditioning: AMRAP 7 min of: 200m Run 10 Burpees Rest 2 min, then… AMRAP 7 minutes of: 200m Run 12 KB Swings (32/24k) Rest 2 min, then… AMRAP 7 [...]

CrossFit Games Open WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 Overhead Squats 10 Chest-to-bar Pull-ups (rest for the remainder of the time) From [...]