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11-15 min
  General Warm-up: Bike 600m 6 Samsons 8 Half tacos 6 Army T-push-ups 8 Squats   2 rounds for quality (increase intensity each round) …then… 350m Ski for time   Endurance: Bike 1:00 for calories Rest 2:00*   5 rounds for total calories *During the rest, perform 35 double unders   Core: Death by Hollow...
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Register for the 2020 CrossFit Games Open, Click HERE   Option 1: 2020 CrossFit Games Open WOD 20.1 8 Ground-to-overhead (95/65) 10 Bar-facing-burpees   10 rounds for time (15:00 cap) If you are registered, don’t forget to post score to Games site by 1900. Option 2: Complete as many rounds and reps as possible in...
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Register for the 2020 CrossFit Games Open, Click HERE   2020 CrossFit Games Open WOD 20.1 8 Ground-to-overhead (95/65) 10 Bar-facing-burpees   10 rounds for time (15:00 cap)     Post results and experiences to comments If you are registered, don’t forget to post score to Games site for validation.
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Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: Partner WOD Part 1: With a 12-minute cap: 2ooom Blind row* 20 Synchronized burpees-over-bar 20 Synchronized toes-2-bar …rest 2:00, then… Part 2: With a 6:00 cap: 5-10-15 rep rounds† of: Pull-ups Thrusters (95/65) …rest 2:00, then… Part 3: 5:00 to find 1-RM hang squat...
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Congrats to the teams that competed at Midwest Fall Classic this weekend! Strong work!   Conditioning: 2019 Wodapalooza Online qualifiers 5 & 6 With a 15 minute clock, perform: 21-15-9 rep rounds of: Thrusters (95/65) Calories rowed Burpees over rower   For time   With remaining time, find: 1-rep max Clean and Jerk   For...
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Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: Athlete may chose which WOD to do first, rest 10 minutes, and then do the other WOD. 2019 Wodapalooza Online Qualifier WOD #4 150 Wall-ball shots (20/14) @ (10/9′) 75 Toes-to-bar   For time   …Rest 10:00, then… Saved by the Barbell 3...
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Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019   Strength & Conditioning: 3-person team WOD With a 15:00 cap, perform the following 2 WOD’s: “Fast and Heavy” 300 Double unders 100 Alternating DB snatches (50/35) 30/20 Bar muscle-ups   For time …then with time remaining…...
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Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: 2017 CrossFit Games Open WOD 17.2 Complete as many rounds and reps as possible in 12-minutes of: 2 rounds of: 50′ Weighted Walking Lunges 16 Toes-2-Bar 8 Dumbbell Power Cleans …then… 2 rounds of: 50′...
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Congratulations to Mayhem Freedom (team), Mat Fraser, and Tia-Clair Toomey for winning the 2019 CrossFit Games!   Conditioning: WOD 1: 500m Row 30 Bar-facing-burpees For time (6:00 cap) Courtesy of Masters CrossFit Games 2019   …rest 10:00, then… 300m run 15 Pull-ups 5 Squat cleans (185/123)   3 round for time (15:00 cap)   Mobility:...
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Tuesday night class this week is canceled. All other classes normal.   Endurance: 200m Run sprint Rest 2:00*   7 rounds for time *After completing the run, 2 minutes begins. Then perform 7 chest-2-bar pull-ups, and rest for the remainder.   Core: Death by Hollow Hold Every minute on the minute, add 5 seconds to...
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