Sprint Work: Bike 600m (ALL OUT) Rest 90 seconds   3 rounds for total sprint time   Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time Compare to Tuesday, 19 June 2018   Mobility: Pick any 3 mobilities from the MWOD posters...Read More

  Endurance: 200m Sprint Rest 1 minute   8 rounds for total sprint time   Metabolic Conditioning: Tabata* Triplet Overhead stationary lunges (55/45) Rest 1:10 Slammers (12/8) Rest 1:10 Alternating dumbbell snatches (50/35)   For total score *Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds...Read More

Monday’s WOD will be at the LaFortune Stadium (Memorial High School) at 0900.   Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Goblet Squats (72/53) 20 Speed Skips 10 Army T-Push-ups 20/16 Calories Rowed   For Score   Strength: Pause Back Squats (3 sec. pause) 3 @ 60% 3 @...Read More

  Strength: Floor Press 1-rep max   For max load   Conditioning: 11 Front squats (135/93) 11 Toes-2-bar   7 rounds for time     Post results and experiences to commentsRead More

  Conditioning: 2019 CrossFit Games Online Qualifier WOD 1 15 Deadlifts (225/155) 35 Overhead squats (75/55) 90 Double unders   3 rounds for time   Royal Huddleston Burpee Challenge: Day 97     Post results and experiences to commentsRead More

Christa and Jef having fun with WOD 3 at Festivus Games on Saturday!   Conditioning: Athletic Skill Sheet Beginner WOD “Christine” 500m row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 rounds for time Compare to Wednesday, 09 May 2018   Strength: Push-Press 3-rep max (connected)   For max load   Mobility: Reclined spinal twist...Read More

NEW Gear! Place orders now!!   CFE: 30 seconds max calories biked 30 seconds hollow hold Rest 1:00 30 seconds max calories rowed 30 seconds low plank hold Rest 1:00   3 rounds for total calories   Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9...Read More

Congratulations to Gene Pelizzoni for finishing 2nd in the WORLD in the 2019 CrossFit Games Open for men 80+!! Strong work Geno!   Conditioning: 30 seconds work, 60 seconds rest of: Wall-ball shots (25/16) @ (11/10) Kettlebell swings (53/35) Burpees   3 rounds for score* *score is equal to the lowest rep count of each...Read More

  Conditioning: Perform 2 rounds of: 10 Burpees 15 V-ups 20/16 Calorie biked …rest 2:00,then… Perform 2 rounds of: 10 Burpees 15 Sit-up slammers (12/8) 20/16 Calories rowed   For time   Strength: Overhead Squat 10-rep max   For max load     Post results and experiences to commentsRead More

  Skill: Every minute on the minute perform Double Unders for 12 minutes Everyone starts with 1, then progress each minute with the following†: Beginner* add 1 rep Intermediate* add 3 reps Advanced* add 5 reps Elite* add 7 reps   For highest number completed †Repetitions must be connected/unbroken. If a given rep count is failed...Read More