Conditioning: 25/20 Cal bike 20 GHD sit-ups 25’ Handstand walk 20 Double dumbbell front squats (2 x 50/35) 25′ Handstand walk 20 D-Ball squats (100/80) 25′ Handstand walk   2 Rounds for time     Post results and experience to commentsRead More

Women’s opening round snatch ladder at the 2021 CrossFit Games   Conditioning: Partner WOD 5-minute AMRAP* of (alternating rounds): 10/8 Calories rowed 7 Strict pull-ups …Rest 2-minutes, then… 5-minute AMRAP of (alternating rounds): 10/8 Calories rowed 7 Burpees-over-bar …Rest 2-minutes, then… 5-minute AMRAP of (alternating rounds): 10/8 Calories rowed 7 Front squats (115/73)   For...Read More

Conditioning: 500m Ski erg 30 Burpee box jumps (24/20″) 1000m Row 30 Toes to bar 1500m Bike 30 Handstand Push-ups 800m Run   For time (20:00 cap)   Strength: Jerk 7 @ 25% 1RM 5 @ 40% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 85% 2 @ 90% 1 @ 92.5%...Read More

  Skill: 3 Wall walks 10 Ring rows 2:00 Rest   4 Sets for quality   Conditioning: “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time (20:00 cap) Compare to Friday, 13 July 2018   Post results and experience to commentsRead More

Bring a Friend today! Conditioning: Friend Day! Partner WOD, partners alternate exercises As many rounds and reps as possible in 20 minutes of: 2 Bar muscle-ups 15/12 Calories bike 6 Devil presses (50/35) 200m Run 6 Tire flips (210/155)   For score   …rest 2:00,then… 3:00 Max calorie partner row   For score    ...Read More

  Conditioning: Complete as many rounds and reps as possible in 1-minute of: Alternating dumbbell snatches (50/35) Front squats (135/93) Rope climbs Sit-ups Single-arm devil press (50/35)   3 rounds* for score *Rest 1:00 between rounds   Strength: Shoulder Press* 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @...Read More

Conditioning: “Death by Duo” Every minute on the minute, for as long as possible*: 1 Pull-up 1 Kettlebell swing (72/53) *add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings.  Continue with this pattern until the prescribed work cannot be completed within the...Read More

  Conditioning: Buy-in: 40/32 Calories ski erg …then… 10-20-30-40 rep rounds of: Alternating dumbbell snatches (50/35) Calories rowed Sit-ups Calories biked   For score (20:00 min cap)   Strength: Power Snatch 7 @ 35% of 1-rm snatch 9 @ 45% 11 @55% 9 @65% 7 @ 75%   For quality at each load. Work on...Read More

  Endurance: 5:00 Row at 95% of “6-min row test” 3:00 Rest 5:00 Bike at 95% of “6-min bike test” 3:00 Rest 3:00 Row at 105% of “6-min row test” 3:00 Rest 3:00 Bike at 105% of “6-min bike test”   For pace quality See “6 min row test” here Tuesday, 16 February 2021 See “6...Read More

  Conditioning: Run 400m or Row 500m 50-ft Dumbbell front rack walking lunges (50/35×2) 10 Chest-2-bar pull-ups   3 rounds for time   Strength: Front Squat Every 2-minutes, perform the following sets: 9@25% of your 1-rm 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80%   For max reps and quality     Post results and...Read More