Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: “Boone’s request” Perform in 2:00: 15 KB Goblet squats (72/53) Max calories biked …then rest 2:00   5 rounds for total calories biked   Skill: 7 rounds of: 5 Handstand push-up negatives*   For quality *Lower body with a 5 second count. Upon...Read More

Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019 No Friday night class this week. Sorry for the inconvenience. All other classes normal.   Conditioning: “Heartburn” 1 mile run …then… 10 rounds of: 7 Thrusters (75/53) 7 Pull-ups 7 Burpees   For time     Post...Read More

  Conditioning: 4800m Ruck run*   For time *Start with 20 lbs, and then every 1200m, add (10/5)lbs. If choosing to run unweighted, perform 15 burpee box overs (24/20″) after each 1200m.     Post results and experiences to commentsRead More

  Endurance: Bike 20 minutes* For max calories *Every 2 minutes, get off and perform (15/10) push-ups   Skill: Handstand holds* 30 second hold, 1 minute rest   5 rounds for quality *Skill level: Beginner: belly to wall hold Beg-Int: back to wall Intermediate: slightly away from wall lightly tap one foot when needed Int-Adv:...Read More

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD...Read More

  Conditioning: Row 500m 15 Sumo deadlift high-pull* Run 400m 15 Thrusters* Row 500m 15 Hang power snatch* Run 400m 15 Bar-over-burpees   2 rounds for time *Use the same load for all lifts… 50% body weight   Post results and experiences to commentsRead More

This “Noah” Hero WOD was created by Reservoir CrossFit (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate...Read More

  Conditioning: 30′ Handstand walk 20/18 Calories biked 60′ D-ball high carry (100/80) 10 Alternating dumbbell snatches (75/50)   5 rounds for time   Flexibility: Half straddle Middle straddle Pike Butterfly     Post results and experiences to commentsRead More

  Conditioning: 10 Overhead squats (115/73) 10 Box overs (24/20″) 10 Thrusters (135/93) 10 Toes-2-bar 10 Power cleans (185/123) 10 Burpee muscle-ups 10 Power cleans 10 Toes-2-bar 10 Thrusters 10 Box overs 10 Overhead squats   For time   Mobility: Overhead distraction Spine smash Twisted cross Reclined spinal twist     Post results and experiences...Read More

  Conditioning: Perform 30 seconds on, 30 seconds rest of: Wall-ball shots (25/20) @ (10/9′) Calories rowed D-ball cleans (100/80) Calories biked Knees-2-elbows   3 rounds* for total reps *rest 1:00 between rounds   Strength: Option 1: 1-rep max make-up   For max load   Option 2: Front Squats 5 @ 65% 3 @ 75%...Read More