Sprint work: 100m Sprint Rest 90 seconds   7 rounds for time   Conditioning: Every minute on the minute, perform the following until failure: 2 Alternating DB Snatch (50/35)* 2 Burpees   For Score *Add 2 snatches per round. Burpees remain the same throughout.   Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated...Read More

  Bike Skill: 10 x 15 seconds all out, 60 seconds rest For max calories   Conditioning: Perform as many reps as possible in 7 minutes of: 5 Kettlebell Swings (72/53) 10 Calories Rowed 20 Single Unders   …rest 3 minutes… Perform as many reps as possible in 5 minutes of: 3 Handstand Push-ups 6 Alternating...Read More

  Conditioning 1: 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Plate Push-ups*   3 rounds for time (8:00 cap) *Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest   Strength: Back Squats 5-rep max   Conditioning 2: Perform as many reps...Read More

  Skill: Practice 10 minutes on: Pistol Progressions 1, 2, 3, 4   For Quality   Conditioning: “Strictly Speaking” 100 Double Unders 20 Strict Handstand Push-ups 25 V-ups 30 Burpee Box Jumps (24/20″) 30 Calories Rowed 25 meters Overhead Walking Lunges (45/35) 20 Strict Pull-ups 100 Speed Skips   For Time Compare to Tuesday, 07 April 2015  ...Read More

Conditioning/Skill: Every minute on the minute for 5 minutes, perform the following*: 2 Shoulder Press (75/53) 4 Push Press 6 Goblet Squats (72/53) 8 Half Tacos   Rest 3 minutes, now complete as many rounds as possible in 5 minute of: 100m Sprint 8 Burpees 6 Push Jerks (95/63)   For Score   Strength: Jerk...Read More

  Sprint Work: Partner up, each partner bikes each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16   For time *Partner A bikes (20/12) calories, switches with Partner B who then bikes (20/12) calories. Partner B then switches with A to bike (30/18), etc..   Conditioning: 5:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs...Read More

Congrats to Coach Sarah! She is now a CrossFit Kids certified coach!   Conditioning: Option 1: 2018 CrossFit Games Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters (100/65) 3 Chest-to-bar Pull-ups 6 Thrusters 6 Chest-to-bar Pull-ups 9 Thrusters 9 Chest-to-bar Pull-ups 12 Thrusters 12 Chest-to-bar Pull-ups 15 Thrusters...Read More

Online Judges Course: Click HERE   Conditioning: 2018 CrossFit Games Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters (100/65) 3 Chest-to-bar Pull-ups 6 Thrusters 6 Chest-to-bar Pull-ups 9 Thrusters 9 Chest-to-bar Pull-ups 12 Thrusters 12 Chest-to-bar Pull-ups 15 Thrusters 15 Chest-to-bar Pull-ups 18 Thrusters 18 Chest-to-bar Pull-ups …continue increasing by...Read More

  Sprint Work: Partner up, each partner runs each distance* 200m, 300m, 400m, 300m, 200m   For time *Partner A runs 200m, switches with Partner B who then runs 200m. Partner B then switches with A to run 300m, etc..   Strength: Clean ⇒ Hang Clean ⇒ Jerk 1-rep max   Conditioning: 10/8 Calories Rowed...Read More

  Conditioning: Option 1: 2018 CrossFit Games Open WOD 18.4 For time*: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups …then… 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk   Time cap: 9 minutes Go...Read More