Skill: Practice for 10 minutes on: Skills on the “Athletic Skills Sheet”   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60 Pull-ups 45 Overhead Squats (135/93) Row 900m 45 Toes-2-Bar 30 Thrusters (95/63)   For Time   Mobility: Plantar Surface Mobilization – 1:30/foot T-Spine Smash...Read More

  Conditioning: “Wild, Wild Wednesday” 1000m Row 80 Walking Lunges (35/25) 60 Slammers (12/8) 40 Burpees 20 Double Kettlebell Thrusters (53/35) 10 Muscle-ups   For Time   Strength: Back Squat 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Mobility: Quad Smash...Read More

Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up:...Read More

 Clary family fun, with attitude! 🙂 Strength: Deadlift 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Conditioning: “Monday Mania” Complete as many rounds in 20 minutes of: 4 Strict Handstand Push-ups 8 Bar-Over Burpees 4 Cleans (155/103) Run 200m   For...Read More

Scorpion Queen was here! Strength: Jerk 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Row Sprint  ...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   Rest 2 minutes   Part II: Complete as many rounds as possible in 7 minutes...Read More

  Strength: Squat Clean 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps @ 85%   Conditioning: “Mudding” 2 Muscle-ups 40 Jump rope Singles 6 Alternating One-Arm Push-ups* 80 Speed Skips 10 Kettlebell Swings (70/53)   5 rounds for time *If you are in the...Read More

  Skill: Practice 10 minutes on: Handstand Progressions and Handstand Holds   Conditioning: Option 1: “Monday Madness” 10 Wall-Climbs 10 Strict Pull-ups 20 Burpees* 20 Box Overs (24/20″)* 30 meters of Gorilla Run 30 Slammers (12/8) 40 Double Under   2 rounds for time *Combining of the Burpees and Box Overs is authorized Compare to...Read More

2015 CrossFit Games WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 Overhead Squats (95/65) 10 Chest-2-Bar Pull-ups From 3:00-6:00 2 rounds of: 12 Overhead Squats (95/65) 12 Chest-2-Bar Pull-ups From 6:00-9:00 2 rounds of: 14 Overhead Squats (95/65) 14 Chest-2-Bar Pull-ups Etc., following the same pattern...Read More

2015 Judges Course is still open   Strength: Front Squat 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps @ 85%   Conditioning: 2013 CrossFit Games WOD 13.2 AMRAP in 10 minutes of: 5 Shoulder-to-Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20″)   For...Read More