Conditioning: 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   For Time* *If current on all 9 lifts, option 3 is 3 rounds for time of CWOD   Strength: Option 1: Make up a missed 1-rep...Read More

Conditioning: Partner WOD: 6 x 200m Run Sprints 80m D-Ball Carry (100/80) 60 Calories Biked 40 Sandbag Zercher Squats (70/40) 4 x 250m Row Sprints 20 GHD Sit-ups 2 x 50 Double Unders 10 Muscle-ups   For Time   Strength: Snatch plus 2 Overhead Squat Find 1-Rep Max   Flexibility/Mobility: ROMWOD     Post time,...Read More

  Skill: Row 250m, All Out Rest 3 minutes, now… Row 750m @ 80% 250m pace Rest 2:00 Row 600m @ 80%   For quality of pace and stroke control   Conditioning: WOD 1: 25 Pull-ups 50 Double Unders 2 rounds for time   …Rest 3 minutes WOD 2: 20 Calories Biked 20 Snatches (75/53)...Read More

Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @ (10/9′) 80 Double Unders 20 Overhead Squats (75/53) 20 Kettlebell Swings (53/35) 20 Thrusters (75/53) 200m Run   For Time   Strength: Front Squats 1-Rep Max Compare to Monday, 28 November 2016   Flexibility/Mobility: Saddle Sit – 2:00 Twisted Cross...Read More

  Skill: Row Sprints Row 250m, All Out, holding 28-35 Strokes/min …rest 3 minutes Now perform: 400m Row @ 90% all out pace, rest 1 minute 350m Row @ 90%, rest 1 minute 300m Row @ 90%   For quality   Conditioning: 2017 Masters Online Qualifier WOD 1 100 Alternating One-Arm Dumbbell Snatches (50/35) 80 Calories...Read More

Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Saturday, 08 August 2015 Instructions: Equal work. One person at a time...Read More

Burris meeting #thedavecastro.   Conditioning: Option 1: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m   For Time   …Rest 3 minutes Strength: Cluster 3-rep max   Option 2: 2017 CrossFit Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball Shots...Read More

Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday. There will be a sign-up sheet at the gym Friday.   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35...Read More

  Conditioning: Option 1: 2017 CrossFit Games Open WOD 17.2 Complete as many rounds and reps as possible in 12-minutes of: 2 rounds of: 50′ Weighted Walking Lunges 16 Toes-2-Bar 8 Dumbbell Power Cleans …then… 2 rounds of: 50′ Weighted Walking Lunges 16 Bar Muscle-ups 8 Dumbbell Power Cleans …now repeat, alternating between Toes-2-Bar and...Read More

LAST DAY to register! 2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning: Option 1: “WOD 3” Row 250m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53) 25 Wall-Ball Shots...Read More