Strength & Conditioning: Partner WOD CrossFit Team Series WOD 3 50 synchronized wall-ball shots (20/14) @ (10/9′)* 30 cleans (135/95)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 20 cleans (185/135)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 10 cleans (225/155)**   For Time (for registered competitors, 12:00 cap) *Scaled is (14/10) @ (9′) **...Read More

  Conditioning: Partner WODs CrossFit Team Series WOD 1 9-15-21 rep rounds of: Synchronized Thrusters (95/65)* Synchronized Bar-Facing Burpees   For Time *Scaled weight is (65/45)   …rest 10-15:00 (not Team series requirement), then… CrossFit Team Series WOD 4 100-Calorie Rowed, switch as needed 100 Toes-2-Bar*   For Time *Scaled is Hanging Knee Raises  ...Read More

  Conditioning: 2017 CrossFit Games Masters Division “Vest Triplet”* Run 400m 24 Squats 12 Burpee Box Overs (30/24″)   4 rounds for time 17:00 cap *If you have a vest (20/14), wear it.   Strength: Push Jerk 3 reps at the following percentages: 50, 60, 65, 70, 75, 80, 85%   For Quality   Flexibility/Mobility:...Read More

  Skill: Row 250m, All Out Rest 3 minutes, now… Row 500m @ 80% 250m pace Rest 2:00 Row 300m @ 80%   For quality of pace and stroke control   Conditioning: 2017 CrossFit Games WOD* “Fibonacci Final” (modified) Men: 5-8-13 rep rounds of: Paralette Handstand Push-ups Deadlift (415) …then, Double Kettlebell (53#) Overhead Lunges,...Read More

Congratulations to 2-time Games Champion Matt Fraser, and Tia-Clair Toomey for their amazing performances this weekend!   Conditioning: 2017 CrossFit Games WOD “Madison Triplet” (modified*) 5 rounds for time of: 400m Run 7 Cleans-to-Overhead Burpee (115/75)*   *Modifications made due to lack of equipment. Perform 1 clean to overhead, followed by 1 burpee over the...Read More

  Speed work: Choose one: Run for meters, Bike for calories, Row for calories 45 seconds on, 45 seconds off – 10 rounds   Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time...Read More

There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience.   Strength: Overhead Squats 5-5-5-5-5   For Max Load   Conditioning: Complete as many reps as possible in 45 seconds, rest 15 seconds, of: Sit-up Slammers (12/8) @ 2m Push Press (75/53) Alternating One-Arm Dumbbell Snatches (50/35) Calories Biked...Read More

Conditioning: 2016 CrossFit Games, Master/Teen Event 3 & 4 “Feel the Berm” 600m Run 20 Burpee Box Jumps (24/18″)   4 rounds for time (20:00 cap)   …Rest 10:00, then…   “Deuce-Deuce” 22 Toes-2-Bar 22 Clean & Jerks (95/65) 80m Sprint Down 80m Sprint Back   For Time (4:00 cap) Compare to Monday, 25 July 2016...Read More

Skill: Row 250m, All Out Rest 3 minutes, now… 3 rounds of: Row 300m, @ 80% 250m pace Rest 1:30   For quality of pace and stroke control   Conditioning: 100-ft Dumbbell Overhead Walking Lunges (50/35) 100 Double Unders 50 Wall-Ball Shots (25/16) @ (11/10′) 35 Chest-2-Bar 50 Wall-Ball Shots (25/16) @ (11/10′) 100 Double...Read More

  Conditioning 1: 2017 Masters Online Qualifier WOD 4 10 Deadlifts (315/225) 20 Deficit Handstand Push-ups (4.5″/3″) 30 Front Squats (95/65)   2 rounds for time For complete standards, descriptions, and other age group variations, go to games.crossfit.com   …rest 5-8 minutes, then… Conditioning 2: Every minute on the minute perform, adding 2 reps of...Read More