Conditioning: 30 Overhead squats (115/78) 60 Double-unders 30/24 Calories row/bike/ski* 90 Cross-over single unders   3 Rounds for time (25:00 cap) *Athlete must row one round, bike one round, and ski one round   Post results and experiences to commentsRead More

Conditioning: 2 Rounds of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20) 10 Pull-ups   …Rest 4:00 and then…   Repeat the above, including rest, for a total of 3 Sets   For total work time (total time minus 8 minutes of rest)  (35:00 cap)   Post results and experiences to...Read More

On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army’s 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt....Read More

Conditioning: Partner WOD 6 Rounds, partners alternate rounds, of: 2 Bar muscle-ups 4 Deadlifts (295/193) 6 Burpees-over-bar …Rest 3:00, change load, then with equal work… 50 Wall ball shots (30/20)@(10/9′) 40 Toes-to-bar 30 Burpee box get overs (30”)* 20 Power cleans (185/123) …Rest 3:00, change load, then with alternating rounds… 6 Rounds, partners alternate rounds,...Read More

Conditioning: Partner WOD* 400m Ski 20 Handstand push-ups 30 Hang power snatches (95/63) 800m Row 40 Toes-to-bar 50 Burpees-over-bar 200 Double unders 60 Kettlebell swings (53/35) 60 Sit-ups 2000m Bike 50m Plate overhead walking lunges (45/35) 40 Pull-ups 800m Row 30 Hang power cleans (95/63) 20 Dumbbell thrusters (2×50/35) 400m Ski For time *All movements...Read More

Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy, was killed by enemy forces during a reconnaissance mission, Operation Red Wing, on June 28, 2005, while leading a four-person team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from...Read More

This memorial workout is dedicated to CrossFit Kids Seminar Staff Flowmaster Kelly Brown who passed away after a courageous five-year battle with ovarian cancer on September 15, 2020. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: 15 GHD sit-ups 50-ft Single arm overhead walking lunge (right) (50/35) 5 Strict handstand push-ups 15/12 Calories biked 50-ft Single arm overhead walking lunge (left)  ...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: Run 1-mile …then… Complete as many rounds and reps as possible in 12-minutes of: 5 Pull-ups 10 Push-ups 15 Squats …then… Run 1-mile   For time...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat! Accessory Work: 8/side Pause* single arm bent over kettlebell row 1:00 Rest   3 Rounds for quality *Pause for 2-sec at the top   Conditioning: Partner WOD, equal...Read More