Strong work to all the athletes that competed in the 2016 CrossFit Games!   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...Read More

Jana and Doug enjoying their time at the 2016 CrossFit Games!   Conditioning: 4-person Team (2M/2F) Part 1a (1M/1F): 36 Calories Rowed 46 Synchronized Double Unders 10 Synchronized Squat Snatches (115/75)   Part 1b (1M/1F): 100m Sprints x 6 30 Wall-Ball Sit-up throws (14#) 10 Synchronized Squat Cleans (135/93)   …switch parts when both teams...Read More

  Conditioning: Partner WOD   Perform 6 rounds for time of, alternating rounds: 8m Burpee Broad Jumps 3 Muscle-ups 5 Strict Handstand Push-ups   …rest 3 minutes… Row 2000m   …rest 3 minutes… Perform 8 rounds for time of, alternating exercises: 100m Run 10 Toes-2-Bar 10 Kettlebell Push-ups   For Time   Mobility: Banded overhead...Read More

Dreaming of some cooler weather!   Conditioning: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* at 5m 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) @ 8′ 1000m Row   For Time *Equal work and only one partner working at a time throughout WOD....Read More

Happy birthday Jana!   Conditioning: “Janimal” Complete as many rounds and reps as possible in 8 minutes of: 5 Snatches (125/83) 7 GHD Sit-ups 9 Box Jumps (37/30″) …then Run 800m and rest for a total of 8:00* …now Complete as many rounds and reps as possible in 8 minutes of: 5 Deadlifts (275/185) 7...Read More

  Conditioning: Partner WOD 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   6 rounds for time (12:00 Cap)   Strength: Snatch 1-rep max Compare to Wednesday, 09 December 2015   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash –...Read More

Memorial day “Murph” aftermath.:)   Conditioning & Strength: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 600m (10:00 cap)   …rest 3 minutes… Perform as many rounds and reps as possible in 5 minutes of: 10 Wall-Ball Shots (20/14) @ (12/9′) 20 Double Unders   …rest 2 minutes… Perform as many rounds...Read More

  Conditioning: “SQT” 10 Ground-2-Overhead (95/65) 200m Sprint   3 rounds for time Compare to Tuesday, 28 July 2015   …Rest 3 minutes   “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time Compare to Wednesday, 29 July 2015   Mobility:...Read More

  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 21:00 Time Cap Compare to Friday, 01 August 2014   Strength: Back Squats 3-rep max   Mobility: Quad Smash – 2:00/leg Overhead Distraction...Read More

Love me some organization. 🙂   Conditioning: 5 rounds of “Rooster” for time 10 Burpees 20 Double Unders   …Rest 3 minutes   3 rounds for time of: 5 Handstand Push-ups 10 Squats 15 Sit-ups   Strength: Clean & Jerk 1-rep max Compare to Monday, 28 December 2015   Flexibility: Couch Stretch – 1:30/side Bilateral...Read More