Conditioning: 300m Run 20 Sit-up 10 Dumbbell Thrusters (50/35)   5 rounds for time   Strength: Hang Power Clean* 5 @ 65% 4 @ 75% 3 @ 80% 2 @ 85% 2 @ 85% 2 @ 85%   For Quality *Receiving the bar in the 4″ position   Flexibility/Mobility: 10 Sit-ups to Straddle Right...Read More

  Conditioning: Partner WOD 200m Run 20 Sit-up Slammers (16/12) @ 2m 20 Shoulder Touches 150m Run 15 Goblet Squats (72/53) 15 Burpees-Over-Bar 100m Run 10 One Arm Dumbbell Overhead Squat (50/35) 10 Chest-2-Bar Pull-ups   4 rounds for time (25:00 cap)   Strength: Overhead Squat 3-3-3-3-max reps @ 55-60-65-70-75% 1RM   Flexibility/Mobility: ROMWOD     Post...Read More

  Conditioning: Every three minutes on the minute, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 V-ups 20 High-Lows*   For Quality and Score* Compare to Tuesday, 26 July 2016 *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return...Read More

  Conditioning: 3 rounds of: 30 Double Unders 6 Clean and Jerks (155/103) 9 GHD Sit-ups 12 Barbell Push-ups   …Run 800m and rest for a total of 9 minutes, then… 3 rounds of: 12 Barbell Push-ups 9 GHD Sit-ups 6 Clean and Jerks (155/103) 30 Double Unders   For Time Compare to Friday, 05...Read More

  Conditioning: Row’d Royalty 17.3+ Complete as many reps as possible in 14 minutes of: 1000m Row 10 Chest-2-Bar Pull-ups 800m Row 20 Chest-2-Bar Pull-ups 600m Row 30 Chest-2-Bar Pull-ups 800m Row 20 Chest-2-Bar Pull-ups 1000m Row 10 Chest-2-Bar Pull-ups Max Meters in remaining time   For score   Strength: Shoulder Press 5-5-5-5-5   For...Read More

Sometimes I feel like I am looking in a mirror. 😉 Conditioning: Complete as many rounds and reps as possible in 35 minutes of: Run 600m 10 Deadlifts (315/213) Row 400m 20 Plate Push-ups* Run 200m 30 Situps   *Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the...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

2017 Royal Huddelston Burpee Challenge Finishers 120 days of burpees, only 7,260 burpees   Conditioning: Row’d Royalty 17.2+ Complete as many rounds and reps as possible in 10 minutes of: 250m Row 10 Toes-2-Bar   For Score Each round is worth 260 reps, each meter and each T2B is a rep.   Strength: Front Squat 4-4-4-4-8...Read More

Happy 40th birthday to my friend and partner! 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:...Read More