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

Strength & Conditioning: Run 800m 5 Snatch* (155/100) …Rest 3 minutes Run 600m 4 Snatch (175/115) …Rest 2 minutes Run 400m 3 Snatch (195/125) …Rest 1 minute Run 200m 2 Snatch (205/135)   For Time *These are all squat snatches, each set   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon –...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

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/75) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

  Strength/Skill WOD: Weighted Step-ups* (20″) 4-4-4-4 (Try to get heavy) *Barbell in the back rack position. Equal step-ups with each leg, each round.   Conditioning WOD: Run 400m 10 Weighted Step-ups* (85% of 4-rep max) 10 Chest-2-Bar Pull-ups   3 rounds for time Compare to Monday, 19 August 2013   Flexibility/Mobility: Couch Stretch –...Read More

  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