Conditioning: 800m Run 10 Clean and jerks (155/103) 5 Rounds for time Post results and experiences to commentsRead More

Strength: Back Squat 10 Reps @ 70% of 1-Rm 4 Sets for Quality Conditioning: As many rounds and reps as possible in 12-minutes of the following: 20 Double-unders 25-ft Single arm dumbbell overhead lunges (Right) (50/35) 20 GHD Sit-ups 25-ft Single arm dumbbell overhead lunges (Left) (50/35) 40 Crossover single-unders 20 Burpees-over-dumbbell For score Post...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

Conditioning: Partner WOD Complete as many rounds and reps as possible in 25-minutes of: 30/24 Calories biked 300m Run 30/24 Calories rowed 10 Jerks (185/123) For score Post results and experiences to commentsRead More

Skill: Rogue Cliffhanger Challenge* Max hang from pull-up bar For time *Click this link if you want to register for the challenge and get a t-shirt for the challenge. Conditioning: Every 90-seconds perform the following until failure: 40 Double unders 1 Snatch* For load and score *Start at ~65% 1-RM. Each round add (10/5). Once...Read More

Skill Work: Plate stacking pistol drills* 5 sets of 10 reps, 5 each leg Rest 1:00 between sets For quality *After each successful set, increase the height of stack. Endurance: Run 200m Rest 1:00 Row 500m Rest 2:00 Run 600m Rest 3:00 Row 1000m Rest 3:00 Run 600m Rest 2:00 Row 500m Rest 1:00 Run...Read More

Dedicated to Army Sergeant 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq, on Thursday, June 8th, 2006. “With heavy hearts, we dedicate this workout to Army Sergeant 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife, Kathy, and daughter, Mallory, we tearfully acknowledge your loss...Read More

Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Pull-ups 30 Bar-facing burpees 20 Calories skied 100m D-ball clean throws (100/70) For time Post results and experiences to commentsRead 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

Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 20/16 Calories rowed 6 Burpees over the rower …Rest 5:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15/12 Calories biked 5 Shuttle runs (25-ft down and back = 1) …Rest 5:00, then… Complete as many rounds and reps...Read More