Strength & Conditioning: 2018 Age Group Qualifier Workout 2 4 rounds for time of: 25 Chest-to-Bar Pull-ups 5 Cleans (245/170)*   Time cap: 15 minutes *Weights may vary by age group. See Workout Description & Scorecard for more details.   Flexibility/Mobility: Twisted Cross – 1:30/side T-spine Smash – 2:00 Overhead Distraction w/ external bias...Read More

  Conditioning: “Game on” First… Run 600m   Now complete 3 rounds of: 3 Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m For Time   Compare to Wednesday, 10 August 2016   Mobility:...Read More

  Conditioning 1: 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Plate Push-ups*   3 rounds for time (8:00 cap) *Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest   Strength: Back Squats 5-rep max   Conditioning 2: Perform as many reps...Read More

Congrats to Coach Sarah! She is now a CrossFit Kids certified coach!   Conditioning: Option 1: 2018 CrossFit Games Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters (100/65) 3 Chest-to-bar Pull-ups 6 Thrusters 6 Chest-to-bar Pull-ups 9 Thrusters 9 Chest-to-bar Pull-ups 12 Thrusters 12 Chest-to-bar Pull-ups 15 Thrusters...Read More

Online Judges Course: Click HERE   Conditioning: 2018 CrossFit Games Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters (100/65) 3 Chest-to-bar Pull-ups 6 Thrusters 6 Chest-to-bar Pull-ups 9 Thrusters 9 Chest-to-bar Pull-ups 12 Thrusters 12 Chest-to-bar Pull-ups 15 Thrusters 15 Chest-to-bar Pull-ups 18 Thrusters 18 Chest-to-bar Pull-ups …continue increasing by...Read More

Online Judges Course: Click HERE   Conditioning: Complete as many rounds as possible in 24:00 of: 200m Run 10 Wall-Ball Push-ups 20 Slammers (12/8) @ 2m 10 Box Overs (24/20″)   For Score   NIGHT CLASS ONLY OPTION: 2018 CrossFit Games Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters...Read More

  Conditioning: Option 1: 2018 CrossFit Games Open WOD 18.4 For time*: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups …then… 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk   Time cap: 9 minutes Go...Read More

Online Judges Course: Click HERE   Conditioning: 2018 CrossFit Games Open WOD 18.4 For time*: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups …then… 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk   Time cap: 9...Read More

Online Judges Course: Click HERE   Strength & Conditioning 3 rounds of: 6 Pull-ups 6 squat snatches (75/53) Then, 3 rounds of: 7 Pull-ups 5 squat snatches (115/73) Then 3 rounds of: 8 Pull-ups 4 squat snatches (135/93) Then 2 rounds of: 9 Pull-ups 3 squat snatches (165/103) Then 2 rounds of: 10 Pull-ups 2...Read More

Online Judges Course: Click HERE Conditioning: 2018 CrossFit Games WOD 18.2 & 18.2a 18.2 1-2-3-4-5-6-7-8-9-10 rep rounds for time of: Dumbbell Squats (50/35)* Bar-facing Burpees 18.2a 1-rep max Clean   Time cap is 12:00 to complete both 18.2 AND 18.2a *Use one dumbbell for each hand. WOD courtesy of games.crossfit.com For full standards explanation and Masters...Read More