Skill Work: Handstand Hold 10:00 of practice     Strength WOD: Squat Clean 3-3-3-3-3     Conditioning WOD: Complete as many rounds as possible in 10 minutes of: 2 Muscle-ups 4 Deadlifts (225/150) 6 Bar Push-ups 20 Double Unders   For Score     Post experience, weight, and score to comments  Read More

  Strength WOD: Jerk 5-5-5-5-5       Main WOD: “Stay Focused” 20 1-arm Kettlebell Swings (35/25) Run 200m 20 Overhead Walking Lunges (45/35) Run 200m 20 GHD Sit-ups Run 200m 20 Box Jumps (24/20″)   2 rounds for time     Post weight used and time to commentsRead More

  Max Height Box Jumps 3-3-3-3-3-3   Strength WOD: Back Squat 5 @ 65% 5 @ 75% 5 @ 85%     Conditioning WOD: 20 Unanchored Sit-ups 15 Med Ball Push-ups 10 Chest-2-Bar Pull-ups   3 rounds for time   Rest 5 minutes   Partner up, perform hill sprints. Start at bottom of hill. Partner...Read More

    Strength WOD: Shoulder Press 3-3-3 @ 65% 1RM 2-2-2 @ 85% 1RM   For Quality     Conditioning WOD: “Double Up” 200 Double Unders 35 Power Cleans (135/93) 15 Muscle-ups   For Time     Post experience and time to commentsRead More

  Strength WOD: Deadlift 1-rep max (20 minute time cap)   Compare to Thursday, 02 January 2014       Conditioning WOD: “Eye on the Prize” Complete as many rounds as possible in 10:00 of: 5 Muscle -ups 10 Handstand Push-ups 15 Squats 30 Double Unders   For Score Compare to Saturday, 25 January 2014...Read More

  Strength WOD: Perform the following for quality (20 minute cap): Power Clean 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Conditioning WOD: Complete as many rounds as possible in 7 minutes of: 40 Speed Skips 10 Grasshoppers 10 Kettlebell Swings (70/53)   Rest 5 minutes...Read More

  Pick a Board WOD: “JT” 21-15-9 rep rounds of: Handstand Push-ups Ring Dips Push-ups   For Time Compare to Wednesday, 22 May 2013     “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Monday,29 October 2012     “Randy” 75 Power Snatches (75/53)   For Time Compare to...Read More

  Strength WOD: Front Squats 3-3-3-3-3 @ 75% 1RM For Quality (20 minute cap)     Conditioning WOD: “Walk it out” 5 Power Cleans 10m Front Rack Walking Lunges 5 Power Cleans 10m Front Rack Walking Lunges 10 Toes-2-Bar 300m run   3 rounds for time   Weights: Rx: (135/93) 55+ Rx: (115/73)     Post...Read More

Ready for 14.3!   CrossFit Games Open WOD 14.3 8 minute AMRAP: 10 Deadlifts (135/95)* 15 Box Jumps (24/20″) 15 Deadlifts (185/135)* 15 Box Jumps 20 Deadlifts (225/155)* 15 Box Jumps 25 Deadlifts (275/185)* 15 Box Jumps 30 Deadlifts (315/205)* 15 Box Jumps 35 Deadlifts (365/225)* 15 Box Jumps   For Score *Masters 55+: Weight:...Read More

  Option 1: “Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 6 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time Compare to Friday, 11 October 2013     Option 2: CrossFit Games Open WOD 14.3 8 minute AMRAP: 10 Deadlifts (135/95) 15 Box Jumps (24/20″) 15...Read More