“Redneck Storm Shelter” 5 rounds for time of: Run 400m10 Burpees20 Squats30 Sit-ups Post time to commentsRead More

Hanging Power Snatch 3-3-3-3-3 Post max load to commentsRead More

2 rounds for time of: Run 800m 40 Push-ups Run 800m 40 Sit-ups Run 800m 40 Squats Post time to commentsRead More

“CrossFit Total” Back Squat – 1 rep max Shoulder Press – 1 rep max Deadlift – 1 rep max Unlike the CFT’s we have done in the past with doing only 3, 1 rep attempts; CFHQ has now adapted to allowing more sets in order to get to your true 1 rep max. If you...Read More

Three rounds for time of: Run 800m 50 Pull-ups Post time to commentsRead More

“Annie, are you OK?” (modified) 21-18-15-12-9 rep rounds Row 500m or Run 400m Dumbell Thrusters (35/25) Sumo Deadlift Highpull (35/25) Burpees Ball Cleans (20/12) Wall-Ball Shots (20/12) For Time Note: You row or run at the beginning of each round. Post time to commentsRead More

4 rounds: Sprint 800m walk 400m Post total sprint time to comments “total sprint time” is the total time doing 800’s OR RestRead More

4 rounds for time 50 Double Unders (4:1 singles)10 Tire Flips (210/175)15 Pull-ups 20 Overhead Squats (65/45) Compare to 03 APR 09 Post time to commentsRead More

“Erin’s Brainstorm” 10 Ring Dips (3:1 regular) 10 Front Squats (135/95) 10 Burpees 3 rounds for time Post time to commentsRead More

For time: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Compare to 05 DEC 08 Post time to commentsRead More