Skill: Weighted Strict Pull-ups* 3-3-3-3-3   For max load These sets need to be unbroken. If performing scaled pull-ups, make each set a little harder by changing progression used.   Conditioning: Run 300m 30 Squats 10 Burpee pull-ups Rest 3:00   3 rounds for time     Post results and experiences to commentsRead more

  Endurance: Row 1000m-800m-600m-400m-200m Bike 400m-800m-1200m-1600m-2000m   For time (40:00 cap)     Post results and experiences to commentsRead more

  Conditioning/Skill: Every minute on the minute for 8 minutes, perform: Odd minutes: 15 GHD Sit-ups Even minutes: 2 Rope climbs   For quality and completion   …rest 4-minutes, then… Complete as many rounds and reps as possible in 8-minutes of: 12/10 Calories biked 10 Wall-ball shots (20/14) @ (10/9′) 8 Power Cleans (95/63) 10 Kettlebell swings (53/35) 12/10 Calories Rowed   For score     Post results and experiences to commentsRead more

Join us TODAY for a FREE WOD at 0900! No CrossFit experience needed!   Conditioning: “Sally’s Surprise” AMCAP in 30-minutes* on: Bike, Rower, and/or Ski erg   For score *Whenever you hear the “Flower” song (“Sally Up”), stop AMCAP, and perform one of the following: Squats (45/33), High/Low Planks, Push-ups, and Leg Raises. Upon, completion of song, resume AMCAP. Athlete can change apparatus or maintain the same after each time the song plays.     Post results and experiences to commentsRead more

Join us this Saturday at 0900 for a FREE WOD! No experience needed! Conditioning: 20 Thrusters (95/63) 30/24 Calories Biked 20 Thrusters   For time (7:00 cap)   …rest 10:00, then… As many reps as possible in 8-minutes of: 25’* – 50′ – 75′ – 100’… Double dumbbell front rack walking lunges (50/35) 10/8 – 15/12 – 20/16 – 25/20… Calories rowed   For score *1 rep per 5’ completed   …rest 4:00, then… In team of 3, perform: Max calories skied in 6:00*   For score *Equal work required. Team members switch every 30 seconds.     Post results and experiences to commentsRead more