“Red, White, and Blue, It’s the OPEN Debut!” Take the CrossFit  Judges Course HERE!   Conditioning: 15/12 Calories biked 12 Double dumbbell deadlifts (2 x 50/35) 9 Double dumbbell hang cleans 6 Double dumbbell shoulder to overhead   4 Rounds for time (12:00 cap)   Strength: Pause Front Squat*⇒ Front Squat 1 Pause Front Squat ⇒ 5 Front Squat @ 70% of 1-rm front squat 1 Pause Front Squat ⇒ 3 Front Squat @ 75% 1 Pause Front Squat ⇒ 1 Front Squat @ 80% 1 Pause Front Squat ⇒ 1 Front Squat @80%   For quality *2 second pause in the bottom of squat     Post results and experiences to commentsRead more

Take the CrossFit  Judges Course HERE!   Conditioning: Every minute on the minute, for 8 minutes, perform: Odd minutes: 15 Wall ball shots (20/14) @ (10/9′) Even minutes: 12/10 Calories biked   …Rest 2-minutes and then…   Every minute on the minute, for 8 minutes, perform: Odd minutes: 15 Toes-to-bar Even minutes: 12 Box jump overs (24/20″)   …Rest 2-minutes and then…   Every minute on the minute, for 8 minutes, perform: Odd minutes: 10 Thrusters (95/63) Even minutes: 12/10 Calories biked   For completion     Post results and experiences to commentsRead more

Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Conditioning: Option 1: As many rounds and reps as possible in 25-minutes of the following: 25/20 Calories rowed 15 Kettlebell goblet squats (53/35) 25/20 Calories skied 15 GHD sit-ups 25/20 Calories biked   For score   Option 2: 2024 CrossFit Games Open WOD 24.1 21 Dumbbell snatches, arm 1 (50/35) 21 Lateral burpees over dumbbell 21 Dumbbell snatches, arm 2 21 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 1 15 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 2 15 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 1 9 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 2 9 Lateral burpees over dumbbell   For time (15:00 cap) Standards and WOD description click HERE     Post results and experiences to commentsRead more

Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE! Conditioning: 2024 CrossFit Games Open WOD 24.1 21 Dumbbell snatches, arm 1 (50/35) 21 Lateral burpees over dumbbell 21 Dumbbell snatches, arm 2 21 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 1 15 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 2 15 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 1 9 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 2 9 Lateral burpees over dumbbell   For time (15:00 cap) Standards and WOD description click HERE     Post results and experiences to comments  Read more

Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE! Endurance: Athlete’s choice… Option 1: Run 400m – 800m – 200m – 1200m – 200m – 800m – 400m Rest 3:00 between each   For total time (40:00 cap)   Option 2: Row 500m – 1000m – 250m – 1500m – 250m – 1000m – 500m Rest 3:00 between each   For total time (40:00 cap)   Option 3: Bike 1200m – 2400m – 600m – 3600m – 600m – 2400m – 1200m Rest 3:00 between each   For total time (40:00 cap)   Option 4: 2024 CrossFit Games Open WOD 24.1 21 Dumbbell snatches, arm 1 (50/35) 21 Lateral burpees over dumbbell 21 Dumbbell snatches, arm 2 21 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 1 15 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 2 15 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 1...Read more