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  WOD130301 Strength: 5 Rounds-Not for time: 1 Press 2 Push Press 3 Jerk (Power or Split) Try to increase the weight each round. You will not drop the bar between movements. A dropped bar [...]

WOD 3/1/13 For Time: Break up this workout anyway you like 28 Thrusters (155/105) 28 Muscle-Ups (Substitute 28 strict pull-ups & 28 Dips) 2800m Run Once completed the clock will not stop [...]

Stevie showing off some skills WOD 2-28-13 Death By Lacrosse Ball It hurts so good! “Nancy” 5 Rounds For Time: • 400 M Run • 15 OHS (95/65) The 2013 CrossFit Open starts next week! If [...]

WOD 2/28/13 Max Double Unders in 2 minutes   3 Rounds: 10 Hang Power Cleans followed by a 200m sprint, rest 3 minutes between rounds. Go as heavy as possible each round but try to get all 10 [...]

Becky and I began running together about 15 years ago. We were primarily trying to shed fat from marital bliss and numerous children.  As the miles and years went by, it didn’t seem to matter if [...]

WOD 2/27/13 Front Squats 1×5 @ 75% 1×3 @ 80% 1×3 @ 80% 1×2 @ 90%   10! Even Numbers – Power Snatch 115/75 Odd Numbers – Burpee Box Jumps (30/24) (10 Snatch, 9 [...]

WOD 2-27-13 High Hang Squat Cleans 5×3 Work up to a heavy set “Tabata Something Else” • Pullups • Pushups • Situps • Air Squats No rest between movements. Score is total of [...]

WOD 130226 Back Squats 5-3-1 increasing weight each set then a set of 20 at Body Weight 9-15-21 Hand Release Push Ups Kettlebell Swings (55/35) Burpee Box Jump Overs (24/20)

WOD 2/26/13 2 Minute Double Under Test   Weighted Strict Pull-Ups 8-8-6-6-4-4 Perform 5 reps of “Squat Therapy” after each set. Keeping your arms locked out overhead perform 5 [...]

High Hang Snatch 7×1 Snatch Grip Push Press 3×3 You may do either movement first, but you will complete all of the reps before switching to the next movement. 4 Rounds: 250′ [...]