November 22, 2019
Week 1 of 4 10AM / 11AM CrossFit Partner Chief (AMRAP – Rounds and Reps)In Teams of 2 30 Minute AMRAP Alternating Rounds 3 Power Clean 135# / 95# 6 […]
November 21, 2019
Week 1 of 4 STRENGTH Back Squat (65% x 5 75% x 5 85% x 5) Base Percentages off of 90% of your 1RMCONDITIONING 2016 Regionals […]
November 20, 2019
Week 1 of 4 Wheeze For Time: 1000 Meter Row1600 Meter Run50 Burpees150 Kettlebell Swings 53# / 35#50 Burpees1600 Meter Run400 Double Unders
November 20, 2019
Week 1 of 4 STRENGTH Deadlift (65% x 5, 75% x 5, 85% x 5 ) Base Percentages off of 90% of your 1RM CONDITIONING Boots5 […]
November 19, 2019
Week 1 of 4 CrossFit STRENGTH Shoulder Press (65% x 5, 75% x 5, 85% x 5) 3 Working Sets of 5 Ascending in weight.Use 90% […]
November 17, 2019
Week 1 of 4 Back Squat (20 Rep Max Back Squat (start around 65-70%)) We will be increasing each week CONDITIONING Punch (AMRAP – Reps)3 Rounds3 […]
November 15, 2019
Transition Week Kalsu “Running” (Time)For Time:Solo or in Teams of 2 100 Thrusters 135# / 95#Every time you drop the bar, perform 200m penalty run (1 […]
November 14, 2019
Transition Week CrossFit STRENGTH Back Squat (1 RM) CONDITIONING Bucket (Time) For Time: (CAP 15 Minutes)21 Sumo Deadlift Highpull 95# / 65#42 Anchored Situp15 Sumo Deadlift […]
November 13, 2019
Transition Week CONDITIONING Biggie (Time)3 Rounds For Time: (CAP 10 Minutes)20 Lateral Burpees Over The Bar15 Front Squats 135# / 95# (from the ground) Immediately Followed […]
November 12, 2019
Transition Week SKILL Practice Rowing Technique CONDITIONING GlideFor Time: 1000m Row80 Alt Dumbbell Snatch60 Dumbbell Box Step Overs40 Toes to Bar20 Bar Muscle-ups Cap 25 Mins
November 11, 2019
Transition Week STRENGTH Push Press (1 Rep Max) CONDITIONING Smiley (Time) For Time:100 Double Unders21 Hang Clean and Jerk 115# / 75#75 Double Unders15 Hang Clean […]
November 10, 2019
Happy Veterans Day – Transition Week Manion (Time) 7 Rounds for time:Run 400m29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, […]
November 8, 2019
CrossFit OPEN Cycle Week 5 of 5 9-10-11AMMcGhee 30-Minute AMRAP of:5 Deadlifts, 275#13 Push-ups9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed […]
November 7, 2019
CrossFit OPEN Cycle Week 5 of 5 Overhead Squat (1 Rep Max) Bursted Bubble 20 Minute AMRAP20/16 Calorie Row6 Power Snatch 75# / 55#6 Overhead Squat […]
November 6, 2019
CrossFit OPEN Cycle Week 5 of 5 Man Eater 10 Minute AMRAPDumbbell Devil Press (with burpee) 50#x2 / 35#x2Immediately Followed By: Carnivore5 sets:15sec max effortpush-ups15 sec […]
November 5, 2019
CrossFit OPEN Cycle Week 5 of 5 CONDITIONING EMOM 30 V Every 3 Mins For 30 Mins16 Wallball Lunges10 2-1 Wallball Shots4 Unbroken Hang Power CLeans […]
November 4, 2019
CrossFit OPEN Cycle Week 5 of 5 CrossFit STRENGTH Push Press (3 – 3 – 3 Sets Across) CONDITIONING Boulder As Many Rounds As Possible In […]
November 3, 2019
CrossFit OPEN Cycle Week 5 of 5 CrossFitSTRENGTHFront Squat (5 x 5 @75% of 1RM (Sets Across)) CONDITIONINGBroken Tire (Time)For Time:21-15-9Calorie BikeThruster 95# / 65#
November 1, 2019
CrossFit OPEN Cycle Week 4 of 5 The CrossFit Total Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) Athlete gets 3 attempts at each lift. […]
October 31, 2019
CrossFit OPEN Cycle Week 4 of 5 Torch 5 Rounds For Time:30 Burpees30 Box Jumps 24″ / 20″30 Wallballs 20# / 14#
October 30, 2019
CrossFit OPEN Cycle Week 4 of 5 CONDITIONING Collusion 10 Minute AMRAPPerform As Many Collusion Swings as possible. 53# / 35# Collusion Swing = 1 Russian/Ukrainian […]
October 29, 2019
CrossFit OPEN Cycle Week 4 of 5 CrossFit STRENGTH Hang Power Clean (Establish 3 Rep max) CONDITIONING Elizabeth (Time) 21-15-9Clean, 135# / 95#Ring Dips
October 28, 2019
CrossFit OPEN Cycle Week 4 of 5 CrossFit Shoulder Press (10 Minutes To Build to a heavy 1 RM CONDITIONING Burst 20 Minute AMRAP6 Strict Pullups12 […]
October 27, 2019
CrossFit OPEN Cycle Week 4 of 5 CrossFit Infernal LegsFor Time15,000/10000 lb Cumulative Front Squats (from the ground) 15 Burpees each time you drop the barChoose […]
October 25, 2019
CrossFit OPEN Cycle Week 3 of 5 Grunt Work XIII (AMRAP – Rounds) 40 Minute AMRAPCorner To Corner Run (400 Meters)3 Sandbag Over The Shoulder3 Trap […]
October 24, 2019
CrossFit OPEN Cycle Week 3 of 5 Halloween Costume WOD Same workout all day. Costumes required for 630/730 WOD.Hit the 630 WOD and stay and watch […]
October 23, 2019
CrossFit OPEN Cycle Week 3 of 5 Endurance Gold Crown (Time) 10 Rounds25/18 Calories12 Overhead Squats 45# / 33# Immediately Followed By: Overhead Squat (10 Minutes […]
October 22, 2019
CrossFit OPEN Cycle Week 3 of 5 CrossFit Hang Power Clean (Build to a Heavy Double Power Clean + Jerk )Touch and Go, use this as […]
October 20, 2019
CrossFit OPEN Cycle Week 3 of 5 STRENGTHFront Squat (5 x 5 @ 75% Sets Across) CONDITIONINGDamage Control For Time:25 Deadlifts 225# / 155#50 Dumbbell Stepovers […]
October 12, 2019
CrossFit OPEN Cycle Week 1 of 5 CrossFit OPEN workout 20.1 – Check WODIFY
October 10, 2019
CrossFit OPEN Cycle Week 1 of 5 CrossFit OPEN WOrkout 20.1 – Check WODIFY
October 9, 2019
CrossFit OPEN Cycle Week 1 of 5 Bandit In 30 Minutes:Run as much distance as possible No Rowing or Biking allowed.Scale = 30 Minute RUCK
October 8, 2019
CrossFit OPEN Cycle Week 1 of 5 STRENGTHClean and Jerk10 Minutes To Build to a Heavy Single CONDITIONINGHeavy GraceFor Time:30 Clean and Jerks 225# / 155# […]
October 7, 2019
CrossFit OPEN Cycle Week 1 of 5 SKILLAfter instruction, athletes will be given 10 Minutes to practice Double Unders, if you are proficient at double unders, […]
October 6, 2019
CrossFit OPEN Cycle Week 1 of 5 CONDITIONING Grunt Work III 10 Rounds100 meter Farmers Carry10 DB or KB Thruster use light weight for both and […]
October 6, 2019
CrossFit OPEN Cycle Week 1 of 5 STRENGTHFront Squat Front Squat 5 x 5 @ 65% of 1RM CONDITIONINGStrict FranFor Time:21 Thruster 95# / 65#21 Strict […]
October 5, 2019
2020 Open Prep Cycle Week 6 of 6 Re-test your favorite CrossFit OPEN workout
October 4, 2019
2020 Open Prep Cycle Week 6 of 6 JenkinsAMRAP (with a Partner) in 40 minutes50 Burpees400 meter Run50 Kettlebell Swings (24/16 kg)400 meter Run50 Pull-Ups400 meter […]
October 3, 2019
2020 Open Prep Cycle Week 6 of 6 STRENGTHThrusterEstablish 3 Rep max (from the ground)) CONDITIONINGCrossFit Games Open 17.510 rounds for time of:9 thrusters 95# / […]
October 2, 2019
2020 Open Prep Cycle Week 6 of 6 CONDITIONINGBanditIn 30 Minutes:Run as much distance as possible
October 1, 2019
2020 Open Prep Cycle Week 6 of 6 STRENGTH Back Squat (5 x 3 Keep it Light, Sets Across) CONDITIONING Paddles & Pillows20 Minute AMRAPRow 500/400 […]
September 30, 2019
2020 Open Prep Cycle Week 6 of 6 SKILL Double Understhen10 Min EMOM30 Double Unders + 15′ HS Walk CONDITIONING Moonbrass20 Minute AMRAP1 attempt Unbroken Double […]
September 29, 2019
2020 Open Prep Cycle Week 6 of 6 Flickering Every 3 Minutes For 30 Minutes16 Alt Dumbbell Snatches14 Alt Dumbell OH Lunges10 Single Arm Dumbbell Thrusters […]
September 27, 2019
SAVAGE XIV “100 Minutes Of Pain” Every 20 Minutes 0:20 mins 16.3 AMRAP 7 Minutes 10 Power Snatch 3 Bar Muscleups 20:40 12.1 7 Minute AMRAP […]
September 26, 2019
2020 Open Prep Cycle Week 5 of 6 STRENGTH Front Squat (Build to a Heavy Single ) CONDITIONING CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute […]
September 25, 2019
2020 Open Prep Cycle Week 5 of 6 CONDITIONING Back To Bootcamp I 8 Rounds For Reps:1 Minute of Wallballs1 Minute of Battle Burpees1 Minute of […]
September 24, 2019
2020 Open Prep Cycle Week 5 of 6 STRENGTH Back Squat (5 x 3 (Sets Across) Keep it Light) CONDITIONING Loco (AMRAP – Reps) 10 Minutes […]