Workout of the Day

Strength 1rm Deadlift   Conditioning Family dog was put down today. Her name was Hope. This workout wasn’t made for her but we will use it that way today. Actual cause of this workout is pretty cool too (link below)…. Read more »

Strength Find 1rm Bench Press   Conditioning First time thing tomorrow. CrossFit Horse. Like the basketball game.   Some basic rules. Pair up or make a group of 4 or less Each player calls out a “shot” Example 25 squats…. Read more »

Strength 1RM Back Squat   Conditioning (20 min cut) For time: 1 round of: 115-lb. hang power cleans, 30 reps 15 ring dips 15-ft. rope climb, 3 ascents Then, 2 rounds of: 115-lb. hang power cleans, 20 reps 10 ring… Read more »

WOD 3/25/16 BBG Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95% – rest exactly 60 sec.   Conditioning 5 rounds of: 8 Thrusters 95/65# 8 Box Jump Overs 24/20″ 4 Muscle-Ups Rest 1:00 after each round

BBG 5×1 Clean from hang or blocks   Benchmark “Cindy” Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats   “Mary” Complete as many rounds as possible in 20 mins of: 5… Read more »

BBG 7×1 Hang Snatch or from Blocks at knee   Conditioning 12:00 AMRAP of: Run 400m 10 Front Squats 185/125#

Strength 1A) 4xME Strict C2B – rest 90 sec 1B) 4×5 Weighted Ring Dip – rest 90 sec   Conditioning For time: 30 Thrusters 95/65# 15 Box Jumps 24/20″ Rest 1:00   20 Thrusters 115/80# 15 Box Jumps 24/20″ Rest… Read more »

  Strength OHS 3×5, 2×3   Conditioning With a partner and a running clock… (20 min cut) 4 RFT – (you complete the first two rounds, then your partner does two) 6 Power Cleans, 185/135 6 Bar Facing Burpees 4… Read more »

BBG Snatch: 3X1@80%, 3X1@85%, 3X1@90% – rest exactly 60 sec. Conditioning 7 rounds of: Row 20 Cals 10 Box Jump Overs 24/20″

WOD 3/17/16 Strength 1xME Wall Balls 20/14 1xME HSPU 1xME Pull Up or Muscle Up (2 attempts at MU) 1xME Push Up (no rest at bottom, stop when form starts to suck)   Benchmark A) “Amanda” 9-7-5 reps, for time… Read more »