January 2016

  “Filthy Fifty” 50-Box Jumps (24/20) 50-Jumping Pull Ups 50-KBS (35/25) 50-Walking Lunges 50-T2B 50-Push Press (45/35) 50-Sit Ups 50-Wall Balls (20/14) 50-Burpees 50-Double Unders... Read More

   On a continuous clock: “Tabata”—Push Ups Run 2 Miles “Tabata”—Bottom to Bottom Squats *three separate scores To register for the CrossFit Open go to link.

   A) Build to a max set of: 1-Pause Back Squat 1-Back Squat -then- 5 reps of above in as few sets as possible.  B)... Read More

   “Helen” 3 Rounds: 400 Meter Run 21-KBS (53/36) 12-Pull Ups Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since... Read More

  20 Minute AMRAP: teams of 2 15-Wall Balls (20/14) 10-Calorie Row 5-Dumbbell Box Step Overs (24/20) *Partner A completes a full round, then switch. ... Read More

   “Open WOD 15.4” 8 Minute AMRAP: 3-HSPU 3-Cleans (185/125) 6-HSPU 3-Cleans 9-HSPU 3-Cleans 12-HSPU 6-Cleans *etc., adding 3 reps to handstand push ups each... Read More

  21-15-9 Dead lift @50% of 1RM Back Squat @50% of 1RM (from rack)  Box Brief: The CrossFit Games Open is the world’s premier test... Read More

A) 3-3-3-3-3-3-3—Bench Press @80%+      3-3-3-3-3-3-3—Strict C2B Pull Ups w/ 3 second hold at the top B) “Tabata” 😁 Box Brief: Weightlifting Clinic is... Read More

10 Rounds Each: teams of 2  90 seconds at 80% effort Row 30 seconds at 100% effort Row Box Brief: Weightlifting Clinic is this Thursday... Read More

  “Open WOD 15.3” 14 Minute AMRAP: 7-Muscle Ups 50-Wall Balls (20/14) 100-Double Unders Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. It is... Read More