February 2019

“Hard Knocks”5 Rounds:5 Power cleans (165/115)10 Front squats (165/115)15 HSPU40 Double unders Box Brief:The end of the week is near! Pick something active this weekend... Read More

“Cupid”3 Rounds: teams of 240 Seconds Work, 2 Seconds Rest (each)Row for calories w/Deadlift hold (205/145)Burpees w/L-sit holdOverhead lunge (45/25) w/Bar hang Box Brief:The CrossFit Open... Read More

Every 90 Seconds for 21 Minutes:1 Hang Power Snatch + Power Snatch Tabata x2Side PlankPush-up Plank (top & bottom) Tomorrow’s Forecast:Thursday’s workout calls for burpees,... Read More

“Wet Floor”20 Minute AMRAP: teams of 260 Russian KBS (72/53)60 Sit-ups60 Box jumps (24/20)200 Meter run relay Box Brief:The CrossFit Open is upon us! We’ll... Read More

“Open WOD 18.5”7 Minute Ladder: 3 Thrusters (100/65)3 C2B pull-ups6 Thrusters6 C2B pull-ups9 Thrusters 9 C2B pull-upsEtc.. Keep adding 3 reps to each movement, every... Read More

Clean Build to 70% of goal 1RM for today’s workout “Open WOD 18.2”1 – 2 – 3 – 4 – 5 – 6 – 7... Read More

“Bermuda Triangle”For Time: teams of 2100 Meter row200 Meter row300 Meter row400 Meter row500 Meter row600 Meter row700 Meter row600 Meter row500 Meter row400 Meter... Read More

“Crunch Roll”4 Minute AMRAP:Buy-In – 100 Double unders12 Deadlifts (165/115)18 Sit-ups4-minute rest 4 Minute AMRAP:Buy-In – 75 Double unders10 Deadlifts (215/145)14 T2B4-minute rest 4 Minute... Read More

“Throwin’ Fitz”20 Rounds: teams of 25 Dumbbell hang clean and press (50s/35s)4 Strict pull-ups9 10m Shuttle runsPartners alternate after each exercise is complete. For example:... Read More

Front Squat3 – 3 – 3 – 3 – 3 – 3 – 3 3 Rounds (not for time)Tempo push-ups (3333)40 Second side plank (each... Read More