Take the beginning of class to loosen up your hips and dial in pull-ups. Partner A will run through the entire set, then Partner B will go. Continue in this fashion for 20 minutes counting rounds and reps for the entire workout as your score. Back squats (from the gound) should be light enough to go unbroken throughout the WOD, scale gymnastics so that everything goes fast, cycle time on this should be fast and stay consistent throughout the WOD. With a Partner Alternating Rounds  AMRAP in 20 Minutes 6 Back Squats (115/75) 6 Pull-ups 6 Push-ups 6 sit-upsRead more

Prove to yourself that you have improved yourself. The CrossFit Games Season starts every year in February and runs through the summer culminating with the CrossFit Games in July where the “Fittest” Man, Woman and Teams are crowned.  There are three stages to the Games Season; the Open, Regionals and The CrossFit Games (the finals).  The beauty of the Games season is that anyone in the world can participate and test their fitness.  Less than 1% will qualify for Regionals and even less will get an invite to the Games.  For the large majority of us The Open is our chance to be involved, and it’s a lot of fun to take that opportunity and run with it. The Open is a 5 week segment of the Games season in which all participants must complete one workout per week.  The workout is released by CrossFit on Thursday and everyone has...Read more

Take about 15 minute to hit a moderate to heavy 3 rep dead lift. This doesn’t have to be a PR, just hit some heavy weight. For conditioning today, we have an AMRAP in 12 minutes. Scale the muscle-ups to pull-ups as needed and make sure that the clean and jerk weight is light enough for quick singles. Strength Dead lift 3,3,3 Conditioning AMRAP in 12 minutes 3 Muscle Ups 6 Clean and Jerks (135/95) 12 Wall Balls (20/14)Read more

A 4 station alternating EMOM today. Take a few minutes and warm up thrusters and rope climbs, then let’s get after it. You may start on any station you’d like but you must go in order. Strive to complete all sets of thrusters unbroken. Coaches discretion on subbing out running (weather). Conditioning Alternating EMOM x 24 Minutes A. 2-3 Rope climbs depending on ability 2=Rx B. 10 Thrusters (75/55) C. 12 Burpees D. 100M run (lets see weather)Read more

Today we throw it back to last years Open. This one was a lot of fun with an interesting “beat the clock” format. The faster your complete the work, the more rest or more of a headstart you earn. Today, scale so that you can work in the 3rd set. Meaning, adjust the weight and rep schemes so that you can complete rounds one and two (at least). Conditioning  Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. continued…..see WODIFY for full description.Read more