In teams of 2, do this workout with one person working at a time. Switch off at any point, but do the run together (you must both be in the gym before starting burpees) Those looking to Rx should use 70/53# if possible. Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. “Whitten” 5 rounds for time: 22 KB swings, 70/53/35# 22 box jumps, 24/20″ run 400m 22 burpees 22 wall balls, 20/14#Read more

Find a 3 rep overhead squat from the racks. Then for the metcon, the cleans are full cleans (squat each time). Scale ring dips to box assisted or parallettes. Strength 3RM OHS Conditioning (Full) “Elizabeth” For time: 21-15-9 cleans, 135/95# ring dipsRead more

In teams of 2, complete as many reps as you can in 45 seconds at each station. You get 15 seconds of rest and transition time. Do this for a total of 4 rounds (for a total of 16 minutes) Your score is the total reps completed for the entire workout. For tire flips, you may either both flip the tire at the same time or flip it back and forth to each other. For the other movements, only one person works at a time, but you can switch whenever you’d like. Try to use the same weight for the hang power snatches if possible. Depending on the size of the class, you may start on a different station. If so, just move in order of what is written. In teams of 2, ME at each station (:45 work, :15 rest) for 4 rounds (16 rotations): Tire flips Toes-to-bar Hang...Read more

Paul grew up in the East Falls section of Phila and began playing sports at around age 6, primarily baseball, football and golf, both in organized leagues and around the neighborhood, up through high school. With sports taking a back seat as he worked his way through college his weight would always be an issue fluctuating up and down on the scales. Joining several gyms over the years the problem was consistently going. Lifting at the globo-gyms bored him til he found himself practically not working out at all. This routine went on for many years, along with trying new workouts like Muay Thai, P90X, straight up running (did the Broad St in 2007 & 2008) but nothing seemed to keep his intensity and attention. Finally after feeling like death at the Spartan Run in November 2015 and having 2 friends already doing CrossFit he decided to give it a...Read more

Take 20 minutes to find a new max front squat. Take it out of the rack and keep those elbows up! The metcon consists of 3 Tabatas. Each will be scored separately for total reps. Rest for 1 minute after each movement. Strength 1RM Front Squat Conditioning Tabata: Box jumps, 24/20″ rest 1 minute Sit-ups rest 1 minute Wall balls, 20/14#Read more