This workout starts with a 1k row. You will get off the rower and immediately begin KB swings and wall balls. During this couplet, do 5 burpees every minute on the minute. If it takes you longer than 30 seconds to perform the burpees, scale to 3 burpees EMOM. For total time: 1k row then, 5 rounds of: 15 KB swings, 70/53# 15 wall balls, 20/14# EMOM 5 burpees (except for row)Read more

Get three sets of five heavy bench presses in – go for a max if you’re feeling good. The metcon is a couplet of handstand push-ups and front rack lunges. You’ll have to clean the bar from the ground into the front rack position; each leg counts as a rep. Strength Bench Press 5, 5, 5 Conditioning For time: 5-10-15-20 HSPUs Front rack lunges, 125/85#Read more

We are kicking off endurance season with a two part work out.  The first part is a baseline test to get a sense for where your times are on the 400M and 800M – we will use these times to measure progress throughout the season.  The second part is to get you moving with “Death By 20M”.  A play on Death By 10M but just a little longer.  For those that aren’t familiar, here’s how it works:   use a continuously running clock and run 20 meters (one length, from cone to cone)  the first minute, run 40 meters the 2nd minute (2 lengths), 60 meters at the 3rd minute… etc.  If you are unable to complete the full amount of work in the minute, take the next minute off and restart.  Your score is the last full round completed. Part A: Baseline test – 400M for time, Full Recovery, 800M...Read more

During the EMOM you may add weight to the 3 power snatches each round or stay at the same weight across. You may also regrip at the bottom. Alternate them with 10 toes-to-bar. Use the same power snatch weight for your power cleans in the metcon. Scale rope climbs to 3 rope pulls. For the burpee box jumps, you do not need to open your hips on top of the box, just get to the other side and do a burpee to get back over. Alternating EMOM for 10 min: A.) 3 Power snatches, heavy B.) 10 toes-to-bar Conditioning AMRAP in 15 min: 1 rope climb 5 power cleans 10 burpee box jumps, 24/20″Read more

Use the strength component as either a 5 rep max or a warm up for “Fran.” (you should still go at least moderately heavy). “Fran” is the “bench press” of CrossFit – the one benchmark that everyone should experience in their CrossFit career and comiserate over with a fellow CrossFitter. Similar to “Grace” we are looking at sub 10 minutes, but really aim for 5 minutes or so. If this is your first time Rx’ing Fran, your time might be slower than last – that’s ok! But if you are Rx’ing “Fran” and your time is 12+ minutes, then we have lost the intensity that we most likely needed. Strength Front Squat 5, 5, 5 For Time “Fran” 21-15-9 Thrusters, 95/65# Pull-upsRead more