For strength, warm up to a heavy weight for front squats and use that same weight for all sets.  For perfect push-ups, find a progression where you can maintain a perfectly plank body – to scale this you may need to use a box or bench to elevate your upper body.  For the metcon, you’ll row 1k then do 3 rounds of 10 push presses and 10 front rack lunges.  The goal is to row at an intensity so that you can come off and start your push presses right away. Strength Alternating EMOM for 5 rounds: 1) 5 heavy front squats 2) 10 perfect push-ups Conditioning For time: 1k row, then 3 rounds of: 10 push presses (115/75) 10 front rack lunges (5L/5R 115/75)Read more

Strength today is bench press – do sets of 10 and move up in weight each time. Be careful though, high rep bench can mean upper body fatigue quicker than you might think. The metcon is for time – you’ll do 10 KB swings, then 10 knees-to-elbows, 9 KB swings and 9 knees-to-elbows, etc. down to 1 KB swing and 1 knees-to-elbow. Strength Bench Press 10,10,10 Conditioning For time: 10-1 KB swings, 53/35# Knees-to-elbowsRead more

Pair up and get ready for some fun. For the rope climbs, thrusters, and burpees, only one person works at a time. For the tire flips, you may either flip it back and forth to each other or both flip it from the same side. You will work for 45 seconds at each station and have 15 seconds to transition. Your score is total reps across all movements. You may scale rope climbs to 3 rope pulls, but 3 rope pulls will equal 1 rep. In teams of 2, ME at each station (3 rounds, :45 work, :15 transition): Tire flips Rope climbs Thrusters, 135/95# Burpees over barRead more

Thursday 7/30 @ 7:30pm right after the 6:30 WOD, lets see who is ready to compete!!Read more

CrossFit is founded upon couplets and triplets, usually for time. Why? Keeping it to only a few movements at simple rep schemes allows for high intensity and doing it for time will push you to finish as quickly as possible. Try to keep that hook grip on the hang power cleans as it will allow you to maintain fast cycling through. 4 rounds for time: 10 hang power cleans, 135/95# 15 push ups 20 wall balls, 20/14#Read more