This is a team workout with 3 or 4 people. You will use two bars (exactly) to each find a max ground to overhead. Most of you will do clean and jerks for this, but it is your choice. (snatches and thrusters are other common options; squat or power variations are all allowed) Both bars may be moving at the same time. After exactly 15 minutes, each team gets 1 rower and you will rotate to find the max calories in 10 minutes. You may row for as long as you wish, but you must row in the same order. Your total score is the total pounds from the ground to overhead plus calories rowed in 10 minutes. (e.g. 825 lbs + 160 = 985) In teams of 3 or 4: 15 minutes to establish a max ground to overhead then 10 minutes ME row (calories)Read more

A classic benchmark, Cindy is a great test of body-weight strength and metabolic conditioning. Scales for pull-ups may include using bands or doing ring rows, or you might want to do a harder pull-up progression and do rounds of 3/6/9 or 4/8/12. The idea of these progressions is to keep you moving as much as possible and not let muscle fatigue set in too quickly. “Cindy” AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air squatsRead more

For strength, the snatch will start on the ground and you’ll receive it in a full squat and stand up. Then you’ll do 2 additional overhead squats. If you are newer to CrossFit or this lift, you may power snatch it and ride it down into your first OHS. The metcon should be treated as a quick burner – 30 reps of each, then 20, then 10, then time. Ring dip scales can be with feet on a box, or parallette dips. Strength Snatch + 2 OHS Conditioning For time: 30-20-10 KB swings, 55/35# Ring dips V-upsRead more

For today’s WOD, the deadlift weight should be heavy, but not to the point of a rounded backs. For weighted pull-ups, put your foot through a kettlebell and grab a bar just in your reach (put a KB on a box to start if you need to). Scale this as needed with lighter KBs, or some version of a strict pull-up. Any grip will suffice. Lunges are two each leg, try to land and immediately go up into your next split lunge. Although this is “for time” you should move methodically and smoothly through the movements. 20 rounds for time: 1 deadlift, 315/215# 2 weighted pull-ups, 55/35# 3 burpees 4 jumping lunges    Read more

Take about 20-25 minutes to establish a max front squat – this should be a true max for the day, so failing at some point is expected. This will be taken out of the rack. The AMRAP is a test of gymnastics and jump rope skill – with the exception of brand new people, you must do double unders. If you truly only have a few, a possible scale would be 5/10/15/20/25, etc. for the double unders. instead of handstand walks, you may do 3 wall walks per round. Strength 1 RM Front Squat Conditioning AMRAP in 8 minutes: 10m handstand walk 10 double unders 10m handstand walk 20 double unders 10m handstand walk 30 double unders 10m handstand walk 40 double unders 10, 50…10, 60…etc.Read more