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

Warm up for full (squat) snatches and use the same weight for all sets of the alternating EMOM. Only go down in weight if your form suffers. Conditioning is 3 sets of 500m row – these should be all-out efforts/sprints. Record your fastest for the MetCon score and note your and slowest time in comments. Alternating EMOM for 10 minutes: A) 2 Snatches B) 10-15 V-ups Conditioning 3 x 500m row rest as neededRead more

The deadlift weight should be manageable to easily string 6 to start the workout. Scale chest-to-bar pull-ups as needed, kipping or banded pull-ups are fine for those who have been progressing. If you are newer, stick with strict banded or ring rows. For the KB step-ups, you may hold the KB anyway you wish, but you must alternate legs stepping up to the box. 7 rounds for time: 6 deadlifts, 225/155# 7 chest-to-bar pull-ups 8 KB step-ups, (4L/4R) 24/20″, 53/35# 200m runRead more