This WOD, is a benchmark designed by Ben Bergeron, a well known and respected coach, and owner of CrossFit New England.  This workout is designed to test your capacity for the CrossFit Open. The movements can pretty much be guaranteed to be in the Open, including the barbell weights. Cleans and snatches do NOT need to be in a squat – they may be a power or split position. Jerks may be power jerks or split jerks, but must be taken from the ground. If you get to the muscle ups, you are most likely Regional material. Coach P did this recently and got through all of the jerks with about 10 seconds left.  One full round = 300 reps….Good Luck!!! AMRAP in 20 minutes: 50 wall ball shots, 20/14# 50 double unders 40 box jumps, 24/20″ 40 toes to bar 30 burpees 30 chest to bar pull ups 20...Read more

Strength 3×5 Shoulder Press, add 2.5-5# to last week’s shoulder press Conditioning EMOM for 6 minutes: 3 Snatches Then 10 rounds for time: 10 air squats 12 yard sprint (6 mats) 3 burpees 12 yard sprintRead more

Although it’s been 2 months since testing our max snatch, there has been ample practice and variations of this complex movement. Make sure to bring that bar from the ground up to your hips to be as efficient as possible. Pull yourself under the bar and lock those elbows out! Today’s conditioning will be based off of your 1RM and should gas you thoroughly. Make each round truly #MAXEFFORT!Read more

In honor of Veteran’s Day, we are doing “DT” today, named after USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009. Time cap: 20 minutes Strength 3×5 Bench Press, add 2.5-5# to last week’s bench press Conditioning “DT” 5 rounds for time: 12 Deadlifts, (155/105#) 9 Hang Power Cleans, (155/105#) 6 Push Jerks, (155/105#)Read more