In teams of 2 alternate on each barbell movement at will until all needed reps are completed. For the double unders – both athletes must complete 30 reps (or equivalent) scale. After the round of burpees / DUs, athletes will split 50 sit-ups before returning to the power cleans and round 2. Working in teams of 2 AMRAP in 20 30 Power Cleans (115/75) 30 Double Unders* 30 Front Squats (115/75) 30 Double Unders* 30 Burpees over bar 30 Double Unders* 50 Sit-ups *both athletes complete all repsRead more

Three 3 minute rounds today guys. You’ll begin today with 3 rounds of box jump overs and power snatches. Move as quickly as possible so that you can then get max calories on the bikes in the remaining time. After your bike, record you total calories for that round and begin your rest. *coaches notes – offset athlete in a work:rest set-up to provide spacing * reset the bikes for each athlete so that calories always begin at 0. *  Your score or the day is your total calories over the 3 rounds After break down, test your push-ups with two sets of max reps rest and scale as needed to hit a minimum of 20 per set. Only full range reps count! AMRAP in 3 minutes 3 Rounds of 10 Box Jump Overs (24/20) 5 Power Snatches (95/65) Then ME Assault Bike Calories in remaining time rest 3-4 minutes...Read more

Rounding out Titan Phase 2 we felt it was important to not only test capacity (Nancy) but also test our positional strength. Your 1RM overhead squat will likely be limited by your ability to be in good position and your overhead stability. Let’s see how far we’ve come over the past 8 weeks with this movement. Strength Overhead Squat 1RM Conditioning AMRAP in 12 minutes 12 Shoulder to Overhead (95/65) 9 Kettlebell Swings (53/35) 6 Toes To BarRead more

Start out on the bench today and build up to a heavy 5 Rep for the day. Once you find that number take 70% of that and complete 3 sets of 10 across. Use spotters on EVERY set. Our met-con today is a pulling test of strength, gymnastics and lung capacity. Get your sprint on today!! Strength Bench Press 5RM (12 min) 10-10-10 (8 min) Conditioning For Time 21-15-9 Dead lift (185/125) Pull-ups Air SquatsRead more

We love testing that long engine capacity at least once per week. This week we’re borrowing a test from the 2014 CrossFit games. Scale appropriately today suggestions are listed below. Today is a good day to show up a few minutes early and loosen up on your own. We have a lot of work to get done and classes will be setting up and starting. Complete in any order Level 3- 2000m row 150 double Unders, 2 mile run Level 2 – 2000m Row, 100 Double Unders, 1.5 mile run Level 1- 1500m Row, 300 singles, 1 mile run 2014 Crossfit Games WOD (50 min cap) “Triple 3” 3000m Row 300 Double Unders 3 Mile RunRead more