At the call of 3,2,1 GO, athlete one will begin accumulating Calories on the bike. Once they complete the needed total, they move immediately to the burpees. As athletes in front complete movements the athletes that follow fill in a “snake” fashion. Only one person can be working on any station at any given time. The goal is complete the 4 movements in as many times as possible in 20 minutes. For today, only full rounds will count. In teams of 4 Snake Style Relay AMRAP in 20 Minutes Assault Bike Calories (10/8) 10 Burpees 10 Front Squats (105/70) 10 Pull-upsRead more

Take the beginning of class to build up to a moderate clean and jerk. This number won’t be recorded, but will be used to make your load for the workout feel more manageable.  We’re aiming for a weight that you could do sets of 3-5 with at fatigue. Warm-up Build up to a moderate clean and jerk single Conditioning 4 Rounds for time 300M Row 12 Clean and Jerks (115/75) 50 Double Unders *coaches – stagger starts based on class sizeRead more

For the conclusion of our overhead squat phase of Titan, we’ll be holding two test days. First today we’ll be testing what matters most, efficiency and capacity. Take on this bench mark with the goal of accomplishing it with solid overhead squat movement patterns throughout the WOD. If you’re moving well, up the intensity on the runs and tried to set a nice benchmark for yourself. “Nancy” 5 rounds for time Run 400M 15 Overhead Squats (95/65)Read more

During the final day of competition at the OC Throwdown, January 14, 2014, tragedy struck competitor Kevin Ogar as he performed his first snatch of the 3-rep touch and go event. After losing control of the bar, Ogar dropped the weight behind him, and fell backwards on it. This left Kevin with a very serious T11/T12 injury, which caused damage to his spinal cord, and left him without voluntary movement ability below his waist. Kevin began competing again (as an adaptive athlete, from his wheelchair) one year after his accident. CrossFit produced a movie, “Will of Steel,” (Fall, 2017) about Ogar’s journey back to fitness – including his drive to become the first adaptive athlete to join the CrossFit seminar staff. Ogar AMRAP in 14 Minutes 3 snatches (135/95) 1 Muscle up 12 Wal Balls (20/14)Read more

Let’s hit a long one today guys, move consistently and consider using progressive scales as T2B become more difficult throughout the WOD.  Spend no more than :90 of actual work on the double unders – move on if needed. AMRAP in 23 minutes 40 Double Unders 10 Kettlebell Swings 10 Box Jumps (24/20) 10 Toes to BarRead more