This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters. Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout. 10 rounds for time of: 9...Read more

Take 5 -10 minutes to practice double unders EMOM x 21 A. 8 Strict Pull-ups (Progressions) B. 12 Box Jump Overs (24/20) C. 12 Dumbell Snatches (50/35) 6L, 6R Cash Out: Tabata Low Plank :20 in low plank / :10 restRead more

Before starting Crossfit, Zack never thought of himself as an “athlete.” He didn’t grow up playing sports and was never focused on health and fitness. Through high school and college, he gradually put on weight and picked up other bad habits, including a pack-a-day smoking addiction. After college, he decided to make a change. “I didn’t want to be a person who came home from work and just plopped down in front of a TV,” he said. He cleaned up his diet and started working out — losing over 50 pounds in the process — but something didn’t feel right. “It was like I was on a hamster wheel, trying to keep going so that I wouldn’t slide backwards and re-gain weight, but also never really moving forward.” Almost four years ago, he jumped off the hamster wheel and into Crossfit. “I loved that it was about doing things, not...Read more

Start the day working on this clean complex, focus on full extension and having fast elbows today. Scale ring dips to banded or box variations as needed, and work to complete big sets on the KBS and Toes to bar. Strength Take 15 Minutes to find a heavy complex of Power Clean + Hang Power Clean Conditioning 3 Rounds for time 20 Kettlebell Swings (55/35) 15 Toes To Bar 10 Ring DipsRead more

Strength work today is a 10 minute EMOM, set up and warm-up to about 60% of true 1RM for the front squat. On opposite minutes work push-up strength, 10 perfect push-ups per round. Feel free to scale these up or down as needed. i.e weighted push-ups or banded assist. Today we’re introducing “COMP SCALE” this is a variation offered for athletes who focus on competing. This will be rolled out officially after the Open, but here is a test phase. This is similar to “RX+” that we’ve seen before. The major thing to note here is that the offered COMP SCALE will not be a coached movement for the WOD, athletes choosing this scale will have to be able to set up and go on their own. Our Met-con is a leg burner! Sprint through the cals on the rower then go for 12 thrusters unbroken, write each time on...Read more