Crossfit A) 4×8 back squat @60-65%. Superset with 4-8 tempo strict pullups. Tempo 2020 *If no pullups, then 4-5 reps jump to chin over bar hold and slowly lower down B) 6 rounds for time of  8 alternating db snatches… Read more »

Crossfit A) 1 push jerk + 1 split jerk. Go every 75 seconds for 10 rounds. *start light and go heavier as form allows. B) 2017 Granite Games qualifer WOD. 12 minute AMRAP: 10 hang squat cleans (95/65lb)-10 front rack… Read more »

Crossfit A) Every 2 minutes for 20 minutes alternate between 1) and 2) for 5 rounds of each 1) Run 200m with wallball/slamball (14-50lbs) 2) 10 burpees-10 deadlifts-10 front squats (155/105lb) *If 10 reps of each movement takes too long,… Read more »

Crossfit A) 4x max sets of unbroken kipping/butterfly pullups. If unable to kip, then max sets of strict or banded pullups. Rest 90 secs-2 minutes after each attempt B) 1000m row for time *5 minute time cap Rest 5 minutes… Read more »

Crossfit A) 12 minute EMOM: 1) 10 front rack lunges (total reps) @challenging weight 2) 50ft handstand walk or handstand walk practice 3) rest B) 20 minute interval AMRAP: Run 400m-15 wallballs-10 hang power cleans (135/95lb) Rest exactly 90 seconds… Read more »

Crossfit A) HERO WOD Marion  AMRAP 25 minutes 11 thrusters 135/95lb-7 chest to bar pullups. *Every 5 minutes do 16 burpees over the bar. *We are joining other boxes today around the world to do this WOD to honor Marion,… Read more »

July 4th HOLIDAY SCHEDULE 8:30am Crossfit-9:30am Metcon-10:30am Crossfit *Prizes will be given to the best patriotic dressed athlete in each class! Crossfit ]A) 3 rounds for time of Run 400m-7 power clean and jerks (135/95lb)-17 wallballs *15 minute time cap… Read more »

Crossfit A) 12 minute EMOM: minutes 1-4) 1-2 muscle snatches minutes 5-8) 1-2 power snatches minutes 9-12) 1-2 squat snatches B) Diane 21-15-9 deadlift (225/155lb)-HSPU. *10 minute time cap. Rx-Plus Rest exactly 2 minutes from finish then in remaining time… Read more »

Crossfit A) 12 min EMOM with partner. Alternate minutes Even minute – partner 1 does 5 deadlifts (135/95), 5 push ups, 5 box jumps Partner 2 – hang at the top the pull up or chin up position until partner… Read more »

Crossfit A) 5x max sets of kipping toes to bar. Rest 90 secs-2 minutes after each attempt.  B) 20 minute EMOM: 1) 1-2 rope climbs 2) 5 touch and go clean and jerks (135/95lb) 3) 10 burpees to a 12″… Read more »