Workout of the Day 5 Rounds for fastest and slowest time 5 Handstand Pushups 10 Kettlebell Swings 53/35 15 Box Jumps 24/20 10 Kettlebell Swings 5 Handstand Pushups Rest until the 4 minute mark. Rounds go every 4 minutes after. If it takes you 2.5 minutes you will have 1.5 minutes to rest before the next round begins. Faster you go, the more rest you get.Read more

Elementary School WOD 1 Rowing: The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads the appropriate calories for that round. After each row, there is a barbell complex – 18+ must be unbroken complex Power Cleans – The barbell begins on the ground. Touch-and-go is permitted. No bouncing. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar. Hang Squat Cleans -The barbell begins above the knee. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is...Read more

So, every Wednesday, we have been doing thruster workouts. Every Tuesday, we have been doing pull-ups and dips. We will still do dips Tuesday, but we will move the pull-ups to Wednesday. On Wednesday, we will do a short duration, high power output workout with thrusters and pull-ups. If you can do big sets, and transition quickly, this will be an excellent opportunity to display your fitness. Workout of the Day OTM 12 Minute 1 – 7 Dips Minute 2 – 3 Candlesticks Conditioning AMRAP 14 Parking Lot Run Odd rounds – 35 Doubleunders Even Rounds – 10 BurpeesRead more

Well, somethings didn’t go as planned… Last week, I really thought the pullup/DU workout would be a reasonable ask. It was a little much – I think the heat played a major factor in the bar being hot, and we had multiple rips in the evening classes. Me included. Then, I have to admit I underestimated Linda, aka 3 Bars of Death. How do you underestimate a workout called “3 Bars of Death?” I don’t know man. Too much hyperbole in the modern world? How many times have you had the “worlds best burger” and were like, really? Linda wrecked me. I will admit the round of 10 went great. The round of 8 an 9 on the other hand…not so much. I was all mad and whiny during rounds 7 and 6, and honestly by round 5 and down each lift, especially the cleans, was like a max effort...Read more

A preview of Linda by Chris Spealler, maybe the greatest pound for pound CrossFit athlete ever. Workout of the Day OTM 10 10 Wallball Shots 25/20 Conditioning 12 minute alternating OTM As many calories on the rower in 45 seconds Rest 15 seconds As many feet as you can walk on your hands in 45 seconds Rest 15 seconds Score is total number of calories rowed and feet walked on your hands The minimum distance is 5 feet – for scoring purposes. So, you can’t walk 23 feet – it would be 20. If you walk 16 feet, it would be 15.Read more