Tuesday’s workout is my riff on 18.2 and 18.2a.  There are 100 burpees, plus a lot of jumping over stuff.  Take 15 minutes before the workout to build up to a heavy clean.  This will likely be your opening lift.  Like 18.2, go through as quickly as you can, and you will have more time to recover and more time to lift. There are 2 scores: your time to complete the workout, and your best lift. With a 20 minute time cap 18.2ish 5 Rounds 10 Bar Facing Burpees 10 Burpee Box Jump and Overs 24/20 18.2aa Then, in the remaining time, establish a max effort CleanRead more

I have to admit I am kind of obsessed with the first workout of the Open.  Is it because I didn’t do well on it?  Well, kind of.  I’m kind of fascinated with the idea that I can row efficiently and effectively for 14 calories with a little rest.  But, once I throw some work in there, I turn into a slobbering mess. So this is out second go at this one, with some differences, in the last 2 weeks.  This time, with a gymnastics push.  Instead of the DB, we will try the 1 arm Clean and Jerks with a KB.  Switch hands after 5, just like 18.1 and the DB squats last week. And then it’s back to the Rower for 14/12. We will continue with a week of workouts and get into a strength progression next week. Workout of the Day Open 18.1b AMRAP 20 8 Handstand...Read more

Team Scores Ready or Not Beer We Come – 539 WOD SQUAD – 436 The Tribe – 404 Masters of Their Domain – 398 Dreaming of Phitness – 346 Top 5 Individual Scores Jack – 106 Austin  – 102 Brian – 95 Tricia- 78 Bob – 75 I want to give an honorable mention to June who came in 6th with 71 points even while breaking her hand and not competing in 3 of the workouts!  More details on individual performances  and the 18.5 MVP’s to come! CLOSED SATURDAY AND SUNDAY Workout of the Day 1-2-3-4-5-6-7-8-9-10 Shoulder to Overhead 165/110 2-4-6-8-10-12-14-16-18-20 Pullups    Read more

Thursday morning will be our long mobility workout. It will start around 8:10am – if you get there late, jump on in. Also – we will be closed Saturday and Sunday. Enjoy your Holiday weekend! Workout of the Day Strength/Skill 15 Minutes Deadlift Build to a 3RM 15 Minutes Clean – Any way you want Build to a heavy single Conditioning EMOM 10 30 seconds of work/30 seconds of rest Burpee Box Jump OversRead more

So, you have just completed the CrossFit Games Open.  Like 99.9% of the CrossFit community, your “season” is over.  The Open gives you 5 weeks to test your fitness, preparation and yourself. Are you pleased with how you performed?  Did you leave everything on the table?  Were you caught off guard by a movement or a standard? Right now is an excellent time to take inventory of your experience.  Ask questions like: What did you do well?  What was a weakness?  What do you want to get better at?  What movements do you never want to see again? For my basic answer, do CrossFit.  If you come to CFO, I think we do a pretty good job of getting you fit and strong, thereby preparing you for a task like the Open. In a given week, we train movements, weights and durations that you will likely see in the Open....Read more