Workout of the Day 200 DoubleUnders (200 lateral hurdle jumps as modification) 100 Dumbbell Snatches 50/35 200 DoubleUnders(200 lateral hurdle jumps as modification)Read more

Lots of great stuff in 18.5 this weekend.  You still have Monday to get in the workout if you have not yet.  Please reach out to Alison if you need to get the workout done. I have some “fun” mashups of the Open workouts planned for this week.  We won’t begin a structured strength plan until next week, so have fun with some CrossFit. Reminder – we will be closed Saturday and Sunday for Easter weekend.  Enjoy your rest!  I know I will.  Alison will be hard at work tabulating the scores for our teams.  Thank you for making this the most fun Open ever! Workout of the Day AMRAP 30 500m Row 400m Run 20 BurpeesRead more

Be prepared to warm up for 30 minutes and then relax for the rest of the day:) Thank you to those who signed up to bring food. If you haven’t yet, bring something tasty…or whatever you pick up on the way here. There is a keg of 75 Minute Ale from Last Call chilling in the fridge right now. If you already did the WOD, come support the rest of the teams! If you come to support a specific athlete, you and that athlete get 5 points. If you bring non Open friends – they each earn you 5 points. See ya tomorrow and don’t forget your tie dye! Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups...Read more

CrossFit loves to re-test! We have done this before – if you are good at both thrusters and chest to bar you will need to chew through concrete once minute 4 passes.  If you struggle with one moment, but are good at the other, you will need to press where you are strong and catch your breath were you are less confident. But – breathing is huge here.  You will need to warm up so you are breathing heavy and all hot and sweaty when you start.  From the start, I recommend breathing  big and deep early.  Once your blood turns to acid, breathing will help you flush more efficiently. I recommend: for 10-15 minutes, row 250, lunge down and back, press DB 5 times, 3-5 big pulls.  Do this at a nice easy pace until you begin to breath heavy. I do not recommend going huge on sets here....Read more

Workout of the Day 10 RFT 3 Deadlifts 135/95 2 Power Cleans 135/95 1 Thruster 135/95 250m/200m Row Rest 1 MinuteRead more