Two things: Yes -you are using 2 barbells.  On the first power clean after the heavy deadlifts – be careful that you don’t clean your teeth.  Workout of the Day 10 Rounds for Time 5 Deadlifts 275/185 10 Power Cleans135/95 Rest 1 minute  Read more

Workout of the Day Strength “MisFit Complex” Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk Build to a heavy in 20 minutes Conditioning OTM 10 Burpees – work for 40 seconds rest for 20 seconds  Read more

I’ve really enjoyed programming simple 7 round couplets with the 12/9 Calories on the rower.  Of course, I like to monkey with a good, simple thing. So, 7 rounds.  We all got that, right?15 Box Jumps to 24/20?  OK, same for all, easy peasy. We’ll make out normal adjustment on Rower Calories – 12 for the guys, 9 for the gals each time. So, heres the spanner in the works: strict Handstand Pushups.  We never make a strict requirement on the HSPU.  If you can’t do them strict, it’s not a big deal.  Even if you normally use risers, if you should give a few strict a try. It won’t be RX, but if you can do say, 2 strict HSPU, knock them out, then finish the set with 4 kipping HSPU. If you are doing singles on the HSPU early, you should either lower the reps, kips then, or...Read more

Pretty standard week at CFO.  Make sure you get signed up for the CrossFit Games Open – the first workout is coming up in about three weeks. What we do on a daily, weekly, and monthly basis prepares us very well for nearly any physical challenge.  While we don’t train for the Open specifically, the Open is CrossFit, and we do CrossFit.  I do want to focus for the next couple of weeks on getting walking lunges into workouts.  A form of weighted walking lunge has come up in the Open the last two years.  For whatever reason, the lunges have crushed me both times. For the most part, all the squatting we do leads to very strong and durable legs.  A little focus on the lunging skill may prepare us for what’s ahead.  And if we don’t get lunges?  Well, we will get stronger legs, work our balance and...Read more

CrossFit at 9 and 10am. At 10am we will do some Handstand work before the barbell rodeo. Workout of the Day 30 Rounds for time 3 Deadlift 2 Squat Clean 1 Jerk 155/100Read more