This is a repeat of 12.2. It is a snatching CrossFit workout. The Open allows scaling, but this workout is designed so anyone that has been doing CrossFit for some time should at least be able to do the first 30 reps. BUT if you must scale, just find a reasonable weight to jump to and do the best you can. Workout of the Day Strength/Skill Snatch From the hang – build to a heavy in 15 minutes Conditioning AMRAP 10  30 Snatches 75/45 30 Snatches 135/75 30 Snatches 165/100 As Many Reps as possible Snatches 210/120 Athletes must change out their own weightRead more

Tuesday’s work is basically 3 things most people hate: Rowing, DU and Burpees.  So lets drink some Haterade and focusing on some grunt work.  Lots of skill work coming later in the week. Workout of the Day Gymnastics Strength/Skill Tabata Handstand Pushup 20 seconds of work, 10 seconds of rest Try strict until you need to kip. Kip until you need to hold. Hold until you need to plank. Conditioning OTM 30 Work 30/Rest 30 Min 1-10 Row for Calories Min 11-20 Doubleunders Min 21-30 Burpees to TouchRead more

We hope you had a FANTASTIC weekend. There is no 5:30am class tomorrow as it has historically been the least attended class on all record. No one has ever shown up:)  We will front squat on Monday, snatch and do Open WOD 12.2 on Wednesday and then back squat on Friday. 50# dumbbells should be here by Tuesday. THE Dave Castro has proclaimed that there will be dumbbells in the Open, so we will be using them for the next few weeks. There are many things you can do with a dumbbell…anything you cans do with a barbell you can do with a dumbbell and more. You can squeeze a dumbbell between your feet, knees, thighs or even your teeth, but I doubt we will be doing THAT in the Open.  Workout of the Day Strength Front Squat Build to a heavy set of 2 in 20 minutes Conditioning 6...Read more

A Hero workout with some teeth.  But it is EASILY scalable.  Come on in and get some. Workout of the Day “Holleyman” 30 RFT 5 Wallball Shots 3 Handstand Pushups 1 Power Clean 22/155Read more

So we did Double Grace this week.  I wasn’t thrilled with my time.  I started out slow and steady, and hoped to gain steam.  The steam never gained and I just finished tired.  This time, I hope to go out of the gates like I’m being shot out of a cannon.  That’s the beauty of this stuff.  Everyday, there is a chance of redemption. Workout of the Day Strength/Skill Back Squat Build to a heavy set of 5 in 20 minutes Conditioning 4 Minutes As Many Clean and Jerks as Possible 135/95 Rest 1 minute 4 Minutes Row for Calories Rest 1 Minute 4 Minutes Burpees to 6″ Touch Score up all your completed reps – there’s your score.Read more