Workout of the Day Strength Hang Squat Snatch 1-1-1-1-1 Conditioning AMRAP 55 DB Hang Snatch, R5 DB Hang Snatch, L5 Lateral Burpees over the DB50/35Read more

1-2-1-2-1 – cool numbers for a date, but we like some rounder ones for the workout. Classic CrossFit is always a named WOD. Happy Thursday! If you have done Barbara before, get your times ready! Workout of the Day “Barbara” 5 rounds, each for time, of: 20 handstand push-ups30 deadlifts (95/135 lb.)40 sit-ups50 double-unders Rest precisely 3 minutes between rounds. (You must rest.)Read more

Workout of the Day AMRAP 25 300m/250m Row Parking Lot Run 15 Box Jumps 24/20Read more

Workout of the Day Task Tabata300 reps for time, following the pattern: 20 seconds of pull-ups10 seconds of rest20 seconds of push-ups10 seconds of rest20 seconds of sit-ups10 seconds of rest20 seconds of squats10 seconds of rest After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed.Read more

We have a couple more new CrossFit.com workout this week on Tuesday and Thursday. Friday will continue as a snatch day. Monday will continue to be back squat day, This is our second week of the current program. It’s always a bit of a learning curve for how these programs go, with for how the athlete responds and how it works in a class setting. Here’s how it will go: We will have a 20 minute clock. In the first 12 minutes, build to a heavy set of 3 back squats for the day. Use sets of 3 to build to your heavy set of 3. Do your set no later than 12 minutes into the time clock. Then, you will drop weight to 70% of your 1RM, and perform 3 sets of 5 backs squats. 2:30 minutes rest between each set and we should finish in time, with a...Read more