Warm-up: 12-9-6 Reps: Box-jumps Push-ups Squat: 5-5-5 21-15-9 Reps for time: Deadlift (225/163) Pull-ups Burpees Post thoughts and times to “comments”.

Warm-up: 50 Jumping Jacks 20 Thruster MB Tosses (Partner) Push-press: 3-3-3-3-3 For time: Row (18 Cal) 10 Thrusters (135/93) Row (18 Cal) 8 Thrusters (135/93) Row (18 Cal) 6 Thrusters (135/93) Row (18 Cal) 4 Thrusters (135/93) Row (18 Cal) 2 Thrusters (135/93) Post thoughts and times to “comments”.

Warm-up: 21 R Arm KB Swings 21 L Arm KB Swings 21 KB SDHP Front Squat: 5-5-5 7 Rounds for time: 10 WB Shots (20/14) 10 Pull-ups Post thoughts and times to “comments”.

Warm-up: 25 WB Shots 25 Walking lunges Power Clean: 3-3-3-3-3 AMRAP – 20 Minutes: 5 Thruster (95/63) 7 Hang Power-Clean (95/63) 9 SDHP (95/63) Post thoughts and rounds completed to “comments”.

1 Rep max lift for the following exercises: Back Squat Press Deadlift Perform 2-3 warm-up sets for each exercise, and then you have 3 attempts to find your 1 rep max for each lift. The total is the weight of all three lifts added up. Read Mark Rippetoe’s CrossFit Journal article explaining the CrossFit Total for [...]

Warm-up: 500 M Row Snatch Review Snatch: Up to a HS Clean and Jerk: Up to a HS Games WOD: AMRAP – 10 Minutes: 30 Double-unders 15 Floor to OH (75/53) This is the official CrossFit Games WOD for this Saturday. Just in case you want to see how you stack up… And if you [...]

Warm-up: Mini-CrossFit Total: Work up to roughly 85-90% of your 1RM for the following three movemnts: Squat, Press, Deadlift. This needs to be done in less than 20 minutes. “Helen” 3 Rounds for time: 400 M Run 21 KB Swings (53/35) 12 Pull-ups Compare with 10/13/10 Post thoughts and times to “comments”.

Warm-up: Snatch review and PVC work Power Snatch: Work up to a moderate weight and take 10-12 reps 4 Rounds – each round consists of three cycles: 2 Squats (225/163) 4 Burpees 8 Power Snatch (95/63) Rest precisely two minutes between rounds Post thoughts and times to “comments”.

Belief from Patrick Cummings on Vimeo. Warm-up: 500 M Row 3 Minutes of Plank Holds Press: 1-1-1-1-1 Push-press: 3-3-3-3-3 Push-jerk: 5-5-5-5-5 Rest as needed between sets. The format of this workout actually strings movements together. That is to say, an athlete will adress the bar, press once, push-press three times, and push-jerk five times before [...]

Warm-up: 25 Mountain Climbers 15 Hollow Men 5 Burpees Broad Jump: Max Length 10/50, 8/40, 6/30, 4/20, 2/10 Reps for time: Hang Cleans (135/93) Sit-ups Post thoughts and times to “comments”.