All Levels: A.) 7 Rounds – Sprint to Grass and Back – 10 weighted split squats Rest 1 min. Function: B.) 10 min AMRAP 20 Wallballs (20/14) 5 KB Snatch (each arm) Perform/RX: B.) 10 min AMRAP 20 Wallballs (20/14) 5 Power Snatch (135/95) Compete: B.) 10 min AMRAP 20 Wallballs (20/14) 5 Power Snatch...Read More
Ever wonder if someone else is as scared as you are before a WOD? Ever feel like you’re too shy to meet new members like you know you should? Meet Stacie… She’s a newbie, a really cool chic, and your guide on how to successfully transition into CrossFit as a newbie. Why did you start CrossFit?...Read More
Function: A.) RDL’s 5×5 @ 60% B.) For time: w/partner, 1 person working at a time accumulate: 40 burpees 4 laps 40 HR Push-ups 4 laps 40 burpees Perform/RX: A.) RDL’s 5×5 @ 60% B.) For time: w/partner, 1 person working at a time accumulate: 60 burpees 6 laps 60 HR Push-ups 6 laps 60...Read More
Function/RX/Compete: A.) Make up Lift Function: B.) 2 rounds 30 Dips 30 Pull-ups 1k row Perform/RX: B.) 2 rounds 30 Dips 30 Pull-ups 1k row Compete: B.) 2 rounds 40 Ring Dips 40 C2B 1k row -Results to BTWB Read More
Function: A.) Single Arm KB OHS 5×3 – inbetween sets Strict (HR) Push Ups (8/5) B.) 20 min EMOM 1st min: 1 shuttle sprint <-> 2nd min: 2 shuttle sprint <-> 3rd min: 3 shuttle sprint <-> and so on… once you fail start back at 1 Perform/RX: A.) Single Arm KB OHS 5×3 Raised...Read More
Sometimes people who wear business suits to work are a bit abrasive, guarded, or just plain boring. Mark Michalski has a flourishing career but he is none of those things. In fact, he’s extremely intelligent, polite, and actually a pretty normal dude. His honesty and openness was refreshing and I hope you can relate to...Read More
Function: A.) EMOM 10 min. Odd – KB Front Squats x3 Even – Single arm KB Press x4 (L/R) (1.5 / 1) Go up 1 bell size from last week B.) 2 min AMRAP 15 Burpees Max reps KB Snatch 2 min AMRAP 15 Burpees Max reps KB Snatch 2 min AMRAP 15 Burpees Max reps...Read More
Function: A.) 5 Rounds – Sprint to Grass and Back – 14 1 leg squats Rest 1 min. B.) For time: 25-15-5-15-25 Wallballs (20/14) 60-40-20-40-60 Mountain Climbers Run 1 lap after each round Perform/Rx: A.) 5 Rounds – Sprint to Grass and Back – 14 pistols Rest 1 min. B.) For time: 25-15-5-15-25 Wallballs (20/14)...Read More
Function: A.) Deadlift 5×3 B.) 10 rounds 10 heavy kb swings 5 Pull-ups 7 Step ups (24/20) Perform/RX A.) Deadlift 5×3 B.) 10 rounds 3 DL at 80% of Part A 5 Pull-ups 7 Box Jump (30/24) Compete: A.) Deadlift 5×3 B.) 10 rounds 3 DL (405,225) 5 MU 7 Box Jump (40/30) Read More
