All Levels  A.  Nuke  On a Running Clock  8 Mins to complete 1 Mile Run  Max Deadlifts @ 315lb/205lb  10 Mins to complete 1 Mile Run  Max Power Cleans @ 225lb/135lb  12 Mins to complete  1 Mile Run  Max OHS @ 135lb/95lb  Scale scale scale scale scale Post results under comments   Read More

Fitness – Performance  A.  Front Squats – 5 x 3 w/3 Min Rest (Light)  B.  AFAP  30 x Wallballs @ 20lb/14lb  30 x American Swings @ 1.5 pood/1 pood  30 x Push Presses @ 75lb/45lb  30 x Box Jumps @ 24inch/20inch  30 x Calorie Row   Stagger Start  -Post results under comments    Read More

All Levels  A.  5 Sets NFT  30 x Sec HS Hold  20 x Hollow Rocks  20M Bear Crawl  10 x Goblet Squats  B.  2500M Row @ 80% Effort  Every 500M complete 15 x Russian Swings  -Post results under commentsRead More

Fitness  A.  EMOM – 10 Mins  5 x DB Thrusters (Build)  B.  AFAP  150 x Russian Swings  75 x Wallballs  15 Min Cap  Performance  A.  EMOM – 10 Mins  3 x Power Cleans (Focus on speed through the finish)  B.  Masters Qualifier WOD  AFAP  100 x Pull-ups  100 x Wallballs @ 20lb/14lb  15 Min Cap ...Read More

Fitness  A1.  Strict Press – 5 x 3 w/30 Sec Rest  A2.  Russian Swings – 5 x 10 w/2 Min Rest  B.  3 Rounds AFAP  400M Run/Row  20 x Ball Slams  2 Min Rest  Performance  A1.  Push Press – 5 x 3 w/30 Sec Rest  A2.  Russian Swings — 5 x 10 w/2 Min Rest ...Read More

Fitness  A.  Back Squats – 5 x 8 w/3 Min Rest (2 sec Tempo)  @ 65%-70% -Deload week  B.  12 Min AMRAP  7 x DL – Light  14 x Weighted Sit-ups  3 x Cal AB  Performance  A.   Back Squats – 5 x 3 w/3 Min Rest (2 Sec Tempo)  @ 65%-70% -Deload week  B....Read More

All Levels  A.  Deadlifts – 5 x 5 w/3 Min Rest  B.  25 Min AMRAP  10 x Pull-ups  15 x Wallballs   20 x T2B  200M Run  Scale accordingly  -Post results under commentsRead More

Fitness  A.  Front Squats  – 5 x 10 w/3 Min Rest  B.  3 Rounds AFAP  20 x Russian Swings  10 x Burpees  Performance A.  Front Squats – 5 x 5 w/3 Min Rest  B.  3 Rounds AFAP  10 x Hang Power Cleans @ 155lb/105lb  10 x Burpees  -Post results under commentsRead More

All levels  A.  3 Sets for quality   3-5 x Muscle-ups or Progressions  10 x Tall Box Jumps  3 x <-> 10M OH Plate Carry  B.  3 Rounds AFAP  300M Row  400M Run  3 Min Rest  -Post results under commentsRead More

    Having started CrossFit for the first time about one year ago I figured it’d be fun to reflect on how far I’d come in that time. Progression staff came to HGST to introduce us programmer/engineer-types to CrossFit, a new benefit our company was going to provide to all its employees. After a short...Read More