All Levels: A.) Max Height Box Jump  3 misses and your done B.) “Helen” 3 rounds 400 m run 21 American KB Swings (1.5/1) (Function Russian Swings) 12 Pull-ups  Read More

All Levels: “CrossFit Total” 3 attempts to find a 1RM Back Squat Strict Press Deadlift Score is total pounds total pounds lifted between all 3 1RM’sRead More

Function: A.) Turkish Get up 4×1(L/R) B.) 10 min AMRAP 5 KB Snatch (each arm) 15 Sit-ups 15 Wallball Perform/RX: A.) Snatch Balance 4×1 B.) 10 min AMRAP 5 Power snatch (115/75) 15 T2B 15 Wallball (20/14) Compete: A.) Snatch Balance 4×1 B.) 10 min AMRAP 5 Power snatch (145/95) 15 T2B 15 Wallball (25/16)...Read More

Function: A.) DB KB press 4×2 * in between sets 10 heavy swings B.) 6 rounds 5 Dbl KB Push Press Heavy 10 step ups (24/20) 100 Single unders Perform/RX: A.) Strict Press 4×2 * in between sets 6 single leg box jumps B.) 6 rounds 5 STO (155/105) 5 Box Jump (30/24) 40 Dubs...Read More

Function: A.) DB KB Front Squats 4×2 * 3 strict C2B Pull ups between sets B.) 5 min AMRAP 1 Dbl KB Front Squat 1 burpee 2 Dbl KB Front Squat 2 burpee 3 Dbl KB Front Squat 3 burpee and so on… rest 5 min. and repeat with DL instead of Front Squat Perform/RX: A.)...Read More

By Jenna M. We’re a few days away from TEST WEEK and although we’re sure to see many, many PR’s, the mere thought of testing 1 rep maxes causes anxiety for some. Never fear; we’ve got some tips to make sure your test week is relaxing, empowering, and FUN. Don’t Stress.  You’re here because you want improvement,...Read More

Function: A.) Double KB Clean and Press 4×1 B.) For time: 30 ring rows 500 m row 30 Dips 500 m row 30 DB/KB Snatch 500 m row 30 Push-ups 500 m row Perform/RX: A.) Clean and Jerk 4×1 @ 80-85% B.) For time: 30 Pull-ups 500 m row 30 Dips 500 m row 30...Read More

Function: A.) KB complex(swing, clean, squat) 4×1(L/R) 5 (1 arm swing, 5 clean, 5 squat) Switch arms B.) 15 min EMOM 1st min: 15 DB Thrusters, 1 burpee 2nd min: 14 DB Thrusters, 2 burpee 3rd min: 13 DB Thrusters, 3 burpee and so on. Perform/RX: A.) Snatch 4×1 Single @ 80-85% *NOT MAX DAY...Read More

Function: A.) Back Squats 4×3 B.) 3 rounds 400 m run 20 Russian KB Swings (1.5/1) 10 Goblet Squats(1.5/1) Perform/RX: A.) Back Squats 4×3 B.) 3 rounds 400 m run 20 American KB Swings (1.5/1) 10 Goblet Squats (1.5/1) Compete: A.) Back Squats 4×3 B.) 3 rounds 400 m run 20 American KB Swings (2/1.5)...Read More

All levels: A.) DB KB press / Strict Press (front rack) 5×3 or…… Make up Lift B.) 12 min AMRAP 10 Push Press 10 KB Push Press/ (135/95)(155/115) HS Walk -> /or Bear Crawl <-> 2X HS Walk <-> Results to BTWB.  Read More