KettleBell/Function: A.) Single Arm KB OHS 5×3 – inbetween sets Strict Push Ups (8 / 5) B.) 5 rounds 10 dips or push-ups Shuttle sprint <-> 2X w/weight 10 Sit-ups 10 Step Ups (24/20) Perform/RX: A.) Single Arm KB OHS 5×3 – inbetween sets Raised Push ups (5/3) B.) 5 rounds 10 Dips or 2...Read More

Kettlebell/Function: A.) Bench Press 5×5 – heaviest weight with no misses B.) 21-15-9 Ring rows Medball slams Perform/RX A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups Medball slams Compete: A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups GHD’s    Read More

KettleBell/Function A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (35/26) B.) 5 rounds 2 lap run(350m Row) 5 DB/KB snatch + 5 OHS (each arm)  Perform/RX A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even...Read More

If you haven’t had the pleasure of knowing or working out with Jen yet, take a peak into her life as she begins her 4th year with CrossFit. What do you do for a living? I am a Registered Nurse and have 21 years of experience in pediatrics.  Recently, I moved into the position of...Read More

Kettlebell/Function: A.) 3 Rounds Sprint (grass and back) 10 one-leg squats – Rest 1 min. B.) 12 min AMRAP 5 Cal Row 5 Burpees 5 Double KB DL 10 Cal Row 10 Burpees 10 Double KB DL 15 Cal Row 15 Burpees 15 Double KB DL and so on… Perform/RX A.) 3 Rounds Sprint (grass...Read More

KettleBell: A.) EMOM 8min. 10 heavy swings Strict Pull Ups x 5 B.) 10 min AMRAP 5 Double KB Swings 5 Double KB Push Press 50 Single Unders Perform/RX A.) EMOM 8min. Partial 1/4 DL x5 Strict Pull Ups x 5 B.) 10 min AMRAP 5 Power Clean (115/75) 5 Push Press (115/75) 30 DU Compete:...Read More

Kettlebell: A.) Make Up Lift or TGU Max Effort L/R B.) 4 rounds 2 min per round, 2 min rest 1 lap run 15 KB or DB Thrusters (35/25) Max sit-ups in remaining time Perform/RX: A.) Make Up Lift B.) 4 rounds 2 min per round, 2 min rest 1 lap run 15 Thrusters (65,45)...Read More

Kettlebell/Function: A.) Max Turkish Get Up Left/Right (wt) B.) 75 Burpees for Time Perform/RX: A.) Max OHS B.) 100 Burpees for Time Compete: A.) Max OHS B.) 100 Bar Tap Burpees for Time  Read More

All Levels: A.) Max Push Ups Push ups 2 min. Then……. Then Bench Press 5×5 B.) 400 m pinch grip plate carry   -Results to commentsRead More

Whether you like to use chalk or not, after a certain amount of work hanging from the bar, your hands may rip.  There are ways to prevent this, which is another conversation but let’s talk about what you can do once you’ve ripped and how to get back to WODing quickly. You could take a cue...Read More