Function/Kettlebell: A.) KB Snatch One arm swing One arm High pull Snatch B.) For time: 4-8-12-16-20 DB/KB Snatch 50 Single Unders after each set Buyout 50 sit-ups Perform/RX: A.) Snatch Top Down Progression POS1 POS2 POS3 B.) For time: 3-6-9-12-15 Power Snatch (75/55) 30 DU after each set Buyout 50 sit-ups Compete: A.) Snatch POS...Read More

Test Week. Function: A.) Max L/R Turkish Get Up B.) 20 min AMRAP 4 DL (135/95) 4 HR Push-ups 8 Air Squats 4 C2B/or strict pull-ups Perform/RX A.) Make Up LIft B.) 20 min AMRAP 4 DL (225/155) 4 HSPU 4 Pistol 4 C2B Compete: A.) Make Up LIft B.) 20 min AMRAP 4 DL (315/205)...Read More

Test week. Funtion: A.) Max Double KB OHS   B.) For time: 100 burpees Perform/RX A.) Max OHS B.) For time: 100 burpees Compete: A.) Max OHS B.) For time: 100 bar tap burpees  Read More

Test Week. All Levels: A.) Bench Press – work up to new 1 RM B.) For time: Teams of 3, 1 working at a time 2k row 100 pull-ups 125 sit-ups 150 air squats 50 cal bike Results to BTWB  Read More

A chick that “doesn’t hate wall balls at all” and has never used chalk?  Who is this creature?  She was clearly recruited by a Grenell.  😉  Read on to get a glimpse into Megan’s totally awesome outlook on life, fitness, and CrossFit. What do you do for a living?  I work at Mayo Clinic as a Registered Nurse....Read More

Test Week All Levels: Max Pull Ups / Max hang A1.) Front Squats – Test new 1 RM Function: B.) Every 30 sec for 10 min Double KB 2 Swings + Clean + Jerk Perform/RX: B.) Every 30 sec for 10 min Power clean (135/95) Hang power clean (135/95) Push jerk (135/95) Compete: B.) Every...Read More

Test Week. All Levels: A.)Max Push ups Push ups 2 min. B.) For time: 1 mile run or 2k row C.) Skills session  Read More

Test Week. Function: A.) Deadlift – Work up to new 1 RM B.) 15-12-9-6-3 Deadlift (155/105) 2x Bear Crawl <-> between sets Perform/RX A.) Deadlift – Work up to new 1 RM B.) 15-12-9-6-3 Deadlift (185/125) 2x Bear Crawl <-> between sets Compete: A.) Deadlift – Work up to new 1 RM B.) 15-12-9-6-3 Deadlift (275/185) HS Walk...Read More

All Levels: A.) Make Up Lift Function: B.) 3 rounds 20 Burpees 20 Ring Rows Perform/RX: B.) 3 rounds 20 Burpees 20 Pull-ups Compete: B.) 3 rounds 20 Burpees 20 C2B -results to BTWB!    Read More

All levels: A.) Skills Practice DU, MU, Bar MU, PU, TGU Weightlifting, etc. Kettlebell: B.) 20 min AMRAP 10 Double KB PP (44/26) 10 KB Swings (44/26) 10 box step ups (24/20) RX/Compete: B.) “Jack” 20 min AMRAP 10 Push Press (115/75) 10 American KB Swings (1.5/1) 10 Box Jump (24/20) Results to BTWB.Read More