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: A.)Max Push ups Push ups 2 min. B.) For time: 1 mile run or 2k row C.) Skills session  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.) Bench Press 5×2 – Heaviest sets of the past 8 weeks   Function: B.) 4 rounds 5 min per round 500 m row In remaining time do 30 sec plank ***negative splits on the rower. Perform/RX: B.) 4 rounds 5 min per round 500 m row In remaining time do 45 sec plank ***negative...Read More

Function: A.) Double KB OHS 5×3 – after each set 40 single unders or Jumping jacks – rest 90 seconds. B.) On a running clock: 15-12-9 DB Thrusters Ring rows/Pull ups starting at 4:00 12 – 9 – 6 DB Thrusters Ring rows/Pull ups Perform/RX: A.) Double KB OHS 5×3 – after each set 30...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.) EMOM 10 min. Odd -A.)KB Front Squats x5 Even – Single arm KB Press x4 (L/R) (1/ .5) B.) 20 min EMOM 1st min: 1 Push-up 1 Squat 1 Sit-up 2nd min: 2 Push-ups 2 Squats 2 Sit-ups 3nd min: Continue… once you fail, start back at 1 rep Perform/RX: A.) EMOM 10...Read More

Friends and Family Day! KettleBell/Function A.) EMOM 10 min. Odd – KB/DB Front Squats x5 (use same weight) Even – Single arm DB/KB Press x4 (L/R) Perform/RX A.) EMOM 10 min. Odd – Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (1.5 / 1) B.) 4 rounds w/partner You...Read More