What is CrossFit?

Constantly Varied

Combining gymnastic/body weight exercises, Olympic lifts and other weighted movements, along with metabolic conditioning, you will never get bored.

Functional Movements

Be prepared for the “unknowable” of life. Train in movement patterns that will help prevent injury while building strength.

High Intensity

Develop the capacity to move heavier weights over the longer distances in the shortest amount of time.

Latest WODs

Workout of the Day

Skill: Turkish Get-ups 3 x 3 AHAP WOD: EMOM 1 Deadlift AMRAP Pull-ups Finished when 100 Pull-ups has been achieved Lv.1 Personal Modification Lv.2 RX = 275/185 Lv.3 FB = 315/225

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Workout of the Day

Skill: Deadlift 1 x 5 (+10# from Prev) WOD: 21-15-9 SDHP Pull-ups Lv.1 Personal Modification Lv.2 RX = 75/55 Lv.3 FB = 115/75

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Workout of the Day

Skill: Back Rack Push Press 3 x 5 (70% of Strict Press + 10#) WOD: 4 Rounds 3 Min AMRAP 3 OHSQ 3 Box Jumps 2 Min Rest Lv.1 Personal Modification Lv.2 RX = 95/65 Lv.3 FB = 135/95

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Workout of the Day

Skill: Mobility – Hamstring/Glute WOD: 3 Rounds 1000 M Row Rest to Full Recovery (5+ mins)

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Workout of the Day

Skill: 3 x Max Chin-ups WOD: 6 Rounds 6 Snatch 12 Bar Over Burpees Lv.1 Personal Modification Lv.2 RX = 95/65 Lv.3 FB = 135/95

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Workout of the Day

Skill: OHSQ 3 x 5 (70% + 5#) WOD: 10 Min AMRAP 10 Push-ups 10 Front Rack Reverse Lunges (5/leg) Lv.1 Personal Modification Lv.2 RX = Regular Push-ups | 115/75 Lv.3 FB = Plyo Push-ups | 155/75

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Workout of the Day

Skill: Floor / Bench Press 3 x 5 @ 70% + 10# WOD: 12 Min AMRAP 3 Box Jumps 4 Thrusters 5 HSPU Lv.1 Personal Modification Lv.2 RX = 24/20 | 95/65 Lv.3 FB = 30/24 | 135/95

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Workout of the Day

Skill: Mobility WOD: AFAP 250 DU’s 250 Jumping Jacks Complete as Desired

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Workout of the Day

Skill: 3 x Max Pull-ups WOD: 10 Min EMOM 3 Deadlift 7 T2B Lv.1 Personal Modification Lv.2 RX = 225/175 Lv.3 FB = 275/215

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Workout of the Day

Skill: FSQ 3 x 5 @ 70% + 10# WOD: 7 Rounds 7 Push Press 7 Bar Facing Burpees Lv.1 Personal Modification Lv.2 RX = 95/65 Lv.3 FB = 135/95

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Workout of the Day

Skill: 3 x Max Chin-ups WOD: 10 Min EMOM 3 Power Snatch 7 Ring Dips Lv.1 Personal Modification Lv.2 RX = 95/65 Lv.3 FB = 135/95

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Workout of the Day

Skill: BSQ 3 x 5 @ (70% + 20#) WOD: 15-12-9-6-3 FSQ Push-ups Lv.1 Personal Modification Lv.2 RX = 135/95 Lv.3 FB = 185/135 | True Push-ups

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Workout of the Day

Skill: Mobility WOD: Tabata 8 inv. Row (Cal) 8 inv. DU’s 8 inv. Mtn Climbers 8 inv. Handstand Holds

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Workout of the Day

Skill: Deadlift 1 x 5 (70% + 30) WOD: 5 Rounds 1:00 Max KB Swings 1:00 Max Pull-ups 1:00 Rest Lv.1 Personal Modification Lv.2 RX = 1.5/1 Lv.3 FB = 2/1.5 | C2B

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Workout of the Day

Skill: BSQ 3 x 5 @ (70%+15#) WOD: 12 Min AMRAP 5 Strict KB Press RT 5 Strict KB Press LT 7 SDHP 12 Lateral Jumps Lv.1 Personal Modification Lv.2 RX = 1/.75 | 75/55 Lv.3 FB = 1.5/1 | 105/75

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Workout of the Day

Skill: 1 RM Max Box Jump WOD: 10 Min AMRAP 3 Chin-ups 5 Deadlift Lv.1 Personal Modification Lv.2 95/65 Lv.3 135/95

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Workout of the Day

Skill: Turkish Get-ups 3 x 3 AHAP WOD: For Max Push-ups Partner 1: 400 M Run 20 Goblet Squats Partner 2: AMRAP Push-ups While Partner 1 Finishes Tasks Rest As Needed

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Workout of the Day

Skill: 3 x Max L-Sit Hold WOD: 5 Rounds 25 Abmat Sit-ups 100 Mtn Climbers

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Workout of the Day

Skill: 3 x Max Handstand Hold WOD: 3 Rounds 3 Min AMRAP 3 Deadlift 5 Pull-ups 1 Min Rest Lv.1 Personal Modification Lv.2 185/135 Lv.3 245/185

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Workout of the Day

Skill: 3 x Max Broad Jump WOD: “Kalsu” EMOM 5 Burpees Max Thrusters Completion: 100 Thrusters or 20 Min Time Cap Lv.1 Personal Modification Lv.2 RX = 95/65 Lv.3 FB = 135/95

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Workout of the Day

Skill: 3 x Max Chin-ups WOD: 10 Min EMOM – Odd Mins – 1 Clean and Split Jerk RT 1 Clean and Split Jerk LT – Even Mins – :30 Max Crunches :30 Rest

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Workout of the Day

Skill: Floor/Bench Press 3×5 @ (70% of 1RM + 20#) WOD: 5 HSPU 10 Pistols / Alt Leg 15 SDHP Lv.1 Personal Modification Lv.2 SDHP 75/55 Lv.3 SDHP 105/75

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Workout of the Day

Skill: Mobility WOD: 4 Rounds 2 Min Max Cal Row 1 Min Max DUs 1 Min Rest

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Workout of the Day

Skill: Deadlift 1×5 (70% of 1 RM + 20#) WOD: 12 Min AMRAP 3 Power Clean 5 Pull-ups 10 Push-ups 15 Air Squats Lv.1 Personal Modification Lv.2 95/65 Lv.3 135/95

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Workout of the Day

Skill: Bulgarian Split Squats 3×5/Leg (70% of 1/2 Back Squat) WOD: 9 Thrusters 19 T2B 6 Thrusters 16 T2B 3 Thrusters 13 T2B Lv. 1 Personal Modification Lv. 2 RX = 115/75 Lv. 3 FB = 155/115

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Workout of the Day

9 Rounds Every :45 Perform the following complex Power Clean -> FSQ -> Jerk

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Benchmark – Bear Complex

5 Rds 7 Reps of the following progression Power Clean -> FSQ -> Push Press (Front) -> BSQ -> Push Press (Back) Athlete must not rest bar on the ground while doing the 7 reps. Athlete may rest as long as desired between rounds. Athlete must increase weight every round.

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Workout of the Day

10 Min AMRAP (Soft Cap) 3 Wall Walk-ups 5 Ring Dips 8 Jumping Lunges

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Benchmark – Angie

WOD Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

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Workout of the Day

5 Min EMOM 5 Deadlift (70% of 1RM) 10 Box Jumps (24/20) 3 Min Rest 5 Min EMOM 5 HSPU 20 Jumping Jacks

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Workout of the Day

15 Min AMRAP 12 Front Rack Forward Stepping Lunges (45/35) 15 Push Press (45/35) 12 Back Rack Backward Stepping Lunges (45/35) 15 Push-ups

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Workout of the Day

10 Min AMRAP 10 Wallball Shots (20/14) 10 KB Swings (1.5pd/1pd)

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Workout of the Day

Skill Deadlift WOD 3 Rounds 5 Min AMRAP 5 Pull-ups 10 OH KB Lunge 15 KB Swings 3 Min Rest

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Workout of the Day

Skill Back Squat WOD 10 Min AMRAP 10 Bar over Burpees 10 Push Press 10 Box Jumps

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Workout of the Day

Skill Power Cleans WOD Chin-ups

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Workout of the Day

Skill Bench Press WOD Squat

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Workout of the Day

Skill Prep for WOD WOD For time: 30 Box Jumps (30/24) 30 C2B Pull-ups 30 KB Swings, (2pd/1.5pd) 30 Walking Lunges (95/65) 30 K2E 30 Push Press (95/65) 30 Hip Extensions (25/10) 30 WB Shots (20/12) 30 Burpees 30 Triple-Unders

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Workout of the Day

Skill 3 Rounds Max Pull-ups WOD 7 Rounds 7 Deadlift (75% of 1RM) 7 Ring Dips 7 Double Unders

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Workout of the Day

Skill Back Squat WOD 15 Min AMRAP 5 Push Press (95/65) 10 WB Shots (20/12) 15 Air Squats

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Workout of the Day

Skill Turkish Get-ups WOD 15 EMOM 3 Burpee Pull-ups 5 Box Jumps 7 KB Swings

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Workout of the Day

Skill Snatch Balance WOD 100 M Run 10 Sit-ups 200 M Run 20 Sit-ups 300 M Run 30 Sit-ups 400 M Run 40 Sit-ups 500 M Run 50 Sit-ups

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Workout of the Day

Skill WOD

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Benchmark – Bear Complex

Skill Bear Complex Warm-up WOD Bear Complex

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Workout of the Day

Skill Straight Leg Deadlift WOD 20 Min AMRAP 5 Push Press (135/95) 10 Hand-Release Push-ups 15 Ring Rows

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Workout of the Day

Skill 1 x 5 Bulgarian Split Squat WOD 5 Rounds 10 KB Swing (1.5pd/1pd) 10 KB Step-ups (20″/14″)

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Workout of the Day

Skill 1 RM Test – Power Snatch WOD 5 Rounds 10 Burpees 7 KB Push Jerk (53/35) 5 KB Lunge / Leg (53/35)

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Workout of the Day

Skill 1 RM Test – Bench Press WOD 4 Rounds 45 sec L-Sit Hold 30 Deadlift (135/95) 15 HSPU

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Workout of the Day

Skill Work up to a heavy Power Clean WOD 5 Rounds 3 Min AMRAP 3 Power Cleans 5 Push-ups 7 Box Jumps 1 Min Rest

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Workout of the Day

Warm-up Buy In 3 Rounds 20 secs DU Find average for WOD Skill 10 Rep Test Pull-ups WOD 10 EMOM 20 DU 5 Sit-ups 10 Squats

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Workout of the Day

Skill 1 RM Test – Strict Press WOD Tabata 4 Min WB Shots 4 Min Bar Rows 4 Min Box Jumps

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Workout of the Day

Skill 3 x 5 Overhead Squat WOD 10 Min EMOM 3 HSPU 12 Jumping Lunges

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Workout of the Day

Skill 1 x 5 Deadlift 3 x Max Pull-ups WOD 6 Rounds 6 Box Jumps (30/24) 6 Pistols/leg 3 HSPU 12 Time Cap

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Workout of the Day

WOD 5-7 Reps 50 M Shuttle Sprint Rest as needed All reps can have no more than 5% variance Skill 3 x 5 Back Squat 3 x 5 Strict Press

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Hero Benchmark – “DON”

WOD 66 Deadlift (110/70) 66 Box Jumps 66 KB Swing (1.5/1 pd) 66 K2E 66 Sit-ups 66 Pull-ups 66 Thrusters (55/35) 66 WB Shots 66 Burpees 66 DU

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Workout of the Day

Skill 3 x 5 Back Squat 3 x 5 Floor Press WOD 10 Rounds 100 M Sprint 30 Sec Rest

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Workout of the Day

WOD 5 Mins to Complete 100 DU 100 Sit-ups Then 10 Mins To Complete 1 Clean (60% of 1 RM) 10 Bar Facing Burpees 2 Clean (60% of 1 RM) 9 Bar Facing Burpees 3 Clean (60% of 1 RM) 8 Bar Facing Burpees 4 Clean (60% of 1 RM) 7 Bar Facing Burpees 5

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Workout of the Day

Skill 1 x 5 Deadlift (60% of 1 RM) 3 x Max Pull-ups WOD 15 Min Timecap 7 Rounds 14 Cal Row 7 Ring Push-up 14 DU 7 Box Jumps

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Hero Benchmark – Randy

Skill 3 x 5 Back Squat (60% of 1 RM) 3 x 5 Strict Press (60% of 1 RM) WOD “Randy” AFAP 15 Min Timecap 75 Power Snatch (75/55)

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Workout of the Day

Skill Clean & Jerk 1 RM Test WOD Buy In 200 M Run 4 HSPU 100 KB Swings (1.5/1pd) Must do Buy In if the KB stops swinging.

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Workout of the Day

Skill Clean & Jerk 1 RM Test WOD 20 Min Timecap 50 DU 6 OHS (95/65) 40 DU 9 OHS 30 DU 12 OHS 20 DU 15 OHS 10 DU 18 OHS

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Tabata Something Else

WOD “Tabata Something Else” 4 Min Pull-ups 4 Min Push-ups 4 Min Sit-ups 4 Min Air Squats

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Workout of the Day

Skill 5 x 5 Push Jerk WOD 4 Rounds 5 V-ups 5 Push-ups 10 Front Squat (95/65) 10 WB Shots 20 DU 20 Cal Row

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Workout of the Day

Skill 5 x 5 Cleans WOD 12 Min AMRAP Burpee Pull-ups G2O (95/65) +3 Reps Every Round

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Workout of the Day

Skill 8-7-7-6-6 Push Jerk WOD 8 Min Tabata 4 Min Row 4 Min DU

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Workout of the Day

Skill 5 Rounds 5 Cleans WOD 20 Min AMRAP 20 Muscle Snatch (65/45) 20 DU 20 Sit-ups 20 Cal Row 20 OHS (65/45) 20 Box Jumps

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Workout for the Day

WOD 5 Rounds 800 M Run 5 Rope Ascents 50 Push-ups

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Workout of the Day

Skill 5 Rounds 5 Push Jerk WOD 10-10-10-10-10 Overhead Squat

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Workout of the Day

Skill 5 Rounds 5 Cleans WOD 1000 M Row Then 4 Rounds 5 Ring Dips 10 SDHP (75/55)

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Workout of the Day

WOD 10 Burpee Pull-ups Walking Lunge Green to Yellow 200 M Run Walking Lunge Yellow to Green 8 Burpee Pull-ups Walking Lunge Green to Yellow 200 M Run Walking Lunge Yellow to Green 6 Burpee Pull-ups Walking Lunge Green to Yellow 200 M Run Walking Lunge Yellow to Green 4 Burpee Pull-ups Walking Lunge Green

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Workout of the Day

Skill 5 Rounds 5 Pull-ups 5-1-0-15 2 Min Mobility WOD 1 Min Row (Cal) 15 Sec Rest 30 Sec Clean & Jerk (95/65) 15 Sec Rest

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Workout of the Day

Skill 3 Rounds Pull-ups 5-1-0-15 2 Min Mobility WOD 20 Min AMRAP 3 Overhead Squat (95/65) 9 Hollow Rock 3 Push Press 9 Pull-ups 3 Front Squat 9 Box Jumps (24/20) 3 Cleans 9 Burpees

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Workout of the Day

Skill 5 Rounds 5 Back Squat 2 Min Mobility WOD 12 Min Tabata 6 Min Row (Cal) 6 Min Double Unders

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Workout of the Day

Skill 5 Rounds 5 Pull-ups 4-1-0-12 2 Min Mobility WOD 40 Wall Balls 40 Sit-ups 40 DU 40 Hammer Swings 40 Pistols 40 Cal Row 40 KB Swings 40 Push-ups

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Workout of the Day

Skill 8-7-7-6-6 Back Squat 2 Min Mobility WOD 5 Rounds 7 Burpee Box Jumps 200 M Run

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Workout of the Day

Skill 1 Min Plank Hold 1 Min Squat Hold 2 Min Plank Hold 2 Min Squat Hold Burgner’s Warm-up WOD 6×6 Squat Cleans

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Workout of the Day

Skill 5 Rounds 5 Pull-ups 4-1-0-10 2 Min Mobility WOD 10 Push Press (95/65) 10 Toes 2 Bar 400 M Row 8 Push Press (95/65) 8 Toes 2 Bar 400 M Row 6 Push Press (95/65) 6 Toes 2 Bar 400 M Row 4 Push Press (95/65) 4 Toes 2 Bar 400 M Row

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Workout of the Day

Skill 5 Rounds 5 Back Squat 2 Min Mobility WOD 10 Min AMRAP 10 DL @ 30% 1 RM 20 DU 10 DL @ 40% 1 RM 20 DU 10 DL @ 50% 1 RM 20 DU 10 DL @ 60% 1 RM 20 DU 10 DL @ 70% 1 RM 20 DU 10 DL

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Tabata Something Else

Skill 5 Pull-ups 3-1-0-10 2 Min Mobility WOD 16 Min Tabata 4 Min Pull-ups 4 Min Push-ups 4 Min Sit-ups 4 Min Squats

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Workout of the Day

Skill 5 Rounds 5 Back Squat 2 Min Mobility WOD 4 Rounds 1 Rope Ascent 25 KB Swing 26 Cal Row

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Workout of the Day

Skill 4 Rounds Handstand hold for time 2 Mins Mobility WOD 21 Burpees 7 HPC 135/95 21 Box Jumps 7 FS 135/95 21 Pull-ups 7 S2O 135/95

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Workout of the Day

Skill 5 Rounds 5 Pull-ups 3-1-0-8 2 Min Mobility WOD 8 Rounds 200 M Run 20 Double Unders

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Workout of the Day

Skill 5 Rounds 5 Back Squat 2 Min Rest WOD 12 AMRAP 5 Ring Rows 7 Muscle Snatch 100 M Row

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Workout of the Day

Skill 5 Rounds 10 Snatch Pull 2 Min Mobility WOD 100 Double Unders 75 Kettlebell Swings 60 Squats 45 Hand-release Push-ups 30 Thrusters 15 Pull-ups

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Workout of the Day

Skill 5 Rounds 5 Hang Power Snatch 2 Min Mobility WOD 5 Rounds 15 Snatch Press to Over Head Squat 30 Double Unders

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Workout of the Day

Skill Broad Jump Test Box Jump Test Handstand Hold Test WOD 5 Min AMRAP Burpees

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Workout of the Day

Skill 10 Snatch Pulls 2 Min Mobility WOD 1 Min Burpees 2 Min Front Squat 3 Min Rowing (Cal) 4 Min Sit-ups 3 Min Rowing (Cal) 2 Min Front Squat 1 Min Burpees

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Workout of the Day

Skill 5 Rounds Snatch Hang Power Clean 2 Min Mobility WOD 30-20-10 Ring Rows Weighted Lunge (95/65)

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Workout of the Day

Skill 5 Rounds 7 Should Press 2 Min Mobility WOD 30 Doubles Unders 4 Rounds 7 Push Press 14 Push-ups 7 Deadlift 14 Box Jump 30 Double Unders

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Workout of the Day

Skill 5 Rounds 10 Snatch Pull to Knee (75/55) 2 Min Mobility WOD 15 Min AMRAP 5 Thrusters 3 Position Shuttle Run

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Workout of the Day

Skill 5 Rounds 6 Should Press 2 Min Mobility WOD 20 Min EMOM 5 Push-up 10 Air Squats 15 Sit-ups

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Workout of the Day

Skill 1 Min Plank 2 Min Mobility 1 Min Side Plank Right 2 Min Mobility 1 Min Plank 2 Min Mobility 1 Min Side Plank Left 2 Min Mobility WOD 12 Min Tabata 4 Min Box Jumps 4 Min Wallballs 4 Min Row

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Workout of the Day

Skill 5 Rounds 10 Snatch Pull to Knee (75/55) 2 Min Mobility WOD 50 SDHP (75/55) 40 Pistols (20/leg) 30 Hand-release Push-ups 20 Squat Cleans (75/55) 10 Burpees

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Workout of the Day

Skill 5 Rounds 5 Strict Shoulder Press 2 Min Mobility WOD 5 Rounds 200 M Row 20 DU 1 Min Rest

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Workout of the Day

Skill Deadlift 5 Reps @ 50% 3 Reps @ 75% 3 Reps @ 85% 2 Reps @ 90% 2 Reps @ 95% 1 Reps @ 100% 1 Reps @ 105% WOD 10 Min AMRAP 10 Jumping Ring Extensions 10 Kettle Swings 100 M Row

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Workout of the Day

Skill Max Unassisted Strict Pull-up Test Kipping Clinic Max Kipping Pull-up Test WOD 40 Ring Push-ups 80 Sit-ups 160 Double Unders

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Workout of the Day

Skill Snatch Clinic WOD 4 Rounds 5 Shoulder-2-Overhead Front 5 Overhead Squat 5 Shoulder-2-Overhead Back 5 Overhead Squat 2 Min Rest 5 Round 1 Shoulder-2-Overhead Front 1 Overhead Squat 1 Shoulder-2-Overhead Back 1 Overhead Squat

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Workout of the Day

Skill Deadlift Isotonic to Isometric 3 Positions ASC 80%-85%-90% WOD 11 Min AMRAP 7 Burpees 7 Hang Power Cleans 7 Calorie Row

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Workout of the Day

Skill 5 Rounds 5 Pull-ups 5-1-0-5 2 Min Mobility WOD 600 M Row 5-5-3-3-1-1 Front Squat 1000 M Row For Time

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Workout of the Day

Skill Deadlift WOD “Karen” AFAP 150 Wallballs

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Workout of the Day

Skill 5 Rounds 5 Pull-ups 3-1-0-3 3 Min Rest WOD 14 Min AMRAP 3 Burpees 7 HPC (95/65) 21 DU

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Workout of the Day

Skill 3 Rounds 1 Min Plank 3 Min Rest WOD 2 Rounds 20 Kettlebell Swings 3 Position Shuttle Run 20 Goblet Squats 3 Position Shuttle Run

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Workout of the Day

WOD AFAP 100 Push-ups 100 Sit-ups

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Workout of the Day

WOD 5 Rounds 300 M Row 3 Handstand Push-ups 5 Ring Dips 7 Front Squats (95/65)

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Workout of the Day

Skill 5 Rounds 5 Pull-ups 3-1-0-3 WOD 4 Rounds 40 KB Swings 40 Double Unders 40 Sit-ups

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Workout of the Day

Skill 5 Rounds 5 Back Squat WOD 12 EMOM 7 Toes-2-Bar AMRAP Double Unders

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Workout of the Day

Skill 5 Rounds 5 Should Press WOD 1-1-1-1-1-1-1 Deadlift

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Workout of the Day

Skill Kettlebell Clean / Pistol Clinic WOD 3 Rounds 10 Kettlebell Clean Left 10 Kettlebell Clean Right 10 Pistols Left 10 Pistols Right 30 Double Unders

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Workout of the Day

Skill 5 Rounds 5 Back Squat WOD 10 Min AMRAP 7 Wallballs Overhead Walking Lunge w/ Med Ball to Rower 100 M Row Overhead Walking Lunge w/ Med Ball to Wall

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Workout of the Day

Skill 5 Rounds 5 Shoulder Press WOD 4 Rounds 25 Push-up 25 Sit-ups 25 Air Squats 25 Box Jumps

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Workout of the Day

Skill 5 Rounds 5 Back Squat 2 Min Mobility WOD 4 Rounds 24 Double Unders 12 Hand-release Push-ups 8 Thrusters

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Workout of the Day

Skill 5 Rounds 5 Should Press 2 Min Mobility WOD 50 Air Squats 100 M Row 40 Air Squats 200 M Row 30 Air Squats 300 M Row 20 Air Squats 400 M Row 10 Air Squats 500 M Row

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Workout of the Day

WOD 10 Min Cap Kettlebell Swings Double Unders Add 5 Every Round

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Workout of the Day

WOD 57 Ring Push-ups 75 Air Squats 24 Burpees 42 Pull-ups 12 Toes-2-Bar 21 Squat Jumps

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Workout of the Day

WOD 12 Min AMRAP 6 Push Press 12 Box Jumps 200 M Row

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Workout of the Day

WOD 50 Double Unders 5 Rope Accents 40 Double Unders 4 Rope Accents 30 Double Unders 3 Rope Accents 20 Double Unders 2 Rope Accents 10 Double Unders 1 Rope Accents

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Benchmark 1.0 – Grace

WOD “Grace” 30 C&J (135/95)

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Workout of the Day

WOD 3 Rounds 30 Sumo DHP 75/55 200 M Run 10 Burpees

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Workout of the Day

WOD 500 M Row 50 KB Swing 1.5pd/1pd 400 M Row 40 KB Swing 1.5pd/1pd 300 M Row 30 KB Swing 1.5pd/1pd 200 M Row 20 KB Swing 1.5pd/1pd

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Workout of the Day

WOD 15 Min AMRAP 5 Toes-2-Bar 10 Push-ups 15 Sit-ups 20 Squat

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Workout of the Day

WOD 3 Rounds 10 Bent Over Barbell Rows (95/65) 10 Overhead Squat (95/65) 20 Jumping Lunges 20 Double Unders

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Workout of the Day

WOD 5 Rounds 5 Pull-ups 10 Push Press 15 Box Jumps

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Workout of the Day

Skill Front Squat 1 Rep Mex Test 5 @ 50% of 1 RM 3 @ 75% of 1 RM 3 @ 85% of 1 RM 2 @ 90% of 1 RM 2 @ 95% of 1 RM 1 @ 100% of 1 RM 1 @ 105% of 1 RM (Optional) WOD 10 EOM AMRAP DU

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Workout of the Day

Skill 5 Rounds 5 Heaving Snatch Balance 2 Min Mobility WOD 12 Min Tabata 4 Min Deadlift (225/175) 4 Min Burpees 4 Min Row

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Workout of the Day

WOD 20 Double Unders 20 Ring Dips 20 Double Unders 20 Air Squats 20 Double Unders 20 Ring Rows 20 Double Unders 20 Push-ups 20 Double Unders

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Workout of the Day

WOD Bear Complex 5 Rounds of 7 Reps – Power Clean – Front Squat – Shoulder-2-Overhead – Back Squat

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Workout of the Day

Skill 5 Rounds 5 Heaving Snatch Balance 2 Min Mobility WOD 12 Min AMRAP 200 M Row 10 WallBalls 5 Toes-2-Bar

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Workout of the Day

Skill 5 Rounds 5 Front Squat 2 Min Mobility WOD 3 Rounds 500 M Run 40 M Overhead Walking Lunge

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Workout of the Day

Skill 5 Rounds 5 Heaving Snatch Balance 2 Min Mobility WOD 21-15-9 Pull-ups Ring Dips Push-ups

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Workout of the Day

Skill Hang Power Clean WOD 300 M Row HPC 10 9 8 7 6 5 5 6 7 8 9 10 Bar Over Burpees 300 M Row

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Workout of the Day

WOD 9 Min AMRAP Thrusters Box Jumps Increase by 3 Reps Each Round

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Workout of the Day

WOD 12 Min Tabata Row for Calories

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Lift Up Luke Benefit

WOD “LUKE” 5 MIN AMRAP 4 Power Cleans: 155 lbs. men/105 lbs. women 24 Double Unders 10 Pull-Ups

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Workout of the Day

WOD 10 MIN – EMOM 10 Push-up 20 Double Unders

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Workout of the Day

WOD 20 Min Time Cap 3 Rounds 10 Shoulder Press Increase Weight 3 Rounds 10 Push Pres Increase Weight 3 Rounds 10 Push Jerk

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Workout of the Day

WOD 4 Rounds 22 Burpee Pull-ups 22 Back Squats (185/135) 200 Meter Row

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Workout of the Day

WOD 10 AMRAP 5 Heavy Deadlift 20 Double Unders

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Workout of the Day

WOD 5 Min AMRAP Burpees

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Workout of the Day

WOD 8 Mins 1000 M Row 40 Ring Rows AMRAP Heavy Back Squat

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Workout of the Day

WOD 20 Box Jumps 20 Deadlift 20 Pull-ups 20 Hang Power Clean 20 Jumping Lunges 20 Front Squat 20 Hand Release Push-ups 20 Shoulder 2 Overhead

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Workout of the Day

WOD 4 Rounds Plank – Shuttle Runs 30 Rest Hand release – Shuttle Runs 30 Rest Back -Shuttle Runs Rest 30 1 Min Rest

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Workout of the Day

WOD 12 Min Tabata 4 Min KB Swings 4 Min Pull-ups 4 Min Double Unders

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Workout of the Day

WOD 12 Min AMRAP 5 Toes-2-Bar 10 Box Jump 200 M Run

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Workout of the Day

WOD 5-4-3-2-1 Reps @ 135/95 Push Jerk Back Squat

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Workout of the Day

WOD 3 Rounds 7 Deadlift 185/135 15 KB Swings 200 M Row

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Benchmark – Barbara

Skill 5 Rounds Snatch Balance Progression 5 Pressing Snatch Balance 2 Min Mobility WOD “Barbara” 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 3 Min Rest

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Workout of the Day

Skill 5 Rounds 4 Handstand Holds 15 Sec 2 Min Mobility WOD 12 Min Tabata 4 Min Row for Calories 4 Min Hang Power Cleans 4 Min Air Squats

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Workout of the Day

Skill 5 Rounds Snatch Balance Progression 5 Pressing Snatch Balance 2 Min Mobility WOD X Pattern 9 to 1 Push Press Pull-ups

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Workout of the Day

Skill 15 Min of Mobility WOD Athlete’s Choice: Complete 2000 M Row 200 Double Unders

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Workout of the Day

Skill 5 Rounds 4 15 Sec Handstand Holds 2 Min Mobility – Banded Overhead Distraction WOD 200 M Weight Run (45/25) 40 Sit-ups 1 Min Rest 200 M Weight Run (45/25) 30 Knees-2-Elbows 1 Min Rest 200 M Weight Run (45/25) 20 Toes-2-Bar

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Workout of the Day

Skill 5 Rounds 5 Pressing Snatch Balance 3 Min Mobility WOD Box Jumps Double Unders Ring Push-ups Row

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Workout of the Day

Skill Floor Press 5 Rep @ 50% 1 Rep Max 3 Rep @ 75% 1 Rep Max 3 Rep @ 85% 1 Rep Max 2 Rep @ 90% 1 Rep Max 2 Rep @ 95% 1 Rep Max 1 Rep @ 100% 1 Rep Max 1 Rep @ 105% 1 Rep Max WOD 6 Min

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Workout of the Day

Skill 5 Rounds 10 Overhead Lunges 3 Min Mobility WOD 20 Toes-2-Bar 20 Front Squat 40 Double Unders 40 Burpees 60 Kettlebell Swings 600 M Run

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Workout of the Day

SKill WOD 3 Rounds 5 Rep Max Deadlift 400 M Row

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Workout of the Day

Skill 5 Rounds 5 Floor Press 3 Min Mobility WOD “J.T.”: 21-15-9 Reps: Handstand Push-ups Ring Dips Push-ups

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Workout of the Day

Skill 5 Rounds 10 Overhead Lunge 2 Min Mobility WOD 5 Rounds 5 Pull-ups 10 Push-ups 15 Wallballs 20 Sit-ups 200 M Row

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Workout of the Day

Skill 5 Rounds 5 Floor Press 2 Min Mobility WOD 15 Min AMRAP 5 Push-ups 10 Sit-ups 15 Kettlebell Swing

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Workout of the Day

Skill 5 Rounds 10 Overhead Lunge 2 Min Mobility WOD 40 Double Unders 30 Sec Rest 800 M Run 1 Min Rest 40 Double Unders 30 Sec Rest 800 M Run

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Workout of the Day

Skill WOD 4 Rounds 10 Toes-2-Bar 10 Push Press 250 M Row

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Workout of the day

Skill 5 Rounds 5 Floor Press 2 Min Mobility WOD 1 Shuttle Run 6 Burpee Pull-ups 1 Shuttle Run 12 Burpee Pull-ups 1 Shuttle Run 18 Burpee Pull-ups 1 Shuttle Run 12 Burpee Pull-ups 1 Shuttle Run 6 Burpee Pull-ups

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Workout of the Day

Skill 5 Rounds 5 Overhead Lunges 2 Min Mobility WOD 3 Rounds 5 Deadlift 5 Hang Power Clean 5 Front Squats 5 Shoulder-2-Overhead 3 Min Rest

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Workout of the Day

Skill 5 Rounds 5 Floor Press 2 Min Mobility WOD 3 Rounds 5 Thruster (135/85) 10 Pull-ups 400 M Run

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Workout of the Day

Skill 5 Rounds 5 Overhead Lunge 2 Min Mobility WOD 4 Rounds 20 Front 200 M Run 20 Double Unders

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Workout of the Day

Skill 5 Rounds Farmer’s Carry 2 Min Mobility of Choice WOD 75 Box Jumps 20 Knees-2-Elbows 50 Burpees 20 Knees-2-Elbows 25 Push-ups 20 Knees-2-Elbows

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Workout of the Day

Skill 5 Rounds 5 Floor Press 2 Min Anterior Deltoid Smash WOD 12 Min AMRAP 200 M Row 20 Sit-ups 20 Wallballs

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Workout of the Day

Skill 5 Rounds 10 Overhead Bar Lunges 2 Min Posterior Chain Smash WOD 10-9-8-7-6-5-4-3-2-1 Reps Ring Dips Goblets Squats 1.5pd/1pd

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Workout of the Day

Skill Pull-ups WOD 8 x 2 Min Rounds 200 M Run

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Workout of the Day

Skill 5 Rounds 5 Pull-ups 2 Min Mobilization – Tricep Smash WOD 20 Thrusters (75/55) 50 M Sprint

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Workout of the Day

Skill 5 Rounds 5 Overhead Squat 2 Min Mobilization Couch Stretch WOD “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats

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Workout of the Day

Skill 5 Rounds 5 Box Jumps Increase Height each Round Go for PR WOD 15 Min AMRAP 30 Kettlebell Swings 30 Toes-2-Bar 30 Double Unders

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Workout of the Day

Skill 5 Rounds 5 Strict Pulls 2 Min Lat Mobilization WOD 5 Rope Ascents 25 Back Squats 4 Rope Ascents 20 Back Squats 3 Rope Ascents 15 Back Squats 2 Rope Ascents 10 Back Squats 1 Rope Ascents 5 Back Squats

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Workout of the Day

Skill 5 Rounds 5 Overhead Squat WOD 5 Rounds 2 Min Row for Calories 1 Min Rest

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Workout of the Day

Skill 5 Rounds 5 Strict Pull-ups WOD 10 Min AMRAP 5 Ring Dips 10 Front Squats 15 Double Unders

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Workout of the Day

Skill 4 Rounds 5 Overhead Squat WOD 21 Ring Rows 21 Calories Row 21 Ring Push-ups 21 Calories Row 21 Air Squat 21 Calories Row 21 Box Jumps

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Workout of the Day

Warm-up Skill Plank Skills WOD 5 Min of Deadlift 80% of 1 Rep Max

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Workout of the Day

Warm-up Skill 4 Rounds 5 Strict Pull-ups 3 Min Lat Smash Mobility WOD 5 Rounds 30 Double Unders 20 Slam Balls 10 Hand-Release Push-ups

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Workout of the Day

Warm-up 20 Double Unders 10 Air Squats 20 Sit-ups 10 Push-ups 20 Mountain Climbers 10 Pull-ups 200 M Row Perfect Stretch Skill 4 Rounds 5 Overhead Squat 3 Min Posterior Shoulder Smash and Floss Mobility WOD 4 Rounds 400 M Run 10 Clean & Jerk (95/65)

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Workout of the Day

Warm-up 20 Double Unders 10 Air Squats 20 Sit-ups 10 Push-ups 20 Mountain Climbers 10 Pull-ups 200 M Row Perfect Stretch Skill 5 Rounds 10 Push-ups 3 Min Anterior Shoulder Mobility – Triple/Banded Bully\ WOD 80 Sit-ups 70 Air Squats 60 Jumping Lunges 50 Burpees 40 Pull-ups 30 Push-ups 20 Toes-2-Bar 10 Ring Dips 5

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Workout of the Day

Warm-up 20 Double Unders 10 Air Squats 20 Sit-ups 10 Push-ups 20 Mountain Climbers 10 Pull-ups 200 M Row Perfect Stretch Skill 5 Rounds 5 Back Squat 3 Min Thoracic Mobility – T-Spine Smash WOD 30 Doubles Unders 4 Rounds 7 Push Press 14 Push-ups 7 Deadlift 14 Box Jump 30 Double Unders

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Workout of the Day

Warm-up 20 Double Unders 10 Air Squats 20 Sit-ups 10 Push-ups 20 Mountain Climbers 10 Pull-ups 200 M Row Perfect Stretch Skill 3 Rounds Burgener’s Warm-up 3 Min First Rib Mobilizaton WOD “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips

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Workout of the Day

Warm-up 20 Double Unders 10 Air Squats 20 Sit-ups 10 Push-ups 20 Mountain Climbers 10 Pull-ups 200 M Row Perfect Stretch Skill 5 Rounds 10 Push-ups 3 Min Anterior Shoulder Mobility – Triple/Banded Bully WOD 200 M Run 200 M Row 400 M Run 400 M Row 600 M Run 600 M Row 400 M

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Workout of the Day

Warm-up 20 Double Unders 10 Air Squats 20 Sit-ups 10 Push-ups 20 Mountain Climbers 10 Pull-ups 200 M Row Perfect Stretch Skill 5 Rounds 5 Back Squat 3 Min Thoracic Mobility – T-Spine Smash WOD 21-15-9 Pull-ups Kettlebell Swings Then 1000 M Row

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Workout of the Day

Warm-up Skill 4 Round 10 Push-ups 4 Min Anterior Shoulder Mobility – Triple Bully WOD 5 Rounds For Time 10 Box Jump Burpees 200 M Run

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Workout of the Day

Warm-up Skill 4 Rounds 4 Back Squat 3 Min Thoracic Mobility – Double Lacrosse Smash WOD “Karen” 150 Wallball Shots

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Workout of the Day –

Warm-up Skill 5 Rounds 1 Min Ring Plank 30 Sec Rest 1 Min Squat Hold 3 Min Mobilization WOD FGB Style 3 Rounds 1 Min Tire Flip (Reps) 1 Min Burpees (Reps) 1 Min Kettlebell Swings (Reps) 1 Min Sit-ups (Reps) 1 Min Rowing (Cal) 1 Min Rest

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Workout of the Day –

Warm-up Skill 4 Round 10 Push-ups 4 Min Anterior Shoulder Mobility – Barbell Shoulder Smash WOD 4 Rounds For Time 50 Double Unders 5 Deadlift (95/65) 5 Hang Power Cleans (95/65) 5 Thrusters (95/65)

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Workout of the Day

Warm-up Skill 4 Rounds 4 Back Squat 3 Min Thoracic Mobility – Thoracic Smash WOD “Mary” 20 Min AMRAP 5 Handstand Push-ups 10 Single Leg Squats 15 Pull-ups

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Workout of the Day

Warm-up Skill 3 Rounds 3 Push-ups 4 Min Anterior Shoulder Mobility WOD 6 Rounds For Time 5 Front Squats (185/115) 3 Shoulder-2-Overhead (185/115)

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Workout of the Day

Warm-up Skill 3 Round 3 Back Squat 4 Min Thoracic Mobility – Double Lacrosse Ball WOD 5 Rounds For Time 25 Hand-Release Push-ups 250 M Row

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Workout of the Day

Warm-up Skill 2 Rounds 30 Sec Superman 30 Sec Hollow Rock 30 Sec Superman 30 Sec Hollow Rock 2 Min Rest 1 Round 1 Min Flutter Kicks 5 Min Rest WOD “Paul” (Modified) 5 Rounds For Time 50 Double Unders 35 Knees-2-Elbows 40 M Overhead Walking Lunge (45/25)

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Workout of the Day

Warm-up Skill 3 Round 3 Push-ups 4 Min Anterior Shoulder Mobility WOD Tabata 40 Floor Press 40 Box Jumps 40 Wall Balls

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Workout of the Day

Warm-up Skill 3 Round 3 Back Squat 4 Min Thoracic Mobility WOD Run St Clair to Bailey and Back 20 Double Unders at Sidewalk 20 After Crossing Every Street

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Workout of the Day

WOD Each min on the min for 30 min 5 Pull-ups 10 Push-ups 15 Squats

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Workout of the Day

WOD 7 Min AMRAP 700 M Row AMRAP Squat Cleans

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Workout of the Day –

WOD 20 Kettlebell Sumo Deadlift High Pull 400 M Run 20 Kettlebell Swings 400 M Run 20 Burpees 400 M Run 20 Ring Dips 400 M Run

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Workout of the Day –

WOD 20 Pull-ups 40 Double Unders 15 Pull-ups 30 Double Unders 10 Pull-ups 20 Double Unders 5 Pull-ups 10 Double Unders

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Workout of the Day –

WOD 7 Round Deadlift Progression Men 10 x 135 8 x 185 5 x 205 5 x 225 3 x 245 Women 10 x 65 8 x 115 5 x 135 5 x 155 3 x 175

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Workout of the Day – Single Unders, Pistol Step-ups, Shoulder Press

Warm-up Skill Organizing the Spine Hip Capsule Mobilization WOD 3 Rounds: 200 Single Unders 20 Pistol Step-ups 12 Shoulder Press (75/45)

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Workout of the Day – Row

Skill Organizing the Spine Hip Rollout WOD For Calories 4 Rounds 500 M Row 2 Min Break

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Workout of the Day – Box Jumps, Push Press, Pull-ups

Warm-up Skill Organizing the Spine Lat Roll-out WOD “Danny” 20 Min AMRAP: 30 Box Jumps 20 Push Press 115/75 30 Pull-Ups

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Workout of the Day – Front Squat, Run

Warm-up Skill Organizing the Spine Neck Position WOD 5 Rounds: 10 Front Squats (95/65) 200 M Run

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Workout of Day – Push-ups, Air Squats

Warm-up Skill Spine Positioning Setting up the Primary Engines Foot/Ankle Mobility WOD 20 Rounds: 5 Push-ups 5 Air Squat

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Workout of Day –

WOD 16 Min Tabata 4 Min Hammer Swings 4 Min Kettebell Swing 4 Min Hammer Swings 4 Min Kettebell Swing

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Workout of Day –

Skill 5 Rounds: 5 Push Jerk 3 Min Rest/Mobilize WOD 2 Rounds: 25 Sit-ups 25 Toes-2 Bar 1000 M Row

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Benchmark 1.0 – Daniel

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Inch Worm Perfect Stretch Skill 10 Minutes of Mobilization WOD “Daniel” For time 50 Pull-ups 400 M Run 21 Thruster (95/65) 800 M Run 21 Thruster (95/65) 400 M Run 50 Pull-ups

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Workout of the Day – Deadlift, Goblet Squat, Hand Release Push ups

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Warm-up Hip/Shoulder Mobility Junkyard Dog Skill 4 Rounds 6-8 Ring Rows 3 Min Rest/Mobilize WOD 14 Min AMRAP 7 Deadlift (135/185) 14 Goblet Squat (1.5pd/1pd) 21 Hand Release Push-ups

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Work of the Day – Row, Double Unders

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 5 Rounds: 5 Push Jerk 3 Min Rest/Mobilize WOD 500 M Row 25 Double Unders 1000 M Row 50 Double Unders 500 M Row 25 Double Unders

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Workout of the Day – Wallballs, Toes 2 Bar, Double Unders

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Instep Touches Perfect Stretch Skill Push Press: 5 Reps @ 50% of 1 RM 3 Reps @ 75% of 1 RM 3 Reps @ 85% of 1 RM 2 Reps @ 90% of 1 RM 2 Reps @ 95% of 1 RM 1 Rep @ 100%

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Workout of the Day – Pull-ups, Ring Push-ups, 400 Meter Run

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Bear Crawl Perfect Stretch Skill 5 Rounds 5 Box Jumps – Increase height each round for PR WOD 4 Rounds For Time 15 Pull-ups 15 Ring Push-ups 400 M Run

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5 x 5 Bar Complex

Warm-up Hip/Shoulder Mobility Junkyard Dog Burgener Warm-up Skill 3 Rounds 80 M Farmers Carry 1 Min Rest 5 Kettlebell Raises Per Arm 3 Min Rest / Mobilize WOD 5×5 Bar Complex 5 Rounds 5 Deadlift 5 Hang Power Clean 5 Front Squats 5 Shoulder-2-Overhead 5 Back Squat Can’t put the bar down. (95 / 65)

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Workout of Day –

WOD 3000 M Row

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Benchmark 1.1 – Pull-ups

WOD “FRAN” 21-15-9 Thursters Pull-ups

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Workout of Day –

11 Min AMRAP 7 Burpees 7 Hang Power Cleans 7 Calorie Row

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Workout of Day –

4 Rounds 50 Kettlebell Swing 250 M Row 5 Push Jerk (135/95)

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Workout of Day –

12 Min AMRAP 5 Gymnastics Complex 20 Air Squats

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Workout of Day –

8 Min Tabata 4 Min Back Squats 4 Min Overhead Walking Lunge

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Workout of Day –

6 Rounds 50M Sprint 15 Push-ups

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Workout of Day –

10 Ring Dips 20 Wallballs 200 M Run 20 Handstand Push-ups 30 Kettlebell Swings 300 M Row 30 Jumping Lunges 40 Sumo Deadlift High Pull 50 Double Unders

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Workout of Day –

15 Min AMRAP Increase by 3 Reps Each Round Pull-ups Hang Power Cleans (95/65)

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Workout of Day –

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 5 Rounds: 5 Push Press 3 Min Rest WOD 4 Rounds 400M Row 400M Run

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Workout of Day –

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Instep Touches Perfect Stretch Skill Shoulder Press: 5 Reps @ 50% of 1 RM 3 Reps @ 75% of 1 RM 3 Reps @ 85% of 1 RM 2 Reps @ 90% of 1 RM 2 Reps @ 95% of 1 RM 1 Rep @ 100%

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Workout of Day –

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Duck Walk Perfect Stretch Skill WOD 50-40-30-20-10 KB Swings 10-20-30-40-50 Double Unders

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Workout of Day –

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill WOD 10 Wallballs 20 Sit-ups 200 M Row 20 Wallballs 40 Sit-ups 400 M Row 30 Wallballs 60 Sit-ups 600 M Row

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Workout of Day –

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Pistol Lunge Perfect Stretch Skill WOD “Nicole” 20 Min AMRAP 400M Run AMRAP Pull-ups

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Workout of Day –

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Inch Worm Perfect Stretch Skill 5 Rounds: Shoulder Press 3 Min Rest WOD 3 Rounds 3 Min AMRAP of Clean & Jerk 2 Min Rest

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Run for fun? What kind of fun is that?!

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Duck Walk Perfect Stretch Skill 4 Rounds: 1 Min Ring Plank 30 Sec Rest 1 Min Squat Hold 3 Min Rest WOD 2 Mile Run

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Workout of Day –

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Warm-up Hip/Shoulder Mobility Junkyard Dogs Burgener Warm-up Skill 5 Rounds: 5 Shoulder Press 3 Min Rest WOD 5 Rounds: 10 Deadlift (135/95) 10 Toes-2-Bar 10 Hand Release Push-ups

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Benchmark 1.0 – Jackie

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Bear Crawl Perfect Stretch Skill 15 Min Mobilization WOD “Jackie” 1000 M Row 50 Thrusters (45/35) 30 Pull-ups

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Did you qualify?

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 5 Rounds: 5 Shoulder Press 3 Min Rest/Mobilize WOD 15 Ring Dips 30 Box Jumps 3 Rope Accents 10 Ring Dips 20 Box Jumps 2 Rope Accents 5 Ring Dips 10 Box Jumps 1 Rope Accents A preliminary list of

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Capacity Test 1.1 – Front Squat

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Inch Worm Perfect Stretch Skill 5 Rounds: Shoulder Press 3 Min Rest WOD 5 Min AMRAP Front Squats

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Workout of Day –

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Mountain Climbers Perfect Stretch Skill 4 Rounds: 1 Min Handstand Holds 30 Rest 5 Box Jumps 2 Min Rest WOD 20 AMRAP: 200 M Row 20 Toes-2-Bar

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…And, boy are my arms tired!

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Mountain Climber Perfect Stretch Skill 5 Rounds: 5 Ring Rows 3-1-0-1 10 Air Squats 3-1-3-1 2 Min Rest WOD 3 Rounds For Time: 10 Ring Push-ups 30 Kettlebell Swing 50 Double Unders For those who are struggling with their Double Unders, here is an article with

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A Real Butt Burner

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 5 Rounds: 5 Shoulder Press 3 Min Rest WOD 5 Rounds For Time 40 M Walking Lunges 30 Weighted Step-ups (70/53)

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Benchmark 1.0 – Murph

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Warm-up Hip/Shoulder Mobility “Roxanne” WOD “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squat 1 Mile Run We’d like to thank all that participated in EBCF’s first annual Memorial Day Murph WOD. Join us next year for your chance at the Murph.

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Workout of Day –

Skill Deadlift 1 Rep Max WOD 12 AMRAP 5 Handstand Push-ups 10 Toes-2-Bar 15 Box Jumps

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Workout of Day –

WOD 3 Rounds 25 Thrusters (95/65) 500 M Run

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Workout of Day –

Warm-up Skill WOD 7 Shoulder-2-Overhead (135/95) 28 Push-ups 500 M Row 7 Deadlift (225/155) 28 Box Jumps 50 Double-Unders 7 Front Squats (135/95) 28 Jumping Lunges 500 M Run

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Benchmark 1.0 – Annie

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Mountain Climber Perfect Stretch Skill 5 Rounds 5 Box Jumps, Increase height every round 30 Sec Rest 6-8 Good Mornings 2 Min Rest WOD “Annie” 50-40-30-20-10 Double-Unders Sit-ups

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Workout of Day –

Skill 5 Rounds: 5 Deadlift 3 Min Rest WOD 7 Min 20 KB Swings On The Min For Every Missed 5 Burpees

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Workout of Day –

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Mountain Climber Perfect Stretch Skill 4 Rounds: 20 M Kettlebell Lunges 2 Min Rest WOD 12 Min Tabata Row for Distance

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Workout of Day –

Warm-up Hip/Shoulder Mobility Junkyard Dog Burgener Warm-up Skill 5 Rounds: 5 Deadlift 3 Min Rest WOD 10 Min AMPRAP: 10 Back Squat (95/65) 7 Ring Push-ups

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Workout of Day –

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Inch Worm Perfect Stretch Skill 4 Rounds: 1 Min Ring Plank 30 Sec Rest 1 Min Squat Hold 2 Min Rest WOD 4 Rounds 30 Double Unders 12 Power Cleans (95/65) 12 Burpee Pull-ups

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Workout of Day –

Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 4 Rounds: 6-8 Strict Supine Pull-ups 3-1-0-2 4 Min Rest/Mobilize WOD 5 Rounds For Time: 500M Row 7 Thrusters (135/95)

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Workout of Day –

Warm-up Hip/Shoulder Mobility Junkyard Dog Burgener Warm-up Skill 5 Rounds: 5 Deadlift 3 Min Rest WOD 25 Air Squats 15 Pull-ups 25 Push-ups 15 Toes-2-Bar 25 Box Jumps 15 Dips 25 Sit-ups 15 Burpees

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Workout of Day –

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Duck Walk Perfect Stretch Skill 5 Rounds: 5 Shoulder Raises 5 Box Jumps 2 Min Rest WOD 12 Min AMRAP 6 Deadlift 6 Front Squats 6 Shoulder-2-Overhead

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Workout of Day –

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Warm-up Hip/Shoulder Mobility Junkyard Dog Burgener Warm-up Skill 5 Rounds: 5 Deadlift 3 Min Rest/Mobilize WOD 50 Hand Release Push-ups 50 Toes-2-Bar 1600M Row

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Workout of Day –

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 3 Rounds: 1 Min Ring Plank 10 Air Squats 3-3-3-3 4 Min Rest/Mobilize WOD 20M Overhead Walking Lunge 200M Weighted Run 20M Overhead Walking Lunge 10 Burpees

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Workout of Day –

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Bear Crawl Perfect Stretch Skill 3 Rounds 5 Bulgarian Split Squats / Leg 2 Min Rest 2 Turkish Get-ups / Arm 2 Min Rest WOD 5 Rounds: 20 Wallballs 20 Pull-ups

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Workout of the Day – 200 Meter Run, 50 Double Unders, 200 Meter Row

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Warm-up Hip/Shoulder Mobility Junkyard Dogs Burgener Warm-up Skill 5 Rounds: 5 Deadlift 3 Min Rest WOD 3 Rounds: 200 M Run 50 Double Unders 200 M Row

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Benchmark 1.0 – Front Squat

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill Front Squat: 5 Reps @ 50% of 1 RM 3 Reps @ 75% of 1 RM 3 Reps @ 85% of 1 RM 2 Reps @ 90% of 1 RM 2 Reps @ 95% of 1 RM 1 Rep @

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Day 2, did you get your +2?

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“Your future is created by what you do today, not tomorrow.” – Robert Kiyosaki Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 4 Rounds: 6-8 Ring Rows 2-1-0-1 1 Min Rest 6-8 Ring Push-ups 2-1-0-1 1 Min Rest WOD 100 Sumo Deadlift High Pull 1600 M Run Day

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It’s on – Paleo Challenge 1.0

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 2 Rounds: Handstand Hold for Time 1 Min Rest 2 Min Couch Stretch on Left Leg 1 Min Rest 2 Min Couch Stretch on Right Leg 1 Min Rest WOD 4 Rounds for Time: 25 Kettlebell Swings 25 Box Jumps

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Paleo in 3, 2, 1…

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Instep Touches Perfect Stretch Skill 5 Rounds: 8 Good Mornings 30 Sec Rest 3 Strict Supine Pull-ups 1 Min Rest WOD 20 Pull-ups 200M Row 20 Push-ups 200M Row 40 Sit-ups 200M Row 40 Air Squats 200M Row The Paleo Challenge starts tomorrow. Are you ready?

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CrossFit – The only drug you need

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“I was training to live and stay alive.” – Philip Weigel Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers 10 Slow Air Squats Perfect Stretch Skill 5 Rounds: 5 Front Squats 3 Min Rest WOD 8 Min Tabata: Shoulder-2-Overhead (135/95) Check out this heartwarming article on the power of getting clean and getting fit

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Lets Go Paleo

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 5 Rounds 5 Box Jumps Increase Height each Round 2 Min Rest WOD 5 Rounds For: 400 M Row 20 Double Unders Get ready for our Paleo Challenge starting on Wednesday the 1st. Stop by EBCF and ask for details.

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Beard Power!

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Warm-up Hip/Shoulder Mobility Junkyard Dog Burgener Warm-up Skill 5 Rounds: 5 Front Squats 3 Min Rest WOD 5 Rounds: 10 Ring Push ups 10 Deadlifts (185/135) Today’s video showcases some excellent deadlift form. Check out Lucas Parker in his successful lift of 505 not once or twice but 5 times.

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I want to be a Supple Leopard!

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Mountain Climbers Perfect Stretch Skill 2 Min Couch Stretch Right Leg 2 Min Couch Stretch Left Leg 2 Min Right Shoulder Stretch 2 Min Left Shoulder Stretch 2 Min Right Lat Stretch 2 Min Left Lat Stretch WOD For Time: 10 Push Press (95/65) 20 Back

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Running is bad for you

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Perfect Stretch Skill 3 Rounds: 1 Min Ring Planks 1 Min Rest 1 Min Weighted Squat Hold 1 Min Rest WOD 3 Rounds 20 Wallballs 10 Hammer Swings each Arm 400 M Row Ok, it’s not bad for you if kept it proper proportions. But here

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Benchmark 1.0 – Cindy

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Perfect Stretch Skill 5 Rounds 5 Front Squat 3 Min Rest WOD 20 Min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats

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One Hundred? Yes, a 100.

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers 10 Burpees Perfect Stretch Skill 3 Rounds: 5 Knees-2-90 30 Sec Rest 3 Rounds: 5 Knees-2-Elbows 30 Sec Rest 3 Rounds: 5 Toes-2-Bar 30 Sec Rest WOD For Time: 100 Thrusters (95/65)

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Going Down?

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers 10 Push-ups Perfect Stretch Skill 5 Rounds 5 Front Squats 3 Min Rest WOD 50 Double Unders 5 Rope Ascents 40 Double Unders 4 Rope Ascents 30 Double Unders 3 Rope Ascents 20 Double Unders 2 Rope Ascents 10 Double Unders 1 Rope Ascents

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I hate ring dips :P

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 3 Rounds: 6-8 Ring Rows 3-1-0-1 4 Min Rest WOD 5 Rounds For Time: 100 Meter Row 10 Ring Dips 10 Shoulder Press (95/55)

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Something about this seems familiar…

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Warm-up Hip/Shoulder Mobility Junkyard Dogs Skill 3 Rounds: 5 Supine Pull ups 1 Min Rest 3 Rounds: 10 Kipping / Butterfly Pull ups 1 Min Rest WOD On the Minute Until Failure: 5 Deadlift 10 Box Jumps For those of you who may have missed the 13.2 workout with Annie Thorisdottir and Lindsey Valenzuela enjoy

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Going Up?

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 5 Rounds: 5 Front Squat 3 Min Rest WOD For Time: 10 Double Unders 100 Meter Row 20 Double Unders 200 Meter Row 30 Double Unders 300 Meter Row 40 Double Unders 400 Meter Row 50 Double Unders 500 Meters

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Benchmark 1.0 – Shoulder Press

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers 10 Burpees Perfect Stretch Skill Shoulder Press: 5 Reps @ 50% of 1 RM 3 Reps @ 75% of 1 RM 3 Reps @ 85% of 1 RM 2 Reps @ 90% of 1 RM 2 Reps @ 95% of 1 RM 1 Rep @ 100%

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Kettlebells, Kettlebells, Kettlebells

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 3 Rounds: 5 Dead Kettlebell Cleans 3 Rounds: 5 Hang Kettlebell Cleans WOD 15 Min AMRAP: 15 Kettlebell Swings 15 Double Unders

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Don’t drop the Baby!

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers 10 Burpees Perfect Stretch Skill 3 Rounds: 10 Overhead Squat WOD 7 Rounds For Time*: 80M Medicine Ball Run (20/12) 10 Wallballs (20/12) 20 Medicine Ball Sit-ups (20/12) *5 Burpee Penalty for every time the ball touches the ground.

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Repeat the Process

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers 10 Burpees Perfect Stretch Skill 4 Rounds: 2 Ring Row 0-2-0-30 1 Min Rest 2 Air Squats 0-30-0-2 1 Min Rest WOD 5 Rounds For Time: 500 Meter Row 15 Pull-ups

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Regionals, anyone?

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers 10 Burpees Perfect Stretch Skill 5 Rounds: 5 Shoulder Press 3-5 Min Rest WOD 8 Min Tabata 8 Min Clean & Jerk (135/95)

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Roughly 105-125

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill Muscle-up Drills WOD For Time: Run 1 Mile A quick search on the internet will turn up a variety of answers, some based on pure calculations and others with statistics from a collegiate study, but the consensus is approximately 105

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You’re doing it right…

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“He showed us a beautiful photo of Rich Froning at the top of an effortless L-sit muscle up and then pointed out the five things wrong with Froning’s technique.” – Danette “Dizzle” Rivera Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Instep Touches Perfect Stretch Skill 5 Rounds: 5 Shoulder Press 3-5 Min Rest

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Benchmark 1.0 – “Fight Gone Bad”

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 3 Rounds: 6 Jumping Lunges 30 Sec Rest 6 Push-ups 3 Min Rest WOD “Fight Gone Bad” 3 Rounds: 1 Min Wallball (20/12) 1 Min Sumo Deadlift High-Pull (75/55) 1 Min Box Jump (24″/20″) 1 Min Push Press (75/55) 1

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Double Up!

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill Double Under Drills WOD 20 Min AMRAP: 10 Push Jerk 20 Double Unders Coach S shares some helpful tips in nailing the double under in today’s video.

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Obsess much?

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Inch Worms Perfect Stretch Skill 5 Rounds: 5 Shoulder Press 3-5 Min Rest WOD 5 Rounds For Time: 5 Handstand Push-ups 10 Pull-ups 15 Sit-ups 20 Box Jumps Check out these 50 signs of CrossFit obsession.

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Benchmark 1.0 – Power Cleans

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Warm-up Hip/Shoulder Mobility Junkyard Dog Burgener Warm-up Skill Power Clean: 5 Reps @ 50% of 1 RM 3 Reps @ 75% of 1 RM 3 Reps @ 85% of 1 RM 2 Reps @ 90% of 1 RM 2 Reps @ 95% of 1 RM 1 Rep @ 100% of 1 RM 1 Rep @

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Go Coach Spealler!

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers 10 Burpees Perfect Stretch Skill 3 Rounds: 1 Min Ring Plank 1 Min Rest 1 Min Squat Hold 3 Min Rest WOD 5 Rounds For Time: 10 Ring Dips 20 Double Unders Chris Spealler showed why he made it to 6 (going on 7) CrossFit Games

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My aren’t we chipper today!

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 4 Rounds: 5 Shoulder Press 45 Sec Rest 5 Box Jumps (Increase height each round) 3 Min Rest WOD For Time: 300 Meter Row 10 Push Press 20 Push-ups 30 Hang Power Cleans 40 Sit-ups 50 Double Unders

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Benchmark 1.0 – Fran

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Mountain Climbers Perfect Stretch Skill 3 Rounds: 5 Ring Dips 45 Sec Rest 10 Air Squats 45 Sec Rest WOD “FRAN” 21-15-9 Thursters Pull-ups

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Row, Row, Row Your Boat…

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Warm-up Hip/Shoulder Mobility Junkyard Dog Burgener Warm-up Skill 5 Rounds: 5 Power Cleans 3-5 Min Rest WOD For Time: 3000 Meter Row

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Genetic Potential

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers 10 Push-ups Perfect Stretch Skill 4 Rounds: Turkish Get-up – 2 Each Arm 45 Sec Rest WOD 8 Min Tabata: 4 Min Handstand Push-ups 4 Min Toes-2-Bar Kelly Starrett of MobilityWOD and Brian MacKenzie of CrossFit Endurance have joined forces on a new project called Genetic

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How not to be a reject.

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Walking Pistol Stretch Perfect Stretch Skill 5 Rounds: 5 Power Cleans 3-5 Min Rest WOD 5 Rounds For Time: 10 Deadlift 15 Wall-Balls The workout for 13.3 has been announced and the movement standards have been posted. Review them carefully so that you “Do the common,

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Don’t be a reject.

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“In the Open, the Athlete is responsible for performing the workout as prescribed and meeting all movement standards. The Judge and Affiliate Manager are responsible for validating that performance.” – CrossFit HQ Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Karaoke Perfect Stretch Skill 4 Rounds: Turkish Get-up – 2 Each Arm 45 Sec

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WE WERE WRONG!

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Mountain Climbers Perfect Stretch Skill 5 Rounds: 40 Meter Overhead Walking Lunge 3-5 Min Rest WOD 4 Rounds For Time: 250 Meter Row 25 Box Jumps Icing an injury has long been thought to be a key to healing an injury. We here at EBCF (particularly

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Benchmark 1.0 – The Bear Complex

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Perfect Stretch Burgener Warm-up Skill 5 Rounds: 5 Power Cleans 3-5 Min Rest WOD The Bear Complex 5 Rounds: 7 Sets *Power Clean->Front Squat->Push Press->Back Squat->Push Press* No Time Limit. Must increase weight each round. Bar cannot touch ground once set has begun.

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Benchmark 1.0 – Back Squat

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Warm-up Hip/Shoulder Mobility Junkyard Dog Skill Back Squat: 5 Reps @ 50% of 1 RM 3 Reps @ 75% of 1 RM 3 Reps @ 85% of 1 RM 2 Reps @ 90% of 1 RM 2 Reps @ 95% of 1 RM 1 Rep @ 100% of 1 RM 1 Rep @ 105% of

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Annie VS Lindsey

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Surface 2 Air Perfect Stretch Skill 3 Rounds: 1 Min of 10 Sec L-Sits WOD For Time: 20-15-10-5 Push Press Push Up 13.2 was announced last night and Annie once again proved why she is the fittest woman on the planet. Going head to head with

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At the end of your rope?

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Inch Worms Perfect Stretch Skill 2 Rounds: 5 Practice Ascents WOD 15 AMRAP: 1 Rope Ascents 10 Kettlebell Swing 50 Meter Run Life can be stressful, the key is recognizing it and then doing something to manage it. CrossFit in your routine will assist, but it

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Gym or Box?

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Warm-up Hip/Shoulder Mobility Junkyard Dog Skill 5 Rounds: 5 Back Squat 3-5 Min Rest WOD 21 Sumo-Deadlift High Pull (115 / 75) 50 Double Unders 15 Sumo-Deadlift High Pull 50 Double Unders 9 Sumo-Deadlift High Pull 50 Double Unders With the connotation associated with the word “Gym” today, CrossFit athletes tend to prefer the term

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Well isn’t that Clever…

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 3 Rounds: 2 Min Ring Plank 3-5 Min Rest 2 Min Handstand 3-5 Min Rest WOD 12 Min Tabata: 4 Min Pull-ups 4 Min Box Jumps 4 Min Sit-ups Week 1 is done for Open 13 and Kristan Clever topped

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Capacity Test 1.0

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Warm-up Hip/Shoulder Mobility Junkyard Dog Skill 5 Rounds: 5 Back Squat 3-5 Min Rest WOD 5 Min AMRAP: Front Squat (95/65) For those of you who are keeping up with the Open Workouts, the video above features Kelly Starrett, Carl Paoli, Diane Fu, and Brian MacKenzie with some advice on how to knock out 13.1

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Let’s Get Ready to Ruuummmbbbllle…

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Perfect Stretch Skill 5 Rounds: 5 Ring Rows 3-1-0-1 1 Min Rest 10 Air Squats 1 Min Rest WOD 15 Min AMRAP: 400 Meter Row 10 Ring Push-ups 15 Box Jumps The CrossFit Games Open Workouts are officially posted. You can follow the workouts and see

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Triple D’s

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Warm-up Hip/Shoulder Mobility Junkyard Dog Skill 3 Rounds: 6-8 Negative Hold Pull-ups 3-1-0-1 3-5 Min Rest WOD For Time: 50 Deadlift (135/95) 50 Ring Dips 50 Double Unders

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Showing Up.

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“Eighty percent of success is showing up.” – Woody Allen Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Perfect Stretch Burgener Warm-up Skill 5 Rounds: 5 Shoulder Press 1 Min Rest WOD X Pattern for Time: 10 Hang Power Cleans (135/95) 10 Bar Over Burpees Check out this great article on the CrossFit community

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And so it begins…

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Warm-up Hip/Shoulder Mobility Junkyard Dog Skill 5 Rounds: 5 Back Squat 3-5 Min Rest WOD 5 Rounds For Time: 500 Meter Row 100 Meter Row

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Graduation!!!

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Congrats to our first class of 101 Grads. Kathy Judy Diane* Tom* Ryan* Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Surface 2 Air Perfect Stretch Skill 5 x Air Squats 5 x Push-Ups 5 x Sit-ups WOD CrossFit 101: 200 Meter Row 15-12-9 reps Air Squats Push-ups Sit-ups 200 Meter Row

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Jerk!?

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“A Push Jerk is a progression of the push press in which a forceful hip drive coupled with a drop under the bar–a catch–is used to aid in getting the load overhead.” – Athlepedia Warm-up Hip/Shoulder Mobility Junk-yard Dog Skill 5 Rounds: 3 Push Jerk 3 Min Rest WOD 5 Rounds: 10 Deadlift 10 Toes-2-Bar

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Get into the swing of things…

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Perfect Stretch Skill 3 Rounds: 5 Good Mornings 1 Min Rest 5 Handstand Push-Ups 3 Min Rest WOD CrossFit 101: 15-12-9 Reps For Time Kettlebell Swings Thrusters Burpees

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I saw the sign.

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Check out our new signage. Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Inch Worms Perfect Stretch Skill 3 Rounds: 6-8 Ring Rows 3-1-0-1 45 Sec Rest 20 Steps Weighted Walking Lunge 3 Min Rest WOD 15 Min AMRAP: 10 Pull-ups 20 Wall-Balls 30 Double-Unders

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Don’t Be a Robot. Be Flexible.

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 5 Sets: 3 Ring Dips 2-1-0-1 1 Min Rest 5 Sets: 3 Overhead Squat 2-1-0-1 1 Min Rest WOD CrossFit 101: 10 Min AMRAP 5 Ring Dips 10 Overhead Squats 15 Hollow Rocks Here are 9 stretches to assist in

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Go Team!

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We’d like to thank all who showed up to make today fun and exciting. Warm-up 400 Meter Row Skill 3 Box Jumps 1 Tire Flip 1 Burpee 3 Hammer Swings Each Arm WOD In Teams of 3 have each member do 3 times, 1 person at a time rotating: 10 Box Jumps 5 Tire Flips

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Gluten-Free: Not Just for Celiac’s Sufferers

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“…you aren’t missing out on anything nutritionally by avoiding gluten, except for some potential nasty health issues down the line.” – Mark Sisson Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Mountain Climbers Perfect Stretch Skill 3 Rounds: 1 Min Weighted Kettle-Bell Squat Hold 30 Sec Rest 1 Min Plank 30 Sec Rest WOD

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Consistency

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“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 5 Rounds: 4 Box Jumps – increase height each round 3 Min Rest WOD 5 Rounds For Time: 10 Push Press 20 Double

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The Burgener Warm-Up

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Perfect Stretch Burgener Warm-Up Skill 5 Rounds: 3 Hang Power Cleans – increase weight each round 3 Min Rest WOD 8 Min AMRAP: 5 hang power cleans 7 box jumps 9 sit-ups

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Benchmark 1.0 – J.T.

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Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 5 Sets of: 3 Ring Dips 2-1-X-1 Rest 90 Secs 2 Turkish Get-ups each Arm Rest 90 Secs WOD “J.T.”: 21-15-9 Reps: Handstand Push-ups Ring Dips Push-ups

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Balance of Training

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“If you undertrain, you may not finish; if you overtrain, you may not start.” – Anonymous Athlete Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Instep Touches Mountain Climbers Perfect Stretch 16 Pass-Throughs Skill Double-Under Technique 3 x 3 Kipping Pull-ups 3 x 3 Thrusters WOD CrossFit 101: For Time 400 Meter Row 30

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Are you hitting your performance wall?

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Warm-up Hip/Shoulder Mobility Surface-to-Air Power Skips High Knees Butt Kickers Perfect Stretch Skill 1 Min Rest Between each Set 3 x 3 Wall-Balls 3 x 3 Kipping Pull-ups WOD CrossFit 101: 5 Rounds for Time 7 wall-balls 7 push-ups 7 pull-up progressions

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Hungry?

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Warm-up Hip/Shoulder Mobility 5 Junkyard Dogs Perfect Stretch Skill Build to 3 Rep Max Deadlift WOD 4 Min Tabata: 2 Min Hand Release Push-ups 2 Min Box Jumps Check out these 11 things to consider when trying to eat healthy.

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Now that’s a stretch!

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All human beings should be able to perform basic maintenance on themselves – Kelly Starrett, DPT Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Inch Worm Perfect Stretch Skill 4 Rounds: 10 Sit-ups 45 Sec Rest 100 ft Farmer’s Carry 3 Min Rest WOD CrossFit 101: 3 Rounds for Time 200 Meter Row 10

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Determination

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Warm-up Hip/Shoulder Mobility Surface-to-Air Power Skips High Knees Butt Kickers Perfect Stretch Skill 3 Rounds: 1 Min Ring Planks 2 Min Rest 1 Min Kettlebell Squat Hold 2 Min Rest WOD 5 Rounds For Time: 100 Meter Sprint 10 Burpees

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Sleep is good…zzzzzz

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“Good sleep is one of the most important elements of health maintenance, as well as athletic performance and improvement.” – Martin Rawls-Meehan Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Burpee Broad Jumps Perfect Stretch Skill 3 Rounds: 10 Pull-up Progressions 1 Min Rest 5 Box Jumps 1 Min Rest WOD CrossFit 101: 4

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Team-Up!

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“Coming together is a beginning; keeping together is progress; working together is success.” – Henry Ford Warm-up Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Perfect Stretch Skill 3 Rounds: 20 Air Squats Rest 1 Min 10 Push-ups Rest 1 Min WOD In teams of 2 – For Time: 4000 Meter Row 100 Burpees

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The Importance of Encouragement

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Warm-up R^3 – (Run, Row, Jump Rope) Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Inch Worm Perfect Stretch Skill 3 Sets: 5 Front Squats 3-5 Min Rest 3 Sets: 3 Thrusters 3-5 Min Rest WOD CrossFit 101: 3 Rounds for Time 200 Meter Row 10 Thrusters 10 Sit-ups Encouragement can help you take that

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Going for a walk…

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Warm-up RRR – (Run, Row, Jump Rope) Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Inch Worms Skill 4 Sets: 5 x Bulgarian Split Squat Each Leg 4 Min Rest WOD 4 Rounds for Time: 45lb Overhead Walking Lunge for 50 ft 21 Burpees

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Record Time!

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Warm-up 5 Junkyard Dogs 20 Pass-Throughs 20 Good Mornings Deadlift Stretches Skill Work up to a heavy Push-Press: 5 x 50% of 1 Rep Max (1-RM) 3-5 Min Rest 3 x 75% of 1-RM 3-5 Min Rest 1 x 85% of 1-RM 3-5 Min Rest 1 x 90-95% of 1-RM 3-5 Min Rest 1 x

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Thank you.

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Warm-up RRR – (Run, Row, Jump Rope) Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Perfect Stretch – (aka Samson Lunge) Skill 3 Rounds: 5 Hand release Push-Ups w/ 30 sec pause at the top 5 Box Jumps adding height each round 2 Min Rest WOD 4 Min Tabata – Alternating Wall-Balls and Sit-Ups 400

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Class Schedule Posted.

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Warm-up RRR – (Run, Row, Jump Rope) Hip/Shoulder Mobility Power Skips High Knees Butt Kickers Perfect Stretch – (aka Samson Lunge) Skill 5 x Air Squats 5 x Push-Ups 5 x Sit-ups WOD CrossFit 101: 200 Meter Row 15 Air Squats 15 Push-ups 15 Sit-ups 12 Air Squats 12 Push-ups 12 Sit-ups 9 Air Squats

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We’re In Business!

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We are OFFICIALLY OPEN! We are hosting an open house for those interested in previewing the facility Jan 14th – Feb 2nd. Hours are as follows: Mon-Fri 9-5 Sat-Sun By Appointment Regular classes are starting Feb 4th so sign up now! Check out our Contact Us page for location and phone number. We look forward to being

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Be Enabled.