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September 23, 2017 Team WOD: Squat Clean Thruster: 6 Min to find 1RM & FT: Row (Cal) and Thrusters

Team WOD: Squat Clean Thruster: 6 Min to find 1RM As a team of 2 take 6 minutes to find a Squat Clean Thruster 1 Rep Max. * Start with empty barbell. BTWB Team WOD: FT: Row (Cal) and Thrusters As a team of 2 complete for time: 100 Row (Cal) 100 Thrusters (115#/75#) * Alternate wor...

September 23, 2017 Advanced RX: Bear Complex : 3RM & Chipper: Rows, Power Snatches, Thrusters and Run

Advanced RX Class: Bear Complex : 3RM Find your Bear Complex 3 Rep Max. This counts as one s...

September 22, 2017 Overhead Squat 2-2-2 & AMRAP 10 mins: Runs, Overhead Squats and Toes-to-bar

Overhead Squat 2-2-2 Overhead Squat 2-2-2 Use the heaviest weight you can for each set. Rest...

September 21, 2017 FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans

FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans 5 rounds, 1...

September 20, 2017 Ring Muscle-ups : Max Set or MU Practice & Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU

Ring Muscle-ups : Max Set or MU/Pull-up Practice A single set of Muscle-ups for max reps. 15 ...

September 19, 2017 Push Jerk 4-4-4 & FT: Row and Push Press

Push Jerk 4-4-4 Push Jerk 4-4-4 Use the heaviest weight you can for each set. Rest as needed...

September 18, 2017 Back Squat : 5 Rep Max & AMRAP 15 mins: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating) and Box Jumps

Back Squat : 5 Rep Max Find your Back Squat 5 Rep Max. BTWB AMRAP 15 mins: Chest-to-ba...

September 16, 2017 Team WOD: AMRAP 16 mins: Shuttle Runs, Overhead Squats and Hand Release Push-Ups

Team WOD: AMRAP 16 mins: Shuttle Runs, Overhead Squats and Hand Release Push-Ups As a team of...

September 16, 2017 Advanced RX: EMOM for 10 mins: Squat Snatch & 4 RFT: Run, Overhead Squats and Push Up s Rings)

Advanced RX Class: EMOM for 10 mins: Squat Snatch 1 Squat Snatch, pick load Every 1 min for ...

September 15, 2017 Deadlift 2-2-2-2-2 & AMRAP 15 mins: Run, Air Squats, Handstand Push-ups and Deadlifts

Deadlift 2-2-2-2-2 Deadlift 2-2-2-2 Use the heaviest weight you can for each set. Rest as ne...

September 14, 2017 Ring Dip (Weighted) 5-5-5-5-5 & 50-40-30-20-10: Row (calories) and AbMat Sit-ups

Ring Dip (Weighted) 5-5-5-5-5 Ring Dip (Weighted) 5-5-5-5-5 Use the heaviest weight you can f...

September 13, 2017 Lifting: Complex 1 Hang Power Clean + 1 Hang Squat Clean & AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double Unders

Lifting: Complex 1 Hang Power Clean + 1 Hang Squat Clean Hang Power Clean 1-1-1-1-1, using hea...

September 12, 2017 Shoulder Press 3-3-3-1-1-1 & Chipper: Runs, Pull-ups, C2B Pull-ups and Bar Muscle-ups

Shoulder Press 3-3-3-1-1-1 Shoulder Press 3-3-3-1-1-1 Use the heaviest weight you can for eac...

September 11, 2017 Team WOD: Hotshots 19

“Hotshots 19“ As a team of 2 complete 6 rounds for time of: 30 Squats 19 Power cleans (135#/...

September 11, 2017 Back Squat : 7 Rep Max & Never Forget

Back Squat : 7 Rep Max Find your Back Squat 7 Rep Max. BTWB 9/11: Never Forget SRCF Tr...

September 9, 2017 Team WOD: Hotshots 19

Team WOD: Hotshots 196 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pul...

September 9, 2017 Advanced RX: Clean & Jerk : 1 Rep Max & 10 RFT: Power Cleans, Run and Chest-to-bar Pull-ups & FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

Advanced RX Class: Clean & Jerk : 1 Rep Max Record your best Clean & Jerk 1 Rep Max l...

September 8, 2017 Power Snatch 1-1-1 & 21-18-15-12-9: Row (Cal), Power Snatches and Up And Over Box Jumps

Power Snatch 1-1-1 Power Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as ...

September 7, 2017 Clean Pull 3-3-3-3 & Alt EMOM 18 mins: Wall Balls, Runs and Deadlifts

Clean Pull 3-3-3-3 Clean Pull 3-3-3-3 Use the heaviest weight you can for each set. Rest as ...

September 6, 2017 Thruster 10-10-10 & 5 RFT: Handstand Push-ups, Ring Dips, Toes-to-bars and Air Squats

Thruster 10-10-10 Thruster 10-10-10 Use the heaviest weight you can for each set. Rest as ne...

September 5, 2017 Back Squat : 10 Rep Max & #HelenForHouston

Back Squat : 10 Rep Max Find your Back Squat 10 Rep Max. BTWB #HelenForHouston 3 roun...

September 2, 2017 Team WOD: Clean & Jerk : 1 Rep Max & Team Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars

Team WOD: Clean & Jerk : 1 Rep Max Record your best Clean & Jerk 1 Rep Max lift. * 8...

September 2, 2017 Advanced RX: Snatch 1-1-1-1 & 4-5-6-6-5-4: Squat Snatches, Muscle-ups and Clean & Jerks

Advanced RX Class: Snatch 1-1-1-1 Snatch 1-1-1-1 Use the heaviest weight you can for each se...

September 1, 2017 Dumbbell Bicep Curl 8-8-8-8 & FT: Rows and Wall Balls

Dumbbell Bicep Curl 8-8-8-8 Dumbbell Bicep Curl 8-8-8-8 Use the heaviest weight you can for e...

August 31, 2017 Deadlift 3-3-3-3 & FT: Handstand Push-ups and Deadlift Ladder

Deadlift 3-3-3-3 Deadlift 3-3-3-3 Use the heaviest weight you can for each set. Rest as need...

August 30, 2017 Bench Press : 1 Rep Max & 3 RFT: Rows, Overhead Squats and Runs

Bench Press : 1 Rep Max Record your best Bench Press 1 Rep Max lift. BTWB 3 RFT: Rows,...

August 29, 2017 Hang Power Clean 3-3-3-3

Hang Power Clean 3-3-3-3Hang Power Clean 3-3-3-3 Use the heaviest weight you can for each set. R...

August 29, 2017 Hang Power Clean 3-3-3-3 & 21-15-9: Ball Slams, Burpees and Hang Power Cleans

Hang Power Clean 3-3-3-3 Hang Power Clean 3-3-3-3 Use the heaviest weight you can for each se...

August 28, 2017 Back Squat : 15 Rep Max & 10 RFT: Strict Pull-ups, Push-up (hand release), and Air Squats

Back Squat : 15 Rep Max Find your Back Squat 15 Rep Max. BTWB 10 RFT: Strict Pull-up...

August 26, 2017 Saimo

Saimo As many rounds as possible in 21 minutes of: 200m Run With Medicine Ball (20#/14#) 20 ...

August 25, 2017 Shoulder Press 5-5-5 & Alt EMOM 18 mins: Run, Dumbbell Push Press and Row

Shoulder Press 5-5-5 Shoulder Press 5-5-5 Use the heaviest weight you can for each set. Rest...

August 24, 2017 Wittman

Wittman 7 rounds for time of: 15 Kettlebell Swings (53#/35#) 15 Power Cleans (95#/65#) 15 B...

August 23, 2017 Hang Squat Snatch + Snatch Balance 1-1-1-1-1 & FT: Power Snatches, Toes-to-bars

Hang Squat Snatch + Snatch Balance 1-1-1-1-1 Hang Squat Snatch + Snatch Balance 1-1-1-1-1 Use...

August 22, 2017 Bench Press 3-3-3

Bench Press 3-3-3Bench Press 3-3-3 Use the heaviest weight you can for each set. Rest as needed ...

August 22, 2017 Bench Press 3-3-3 & Baseline

Bench Press 3-3-3 Bench Press 3-3-3 Use the heaviest weight you can for each set. Rest as ne...

August 21, 2017 Back Squat : 20 Rep Max

Back Squat : 20 Rep MaxRecord your best Back Squat 20 Rep Max lift. Notes: This should be a maxim...

August 21, 2017 Back Squat : 20 Rep Max & AMReps 5 mins: Burpees

Back Squat : 20 Rep Max Record your best Back Squat 20RM lift * This should be a maximal unbr...

August 19, 2017 Squat Clean + Thruster : 1 Rep Max

Squat Clean + Thruster : 1 Rep MaxRecord your best Squat Clean + Thruster 1 rep max lift.BTWB

August 19, 2017 Team WOD: 2 RFT: Row Calories, Dumbell Manmakers, Up And Over Box Jumps, KB Swings, Walking Lunges, and Toes-to-Bar

Team WOD: 2 RFT: Row Calories, Dumbell Manmakers, Up And Over Box Jumps, KB Swings, Walking Lun...

August 19, 2017 Advanced RX: Squat Clean + Thruster : 1 Rep Max & 4x AMRAP 2 mins: Ring Handstand Push Ups, Row (Cal) and Max Reps Thrusters

Advanced RX Class: Squat Clean + Thruster : 1 Rep Max Record your best Squat Clean + Thruster...

August 18, 2017 EMOM for 6 mins: Deadlifts & Chipper: DU, Deadlifts, K2E, Pull-ups, and Slam Balls

EMOM for 6 mins: Deadlifts 2 Deadlifts, pick load Every 1 min for 6 mins. * Touch and go, no...

August 17, 2017 Lifting: Hang Squat Cleans and Muscle-ups

Lifting: Hang Squat Cleans and Muscle-upsHang Squat Clean 3-3-3, using heaviest weight per set Mu...

August 17, 2017 Lifting: Hang Squat Cleans and Muscle-ups & FT: Air Squats and Muscle-ups & FT: Air Squats and Bar Muscle-ups

Lifting: Hang Squat Cleans and Muscle-ups Hang Squat Clean 3-3-3, using heaviest weight per se...

August 16, 2017 Bench Press 5-5-5 & 21-18-15-12: Push Press, Burpees and Runs

Bench Press 5-5-5 Bench Press 5-5-5 Use the heaviest weight you can for each set. Rest as ne...

August 15, 2017 Front Squat 2-2-2 & Alt EMOM 20 mins: Rows and Dumbbell Thrusters

Front Squat 2-2-2 Front Squat 2-2-2 Use the heaviest weight you can for each set. Rest as ne...

August 14, 2017 Overhead Squat 3-3-3

Overhead Squat 3-3-3Overhead Squat 3-3-3 Use the heaviest weight you can for each set. Rest as n...

August 14, 2017 Overhead Squat 3-3-3 & "Tabata" - Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

Overhead Squat 3-3-3 Overhead Squat 3-3-3 Use the heaviest weight you can for each set. Re...

August 12, 2017 Team WOD: Chipper: Wall Balls, Double Unders, Hang Power Cleans, Sit-ups and Run

Team WOD: Chipper: Wall Balls, Double Unders, Hang Power Cleans, Sit-ups and Run As a team of ...

August 12, 2017 Advanced RX: Split Jerk 1-1-1-1-1 & AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders

Advanced RX Class: Split Jerk 1-1-1-1-1 Split Jerk 1-1-1-1-1 Use the heaviest weight you can...

August 11, 2017 Weighted Pull Up 3-3-3-3-3

Weighted Pull Up 3-3-3-3-3Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for each se...

August 11, 2017 Weighted Pull Up 3-3-3-3-3 & 21-15-9: Deadlifts, Pull-ups and Runs

Weighted Pull Up 3-3-3-3-3 Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for eac...

August 10, 2017 Power Snatch : 2 RM (Touch and Go)

Power Snatch : 2 RM (Touch and Go)Find your Power Snatch 2 Rep Max. * Use mats, touch and go.BTWB

August 10, 2017 Power Snatch : 2 RM (Touch and Go) & FT: Rows and Power Snatches

Power Snatch : 2 RM (Touch and Go) Find your Power Snatch 2 Rep Max. * Touch and go. BTWB ...

August 9, 2017 Front Squat 4-4-4

Front Squat 4-4-4Front Squat 4-4-4 Use the heaviest weight you can for each set. Rest as needed ...

August 9, 2017 Front Squat 4-4-4 & FT: Front Squats and Rope Climbs

Front Squat 4-4-4 Front Squat 4-4-4 Use the heaviest weight you can for each set. Rest as ne...

August 8, 2017 Bench Press 7-7-7

Bench Press 7-7-7Bench Press 7-7-7 Use the heaviest weight you can for each set. Rest as needed ...

August 8, 2017 Bench Press 7-7-7 & 5 RFT: Handstand Push-ups, Ring Dips and Push-ups

Bench Press 7-7-7 Bench Press 7-7-7 Use the heaviest weight you can for each set. Rest as ne...

August 7, 2017 Kelly

Kelly5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs Choose Kell...

August 7, 2017 Kelly & Mini-Kelly

Kelly 5 rounds for time of: Run 400m 30 Box Jumps (24/20") 30 Wall Balls (20#/14#) * Choos...

August 5, 2017 Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups As a team ...

August 5, 2017 Advanced RX Class: Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans & Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups & Pt. 2: AMRAP 3 Minutes

Advanced RX Class: Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans Every 1 min for 10 mins,...

August 4, 2017 Lifting: Back Squats and Weighted Ring Dips & 4 RFT: Walking Lunges and AbMat Sit-ups

Lifting: Back Squats and Weighted Ring Dips Back Squat 3-3-3-3, using heaviest weight per set ...

August 3, 2017 Deadlift 3-3-3-3

Deadlift 3-3-3-3Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed betw...

August 3, 2017 Deadlift 3-3-3-3 & 3 RFT: Deadlifts, Rows and Box Jumps

Deadlift 3-3-3-3 Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed...

August 2, 2017 Hang Squat Snatch 3-2-1-1-1

Hang Squat Snatch 3-2-1-1-1Hang Squat Snatch 3-2-1-1-1 Use the heaviest weight you can for each ...

August 2, 2017 Hang Squat Snatch 3-2-1-1-1 & 2 RFT: Overhead Squats, Toes-to-bars and Double Unders

Hang Squat Snatch 3-2-1-1-1 Hang Squat Snatch 3-2-1-1-1 Use the heaviest weight you can for e...

August 1, 2017 Bench Press 10-10-10

Bench Press 10-10-10Bench Press 10-10-10 Use the heaviest weight you can for each set. Rest as n...

August 1, 2017 Bench Press 10-10-10 & Chipper: Runs, Kettlebell Swings, and Pull Ladder

Bench Press 10-10-10 Bench Press 10-10-10 Use the heaviest weight you can for each set. Rest...

July 31, 2017 Front Squat 6-6-6

Front Squat 6-6-6Front Squat 6-6-6 Use the heaviest weight you can for each set. Rest as needed ...

July 31, 2017 Front Squat 6-6-6 & FT: Wall Balls, Lateral Burpee Over Barbells and Front Squats

Front Squat 6-6-6 Front Squat 6-6-6 Use the heaviest weight you can for each set. Rest as ne...

July 29, 2017 Lifting: Power Snatch and Squat Snatch

Lifting: Power Snatch and Squat SnatchPower Snatch 1-1-1-1-1, using heaviest weight per set Squat...

July 29, 2017 Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump OversAs a Team of 2, Com...

July 29, 2017 Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder

Lifting: Power Snatch and Squat SnatchPower Snatch 1-1-1-1-1, using heaviest weight per set Squat...

July 29, 2017 Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & AMReps 3 mins: Hollow Rocks

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs As a Team of 2,...

July 29, 2017 Advanced RX: Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder & EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks

Advanced RX Class: Lifting: Power Snatch and Squat Snatch Power Snatch 1-1-1-1-1, using heavi...

July 28, 2017 Thruster 5-4-3-2-1 & FT: Thrusters, Row, and Double Unders

Thruster 5-4-3-2-1 Thruster 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as ...

July 27, 2017 Bench Press 1-1-1-1-1 & 7 RFT: Sumo Deadlift High Pulls and Ring Dips

Bench Press 1-1-1-1-1 Bench Press 1-1-1-1-1 Use the heaviest weight you can for each set. Re...

July 26, 2017 Power Clean (Touch & Go) 3-3-3 & AMRAP 15 mins: Runs, Burpees, and Bar Muscle Ups

Power Clean (Touch & Go) 3-3-3 Power Clean (Touch & Go) 3-3-3 Use the heaviest weight...

July 25, 2017 Shoulder Press 1-1-1 & 10 RFT: Deadlifts and Handstand Push Ups

Shoulder Press 1-1-1 Shoulder Press 1-1-1 Use the heaviest weight you can for each set. Rest...

July 24, 2017 Front Squat 8-8-8

Front Squat 8-8-8Front Squat 8-8-8 Use the heaviest weight you can for each set. Rest as needed ...

July 24, 2017 Front Squat 8-8-8 & 5 RFT: Front Squats, AbMat Sit-ups and Runs

Front Squat 8-8-8 Front Squat 8-8-8 Use the heaviest weight you can for each set. Rest as ne...

July 22, 2017 Lifting: 1 Snatch Balance + 1 Overhead Squat

Lifting: 1 Snatch Balance + 1 Overhead SquatSnatch Balance 1-1-1-1-1, using heaviest weight per s...

July 22, 2017 Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks

Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and ...

July 22, 2017 Lifting: 1 Snatch Balance + 1 Overhead Squat & Pt. 1: 21-15-9: Sumo Deadlift High Pulls and Overhead Squats & Pt. 2: 21-15-9: Power Clean & Jerks and Box Jump Overs

Lifting: 1 Snatch Balance + 1 Overhead Squat Snatch Balance 1-1-1-1-1, using heaviest weight p...

July 21, 2017 Alt EMOM 10 mins: Weighted Pull-ups and Weighted Ring Dips & AMRAP 15 mins: Run, Kettlebell Swings and Pull-ups

Alt EMOM 10 mins: Weighted Pull-ups and Weighted Ring Dips Every 1 min for 10 mins, alternatin...

July 20, 2017 Deadlift 4-4-4 & Row 3k

Deadlift 4-4-4 Deadlift 4-4-4 Use the heaviest weight you can for each set. Rest as needed b...

July 19, 2017 Squat Clean 1-1-1-1-1 & Karen

Squat Clean 1-1-1-1-1 Squat Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Re...

July 18, 2017 Shoulder Press 3-3-3 & Chipper: Runs, Toes-to-bars, Handstand Push-ups, K2E, Ring Dips, Sit-ups, and Push-ups

Shoulder Press 3-3-3 Shoulder Press 3-3-3 Use the heaviest weight you can for each set. Rest...

July 17, 2017 Team WOD: FT: Double Unders, AbMat Sit-ups and Power Clean & Jerks

Team WOD: FT: Double Unders, AbMat Sit-ups and Power Clean & Jerks As a team of 2 complete f...

July 17, 2017 Back Squat 2-2-2 & AMRAP 12 mins: Dumbbell Front Squats, One Arm Dumbbell Snatch and Burpees

Back Squat 2-2-2 Back Squat 2-2-2 Use the heaviest weight you can for each set. Rest as need...

July 15, 2017 Advanced RX Class: Clean & Jerk 1RM & Pt. 1: FT: Strict Muscle-ups, Double Unders & Pt. 2: FT: Clean & Jerks and AbMat Sit-ups

Advanced RX Class: Clean & Jerk 1RM Clean & Jerk 1 Use the heaviest weight you can f...

July 14, 2017 Squat Snatch 1-1-1-1-1 & AMRAP 5 mins: Overhead Squats and Box Jumps

Squat Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. ...

July 13, 2017 White

Skill Work: Rope Climb Progressions, Rope Climb Practice Rope Climb Progression Rope Climb F...

July 12, 2017 Shoulder Press 5-5-5 & 5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

Shoulder Press 5-5-5 Shoulder Press 5-5-5 Use the heaviest weight you can for each set. Rest...

July 11, 2017 Back Squat 4-4-4 & FT: Runs, 2 For 1 Wall Balls, and Pull-ups

Back Squat 4-4-4 Back Squat 4-4-4 Use the heaviest weight you can for each set. Rest as need...

July 10, 2017 Lifting: Bench Press and Deadlifts & FT: Air Squats, Deadlifts and Ring Dips

Lifting: Bench Press and Deadlifts Bench Press 5-5-5, using heaviest weight per set Deadlift ...

July 8, 2017 Team WOD: Chipper: Row, Kettlebell Swings, Double Unders and Overhead Squats

Team WOD: Chipper: Row, Kettlebell Swings, Double Unders and Overhead Squats As a team of 2 co...

July 8, 2017 Advanced RX Class: EMOM for 10 mins: Snatch & 3 RFT: Overhead Squats, Double Unders and Rows

Advanced RX Class: EMOM for 10 mins: Snatch 1 Snatch, pick load Every 1 min for 10 mins. BTW...

July 7, 2017 Lifting: Complex 1 Squat Clean + 1 Hang Squat Clean & FT: Runs, Chest-to-bar Pull-ups, and Dumbbell Hang Cleans

Lifting: Complex 1 Squat Clean + 1 Hang Squat Clean Squat Clean 1-1-1-1-1, using heaviest weig...

July 6, 2017 Back Squat 6-6-6 & 4 RFT: Row Calories, Back Squats and Toes-to-bars

Back Squat 6-6-6 Back Squat 6-6-6 Use the heaviest weight you can for each set. Rest as need...

July 5, 2017 Shoulder Press 7-7-7 & AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps

Shoulder Press 7-7-7 Shoulder Press 7-7-7 Use the heaviest weight you can for each set. Rest...

July 4, 2017 Team America

Team America *In teams of two complete for time: 100 Kettlebell Swings (53#/35#) 50 Burpees ...

July 3, 2017 Front Squat 3-3-3-3 & 10 RFT: Thrusters, Push-ups, Run, and Rest

Front Squat 3-3-3-3 Front Squat 3-3-3-3 Use the heaviest weight you can for each set. Rest a...

July 1, 2017 Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1Power Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as...

July 1, 2017 Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups As a team of 2 complete for time: 40 P...

July 1, 2017 Advanced RX: Power Clean 1-1-1-1-1 & Chipper: Runs, Power Cleans, and Pull-ups

Advanced RX Class: Power Clean 1-1-1-1-1 Power Clean 1-1-1-1-1 Use the heaviest weight you c...

June 30, 2017 AMRAP 20 mins: Handstand Push-ups, Knees To Elbows and DB Walking Lunges

AMRAP 20 mins: Handstand Push-ups, Knees To Elbows and DB Walking Lunges Complete as many roun...

June 29, 2017 Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & FT: Wall Balls, Runs, and Deadlifts

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups Every 1 min for 10 mins, alternating between: ...

June 28, 2017 Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat & 5 RFT: Power Snatches, Overhead Squats and Double Unders

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat Snatch G...

June 27, 2017 Shoulder Press 10-10-10 & AMRAP 7 mins: Row, Push Press then Max Reps Burpees

Shoulder Press 10-10-10 Shoulder Press 10-10-10 Use the heaviest weight you can for each set....

June 26, 2017 Back Squat 8-8-8 & 5 RFT: Runs, Back Squats and Rope Climbs

Back Squat 8-8-8 Back Squat 8-8-8 Use the heaviest weight you can for each set. Rest as need...

June 24, 2017 EMOM for 10 mins: Power Snatch

EMOM for 10 mins: Power Snatch1 Power Snatch, pick load Every 1 min for 10 mins.BTWB

June 24, 2017 Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups

Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups Teams of 2 ...

June 24, 2017 Advanced RX: EMOM for 10 mins: Power Snatch & Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, and Front Squats & Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks

Advanced RX Class: EMOM for 10 mins: Power Snatch 1 Power Snatch, pick load Every 1 min for ...

June 23, 2017 Deadlift 5-5-5 & E3MOM: Run, Deadlifts and Wall Balls

Deadlift 5-5-5 Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed b...

June 22, 2017 Snatch Balance 1-1-1-1-1 & AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

Snatch Balance 1-1-1-1-1 Snatch Balance 1-1-1-1-1 Use the heaviest weight you can for each se...

June 21, 2017 Lifting: Complex 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk & AMRAP 7 mins: Hang Power Cleans and Lateral Burpees

Lifting Complex: 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk Deadlift 3-3-3-3, using heaviest w...

June 20, 2017 Front Squat : 1 Rep Max

Front Squat : 1 Rep MaxRecord your best Front Squat 1 Rep Max lift. * use mats for dropsBTWB

June 20, 2017 Front Squat : 1 Rep Max & Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Front Squat : 1 Rep Max Record your best Front Squat 1 Rep Max lift. * use mats for drops ...

June 19, 2017 Bench Press 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell Swings

Bench Press 5-5-3-3-1-1-1 Bench Press 5-5-3-3-1-1-1 Use the heaviest weight you can for each ...

June 17, 2017 Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups

Alt EMOM 10 mins: Squat Cleans and Bar Muscle-upsEvery 1 min for 10 mins, alternating between: 1 ...

June 17, 2017 Team WOD: 20 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees and Run

Team WOD: 20 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees and Run 20 rounds for time ...

June 17, 2017 Advanced RX: Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups & FT: Hang Squat Cleans, Rows, And Run

Advanced RX Class: Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups Every 1 min for 10 mins,...

June 16, 2017 Tabata: Row Calories, Air Squats, Push Press and AbMat Sit-ups

"Tabata" - Row Calories, Air Squats, Push Press and AbMat Sit-ups Tabata Row Calories Rest 1 ...

June 15, 2017 Lifting: 1 Squat Snatch + 1 Hang Squat Snatch

Lifting: 1 Squat Snatch + 1 Hang Squat SnatchSquat Snatch 1-1-1, using heaviest weight per set Ha...

June 15, 2017 Lifting: 1 Squat Snatch + 1 Hang Squat Snatch & Alt EMOM 10 mins: Overhead Squats and Double Unders

Lifting: 1 Squat Snatch + 1 Hang Squat Snatch Squat Snatch 1-1-1, using heaviest weight per se...

June 14, 2017 Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as neede...

June 14, 2017 Deadlift 2-2-2-2-2 & Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPU

Deadlift 2-2-2-2-2 Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as ...

June 13, 2017 Front Squat 3-3-3-3-3

Front Squat 3-3-3-3-3Front Squat 3-3-3 Use the heaviest weight you can for each set. Rest as nee...

June 13, 2017 Front Squat 3-3-3-3-3 & 7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups

Front Squat 3-3-3-3-3 Front Squat 3-3-3 Use the heaviest weight you can for each set. Rest a...

June 12, 2017 Push Press 5-5-5-5

Push Press 5-5-5-5Push Press 5-5-5-5 Use the heaviest weight you can for each set. Rest as neede...

June 12, 2017 Push Press 5-5-5-5 & 3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips

Push Press 5-5-5-5 Push Press 5-5-5-5 Use the heaviest weight you can for each set. Rest as ...

June 10, 2017 Advanced RX Class: Lifting: Back Squat (Pause) and Bench Press

Advanced RX Class: Lifting: Back Squat (Pause) and Bench PressBack Squat (3 sec pause at bottom) ...

June 10, 2017 Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups For time: Partner Run 400m 60 Bac...

June 10, 2017 Advanced RX: Lifting: Back Squat (Pause) and Bench Press & Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells & Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

Advanced RX Class: Lifting: Back Squat (Pause) and Bench Press Back Squat (3 sec pause at bot...

June 9, 2017 Hang Squat Clean 1-1-1-1-1 & FT: Double Unders, Kettlebell Swings and Box Jump Overs

Hang Squat Clean 1-1-1-1-1 Hang Squat Clean 1-1-1-1-1 Use the heaviest weight you can for eac...

June 8, 2017 Shoulder Press 3-3-3 & FGB Style - Sumo Deadlift High-pulls, Push Press and Row Calories

Shoulder Press 3-3-3 Shoulder Press 3-3-3 Use the heaviest weight you can for each set. Rest...

June 7, 2017 Front Squat 5-5-5 & Chipper: Runs, Wall Balls, Muscle-ups

Front Squat 5-5-5 Front Squat 5-5-5 Rest as needed between sets. BTWB Chipper: Runs, Wa...

June 6, 2017 Weighted Pull-up 2-2-2-2-2 & AMRAP 13 mins: Burpee Pull-ups, Touch And Go Deadlifts, Box Jumps and Ball Slams

Weighted Pull-up 2-2-2-2-2 Weighted Pull-up 2-2-2-2-2 Use the heaviest weight you can for eac...

June 5, 2017 Snatch 1-1-1-1-1 & 3 RFT: Runs, Squat Snatches and Handstand Push Ups

Snatch 1-1-1-1-1 Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as need...

June 3, 2017 Team WOD: Squat Clean (Touch & Go) : 2RM

Team WOD: Squat Clean (Touch & Go) : 2RMRecord your best Squat Clean (Touch & Go) 2 Rep M...

June 3, 2017 Advanced RX Class: Squat Clean: 2RM

Advanced RX Class: Squat Clean: 2RMRecord your best Squat Clean (Touch & Go) 2 Rep Max lift.BTWB

June 3, 2017 Team WOD: Squat Clean (Touch & Go) : 2RM & Team WOD: AMRAP 16 mins: Front Squats, Toes-to-bars and Runs

Team WOD: Squat Clean (Touch & Go): 2RM Record your best Squat Clean (Touch & Go) 2 Re...

June 3, 2017 Advanced RX: Squat Clean: 2RM & AMRAP 15 mins: Squat Cleans, Toes-to-bars and Row Calories

Advanced RX Class: Squat Clean: 2RM Record your best Squat Clean (Touch & Go) 2 Rep Max l...

June 2, 2017 Bench Press 2-2-2-2-2 & 2 RFT: Rows, Sit-ups, Runs and Ring Dips

Bench Press 2-2-2-2-2 Bench Press 2-2-2-2-2 Use the heaviest weight you can for each set. Re...

June 1, 2017 Lifting: Back Squats and Deadlifts & 21-15-9: Back Squats, Burpees and Deadlifts

Lifting: Back Squats and Deadlifts Back Squat 5-5-5, using heaviest weight per set Deadlift 5...

May 31, 2017 Lifting: Shoulder Press, Push Press and Push Jerks & AMRAP 10 mins: Run, Push Press and Double Unders

Lifting: Shoulder Press, Push Press and Push Jerks Shoulder Press 1-1-1-1-1, using heaviest we...

May 30, 2017 Front Squat 7-7-7 & FT: Row Calories, AbMat Sit-ups and Overhead Squats

Front Squat 7-7-7 Front Squat 7-7-7 Use the heaviest weight you can for each set. Rest as ne...

May 29, 2017 Murph & Murph 1/2

MurphFor time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi In memory of Navy Li...

May 29, 2017 Murph

Murph For time: Run, 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mile In memo...

May 27, 2017 Power Snatch 1 Rep

Power Snatch 1 RepPower Snatch 1 Rep Use the heaviest weight you can for each set. Rest as neede...

May 27, 2017 Power Snatch 1 Rep & 5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches

Power Snatch 1 RepPower Snatch 1 Rep Use the heaviest weight you can for each set. Rest as neede...

May 27, 2017 Team WOD: FT: Deadlifts, Double Unders, One Arm Dumbbell Snatch and Double Unders

Team WOD: FT: Deadlifts, Double Unders, One Arm Dumbbell Snatch and Double Unders For time: 1...

May 27, 2017 Advanced RX: Power Snatch 1 Rep & 5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches & Team Checkout: 10 RFT: Assault Bike Calories and Farmer Carries

Advanced RX Class: Power Snatch 1 Rep Power Snatch 1 Rep Use the heaviest weight you can for...

May 26, 2017 Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as...

May 26, 2017 Bench Press 3-3-3-3-3 & 15-12-9: Lateral Burpees, Box Jumps and Power Cleans & Hollow Rocks : 50 Reps for Time

Bench Press 3-3-3-3-3 Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

May 25, 2017 Overhead Squat: 2RM & 3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups

Overhead Squat: 2RMFind your Overhead Squat 2 Rep Max. * From rack. Use new mats in case of drops...

May 25, 2017 Overhead Squat: 2RM & 3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups & 3 RFT: Runs, Kettlebell Swings and Muscle-ups

Overhead Squat: 2RM Find your Overhead Squat 2 Rep Max BTWB Choose C2B or MU version: ...

May 24, 2017 Lifting: Hang Power Cleans and Rope Climbs & Chipper: Double Unders, Wall Balls, Row, Hang Power Cleans and Push Jerks

Lifting: Hang Power Cleans and Rope Climbs Hang Power Clean 2-2-2-2-2, using heaviest weight p...

May 23, 2017 Front Squat 10-10-10

Front Squat 10-10-10Front Squat 10-10-10 Use the heaviest weight you can for each set. Rest as n...

May 23, 2017 Front Squat 10-10-10 & AMRAP 20 mins: Rows, Handstand Push-ups, AbMat Sit-ups and Ring Dips

Front Squat 10-10-10 Front Squat 10-10-10 Use the heaviest weight you can for each set. Rest...

May 22, 2017 Strict Pull-ups: 5x5

Strict Pull-ups: 5x5Strict Pull-ups 5x5 Rest as needed between sets.BTWB

May 22, 2017 Strict Pull-ups: 5x5 & AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Thrusters

Strict Pull-ups: 5x5 Strict Pull-ups 5x5 Rest as needed between sets. BTWB AMRAP 15 min...

May 20, 2017 Every 1 min for 6 mins: Squat Cleans, Front Squats and Push Jerks

Every 1 min for 6 mins: Squat Cleans, Front Squats and Push JerksEvery 1 min for 6 mins do: 1 Squ...

May 20, 2017 Team WOD: AMRAP 20 mins w/ Buy-in: 1 mile Run, Clean & Jerks and Box Jump Overs

Team WOD: AMRAP 20 mins w/ Buy-in: 1 mile Run, Clean & Jerks and Box Jump Overs In 20 mins...

May 20, 2017 Advanced RX: EMOM for 6 mins: Squat Cleans, Front Squats and Push Jerks & FT: Clean & Jerks, Pull-ups, Push-ups and Air Squats

Advanced RX Class: Every 1 min for 6 mins: Squat Cleans, Front Squats and Push Jerks Every 1 ...

May 19, 2017 Deadlift 3-3-3 & FT: Deadlifts, Run and Double Unders

Deadlift 3-3-3 Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed b...

May 18, 2017 Squat Snatch 1-1-1 & 3 RFT: Power Snatches, Bar Muscle Ups and Runs

Squat Snatch 1-1-1 Squat Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as ...

May 17, 2017 Lifting: 1 Hang Power Clean + 1 Hang Squat Clean & Alt EMOM: Rows, Handstand Push-ups, and Wall Balls

Lifting: 1 Hang Power Clean + 1 Hang Squat Clean Hang Power Clean 1-1-1-1-1, using heaviest we...

May 16, 2017 Back Squat : 1 Rep Max & AMRAP 8 mins: Toes-to-bars, Push Press and Walking Lunges

Back Squat : 1 Rep Max Record your best Back Squat 1 Rep Max lift BTWB AMRAP 8 mins: T...

May 15, 2017 Lifting: Bench Press and Bent Over Barbell Rows and 5 RFT: Pull-ups, Front Squats and Lateral Burpee (Over Barbell)

Lifting: Bench Press and Bent Over Barbell Rows Bench Press 5-5-5, using heaviest weight per s...

May 13, 2017 Alt EMOM 10 mins: Power Clean & Jerks and Squat Clean & Jerks

Alt EMOM 10 mins: Power Clean & Jerks and Squat Clean & JerksEvery 1 min for 10 mins, alt...

May 13, 2017 Team WOD: FT: Wall Ball (Partner), Clean & Jerks and Dumbbell Overhead Walking Lunges

Team WOD: FT: Wall Ball (Partner), Clean & Jerks and Dumbbell Overhead Walking Lunges For ...

May 13, 2017 Advanced RX: Alt EMOM 10 mins: Power Clean & Jerks and Squat Clean & Jerks & Pt. 1: 15-12-9: Dumbbell Overhead Squats and Muscle-ups & Pt. 2: 6 RFT: Dumbbell Clean & Jerks and Rope Climbs

Advanced RX Class: Alt EMOM 10 mins: Power Clean & Jerks and Squat Clean & Jerks Ever...

May 12, 2017 Weighted Pull-up 3-3-3-3 & FT: Rows; 4x Double Unders and Kettlebell Swings

Weighted Pull-up 3-3-3-3 Weighted Pull-up 3-3-3-3 Use the heaviest weight you can for each se...

May 11, 2017 Front Squat 3-3-3-3 & FT: Burpees, AbMat Sit-ups and Thrusters

Front Squat 3-3-3-3 Front Squat 3-3-3-3 Use the heaviest weight you can for each set. Rest a...

May 10, 2017 Lifting: 1 Hang Power Snatch + 1 Hang Squat Snatch & 3 RFT: Runs, Overhead Squats and Handstand Push-ups

Lifting: 1 Hang Power Snatch + 1 Hang Squat Snatch Hang Power Snatch 1-1-1-1-1, using heaviest...

May 9, 2017 Back Squat 3-3-3 & 4 RFT: Runs, Muscle-ups and Wall Balls

Back Squat 3-3-3 Back Squat 3-3-3 Rest as needed between sets. BTWB 4 RFT: Runs, Muscle...

May 8, 2017 Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

Alt EMOM 12 mins: Deadlifts and Hollow Rocks Every 1 min for 12 mins, alternating between: 3 ...

May 6, 2017 Lifting: 1 Snatch + 1 Overhead Squat

Lifting: 1 Snatch + 1 Overhead SquatSquat Snatch 1-1-1, using heaviest weight per set Overhead Sq...

May 6, 2017 Team AMRAP 20 mins: Burpees, Overhead Squats, AbMat Sit-ups and Shuttle Runs

Team AMRAP 20 mins: Burpees, Overhead Squats, AbMat Sit-ups and Shuttle Runs Complete as many ...

May 6, 2017 Advanced RX: Lifting: 1 Snatch + 1 Overhead Squat & FT: Run; 3x Squat Snatches and Bar Muscle-ups; Run

Advanced RX Class: Lifting: 1 Snatch + 1 Overhead Squat Squat Snatch 1-1-1, using heaviest we...

May 5, 2017 Bench Press 4-4-4 & 21-15-9: Front Squats and Box Jump Overs

Bench Press 4-4-4 Bench Press 4-4-4 Use the heaviest weight you can for each set. Rest as ne...

May 4, 2017 Thruster 3-3-3-3-3 & 3 RFT: Rows, Burpees and 400 m

Thruster 3-3-3-3-3 Thruster 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as ...

May 3, 2017 Hang Power Clean 3-3-3 & AMRAP 15 mins: Runs, Sit-ups and Hang Power Cleans

Hang Power Clean 3-3-3 Hang Power Clean 3-3-3 Use the heaviest weight you can for each set. ...

May 2, 2017 Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each set. R...

May 2, 2017 Shoulder Press 3-3-3-3-3 & Alt EMOM 15 mins: Rows, Handstand Push-ups, and Double Unders

Shoulder Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each se...

May 1, 2017 Back Squat 5-5-5 & FT: Dumbbell Snatches and Rounds Of Cindy

Back Squat 5-5-5 Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as need...

April 29, 2017 Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU

Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU 3 rounds for t...

April 29, 2017 Advanced RX: EMOM 1 min for 8 mins: Squat Clean & 7 RFT: Squat Cleans, Handstand Push-ups and Kettlebell Swings

Advanced RX Class: EMOM 1 min for 8 mins: Squat Clean 2 Squat Cleans, pick load Every 1 min ...

April 28, 2017 Front Squat 4-4-4-4 & AMRAP 15 mins: Box Jumps, Wall Balls, Rope Climbs and Run

Front Squat 4-4-4-4 Front Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest a...

April 27, 2017 Squat Snatch 1-1-1-1-1 & 6 RFT: Hang Power Snatches, Overhead Squats and Snatch Balances

Snatch (Squat) 1-1-1-1-1 Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set....

April 26, 2017 Alt EMOM 10 mins: Deadlifts and Muscle-ups & 5 RFT: Deadlifts and Toes To Bars

Alt EMOM 10 mins: Deadlifts and Muscle-ups Every 1 min for 10 mins, alternating between: 2 De...

April 25, 2017 Split Jerk 3-2-2-1-1-1 & AGOQ Workout 3

Split Jerk 3-2-2-1-1-1 Split Jerk 3-2-2-1-1-1 Use the heaviest weight you can for each set. ...

April 24, 2017 Back Squat 7-7-7

Back Squat 7-7-7Back Squat 7-7-7 Use the heaviest weight you can for each set. Rest as needed be...

April 24, 2017 Back Squat 7-7-7 & FT: Back Squats, Burpees and Rows

Back Squat 7-7-7 Back Squat 7-7-7 Use the heaviest weight you can for each set. Rest as need...

April 22, 2017 Clean & Jerk 1-1-1-1-1

Clean & Jerk 1-1-1-1-1Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for each se...

April 22, 2017 Team WOD: Runs, Power Clean & Jerks, Box Jumps

Team WOD: Runs, Power Clean & Jerks, Box Jumps As a Team of 2 complete for time: 800m Run...

April 22, 2017 Advanced RX: Clean & Jerk 5x1 & 5 RFT: Kettlebell Clean & Jerks and Muscle-ups

Advanced RX Class: Clean & Jerk 1-1-1-1-1 Clean & Jerk 1-1-1-1-1 Use the heaviest we...

April 21, 2017 Deadlift 3-3-3-3 & Rankel

Deadlift 3-3-3-3 Deadlift 3-3-3-3 Use the heaviest weight you can for each set. Rest as need...

April 20, 2017 Lifting: 1 Squat Clean + 1 Front Squat & Every 3 mins for 15 mins: DB Front Rack Walking Lunges and Double Unders

Lifting: 1 Squat Clean + 1 Front Squat Squat Clean 1-1-1-1-1, using heaviest weight per set F...

April 19, 2017 Bench Press 5-5-5 & 18-15-12-9-6: Handstand Push-ups, Box Jumps, Wall Balls and Toes-to-bars

Bench Press 5-5-5 Bench Press 5-5-5 Use the heaviest weight you can for each set. Rest as ne...

April 18, 2017 Back Squat 10-10-10 & Row 2k

Back Squat 10-10-10 Back Squat 10-10-10 Use the heaviest weight you can for each set. Rest a...

April 17, 2017 Hang Squat Snatch 2-2-2-2-2 & AMRAP 12 mins: Chest-to-bar Pull-ups, Push-ups and Front Squats

Hang Squat Snatch 2-2-2-2-2 Hang Squat Snatch 2-2-2-2-2 Use the heaviest weight you can for e...

April 15, 2017 Squat Clean Thruster: 1RM

Squat Clean Thruster: 1RMFind your Squat Clean Thruster 1 Rep Max.BTWB

April 15, 2017 Team WOD: Run, Thrusters, and Rope Climbs

Team WOD: Run (bumper plate), Thrusters, and Rope Climbs As a Team of 2, complete for time: 4...

April 15, 2017 Advanced RX: Squat Clean Thruster: 1RM & FT: Run, Thrusters, and Rope Climbs & Checkout: Row, Assault Bike and Double Unders

Advanced RX Class: Squat Clean Thruster: 1RM Find your Squat Clean Thruster 1 Rep Max. BTW...

April 14, 2017 Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-upsEvery 1 min for 10 mins, alternating betwe...

April 14, 2017 Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees & Checkout: 100 AbMat Sit-ups

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups Every 1 min for 10 mins, alternating b...

April 13, 2017 Back Squat 1-1-1-1-1

Back Squat 1-1-1-1-1Back Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as n...

April 13, 2017 Back Squat 1-1-1-1-1 & 3 RFT: Back Squats, Double Unders and Ball Slams

Back Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest...

April 12, 2017 Max Effort Day: 1RM

Max Effort Day: 1RMRecord your best Clean & Jerk 1 Rep Max lift. Round One: 20 Minutes to fin...

April 12, 2017 Max Effort Day: 1RM & Max Effort Day: Pull-ups, Handstand Push-ups, Toes-to-bars, Wall Balls, Double Unders, Row, Run & Max Effort Day: Box Jump Max Height

Max Effort Day: 1RM Snatch, Clean & Jerk, or Front Squat Round One: Max Effort Day (1RM) ...

April 11, 2017 Push Press 3-3-3 & 4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps

Push Press 3-3-3 Push Press 3-3-3 Rest as needed between sets. BTWB 4 RFT: Run, Handsta...

April 10, 2017 Deadlift 3-3-3 & AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E, and Ring Dips

Deadlift 3-3-3 Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed b...

April 8, 2017 Snatch (Touch & Go) 2-2-2-2-2

Snatch (Touch & Go) 2-2-2-2-2Squat Snatch (Touch & Go) 2-2-2-2-2 Use the heaviest weight...

April 8, 2017 Team WOD: Burpees, Kettlebell Swings, Wall Balls

Team WOD: Burpees, Kettlebell Swings, Wall BallsComplete as many rounds as possible in 18 mins of...

April 8, 2017 Team WOD: Burpees, Kettlebell Swings, Wall Balls

Team WOD: Burpees, Kettlebell Swings, Wall Balls As a team of 2 complete as many rounds in 18 ...

April 8, 2017 Advanced RX: Snatch 2-2-2-2-2 & Pt. 1 Bar Muscle Ups, Burpees and Kettlebell Swings & Pt. 2 Snatches and Wall Balls

Advanced RX Class: Snatch (Touch & Go) 2-2-2-2-2 Squat Snatch (Touch & Go) 2-2-2-2-2 ...

April 7, 2017 Bench Press 7-7-7 & 3 RFT: Rows, Double Unders and Push Press

Bench Press 7-7-7 Bench Press 7-7-7 Use the heaviest weight you can for each set. Rest as ne...

April 6, 2017 Overhead Squat: 3RM & Fight Gone Bad Style - Dumbbell Thrusters, Toes-to-bars and Box Jumps

Overhead Squat: 3RM Record your best Overhead Squat 3 Rep Max lift. BTWB "Fight Gone B...

April 5, 2017 Strict Pull-ups : 4x Max Rep & FT: Deadlifts and Row

Strict Pull-ups : 4x Max Rep Strict Pull-ups 4x Max Rep Rest as needed between sets. BTWB ...

April 4, 2017 Power Clean: 1RM

Power Clean: 1RMRecord your best Power Clean 1 Rep Max lift. Use mats. If you go heavy double up ...

April 4, 2017 Power Clean: 1RM & AMRAP 20 mins: Clean & Jerks and Runs

Power Clean: 1RM Record your best Power Clean 1 Rep Max lift. BTWB AMRAP 20 mins: Clea...

April 3, 2017 Front Squat 5-5-5

Front Squat 5-5-5Front Squat 5-5-5 Rest as needed between sets.BTWB

April 3, 2017 Front Squat 5-5-5 & 4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups

Front Squat 5-5-5 Front Squat 5-5-5 Rest as needed between sets. BTWB 4 RFT: Muscle-ups...

April 1, 2017 Team WOD: 1000 Burpees for Time

Team WOD: 1000 Burpees for TimeFor time: 1000 Burpees As a team of 2 just do burpees until you to...

April 1, 2017 Team WOD: 1000 Burpees for Time & Team WOD: Snatch 1RM

Team WOD: 1000 Burpees for TimeFor time: 1000 Burpees As a team of 2 just do burpees until you to...

April 1, 2017 Pt. 1 Burpee Muscle-Ups : 100 Reps for Time

Pt. 1 Burpee Muscle-Ups : 100 Reps for TimeFor time: 100 Burpee Muscle Ups Quick warm-up for Snat...

April 1, 2017 Pt. 1 Burpee Muscle-Ups : 100 Reps for Time & Snatch 1-1-1-1

Pt. 1 Burpee Muscle-Ups : 100 Reps for TimeFor time: 100 Burpee Muscle Ups Quick warm-up for Snat...

April 1, 2017 Team WOD: 1000 Burpees for Time & Team WOD: Snatch 1RM & Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps

Team WOD: 1000 Burpees for Time For time: 1000 Burpees As a team of 2 just do burpees until ...

April 1, 2017 Advanced RX: Snatch 1-1-1-1 & 4 RFT: Rows and Overhead Squats

Advanced RX Class: Burpee Muscle-Ups : 100 Reps for Time For time: 100 Burpee Muscle Ups Qu...

March 31, 2017 Shoulder Press 4-4-4-4 & AMRAP 15 mins: Run, Deadlifts and AbMat Sit-ups

Shoulder Press 4-4-4-4 Shoulder Press 4-4-4-4 Use the heaviest weight you can for each set. ...

March 30, 2017 Squat Clean 1-1-1 & 5 RFT: Rope Climbs, Squat Cleans and Double Unders

Squat Clean 1-1-1 Squat Clean 1-1-1 Use the heaviest weight you can for each set. Rest as ne...

March 29, 2017 Back Squat 2-2-2-2-2 & AMRAP 10 mins w/ Buy-in: Rows, Wall Balls and Sumo Deadlift High-pulls

Back Squat 2-2-2-2-2 Back Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest...

March 28, 2017 Lifting: 1 Push Jerk + 1 Split Jerk & Chipper: Row Calories, Toes-to-bars, Push Jerks and Box Jump Overs

Lifting: 1 Push Jerk + 1 Split Jerk Push Jerk 1-1-1-1-1, using heaviest weight per set Split ...

March 27, 2017 Weighted Pull Up 3-3-3-3-3 & FT: Pull-ups, Air Squats and Power Snatches

Weighted Pull Up 3-3-3-3-3 Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for eac...

March 25, 2017 FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups & Team WOD: FT: Row Buy-In: 3x Push Jerks, Deadlifts and Muscle-ups

FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-upsFor time: Row, 1000 m -- then -- 3 rounds ...

March 25, 2017 Team WOD: AMRAP 16 mins w/ Buy-in: Burpees, Deadlifts, Shoulder-to-Overheads and Sprints

Team WOD: AMRAP 16 mins w/ Buy-in: Burpees, Deadlifts, Shoulder-to-Overheads and Sprints As a ...

March 25, 2017 Advanced RX: FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups

Advanced RX Class: FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups For time: Row 100...

March 24, 2017 CrossFit Games Open 17.5 & CrossFit Games Open 17.5 - Scaled

CrossFit Games Open 17.5 10 rounds for time of: 9 Thrusters (95#/65#) 35 Double Unders * ti...

March 23, 2017 Hang Power Snatch : 1RM

Hang Power Snatch : 1RMFind your Hang Power Snatch 1 Rep Max. Use matsBTWB

March 23, 2017 Hang Power Snatch : 1RM & 5 RFT: Rows, Kettlebell Swings and Runs

Hang Power Snatch : 1RM Find your Hang Power Snatch 1 Rep Max BTWB 5 RFT: Rows, Kettle...

March 22, 2017 Lifting: Bench Press and Rope Climbs & 2 RFT: AbMat Sit-ups, Rows, Push-Ups, and Toes-to-Bar

Lifting: Bench Press and Rope Climbs Bench Press 4-4-2-2-1, using heaviest weight per set Rop...

March 21, 2017 Push Jerk 3-3-3 & 21-15-9: Handstand Push-ups, Box Jump Overs and Front Squats

Push Jerk 3-3-3 Push Jerk 3-3-3 Use the heaviest weight you can for each set. Rest as needed...

March 20, 2017 Lifting: 1 Squat Snatch + 1 Overhead Squat & 3 RFT: Runs, Overhead Squats and Chest-to-bar Pull-ups

Lifting: 1 Squat Snatch + 1 Overhead Squat Squat Snatch 1-1-1-1-1, using heaviest weight per s...

March 18, 2017 Front Squat 5-4-3-2-1 & Pt. 1: AMRAP 7 mins: Power Cleans and Ring Dips

Front Squat 5-4-3-2-1Front Squat 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as...

March 18, 2017 Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips As a team of 2 co...

March 18, 2017 Advanced RX: Front Squat 5-4-3-2-1 & Pt. 1: AMRAP 7 mins: Power Cleans and Ring Dips & Pt. 2: AMRAP 7 mins: Double Unders and Kettlebell Overhead Walking Lunges

Advanced RX Class: Front Squat 5-4-3-2-1 Front Squat 5-4-3-2-1 Use the heaviest weight you c...

March 17, 2017 CrossFit Games Open 16.4 / 17.4

CrossFit Games Open 16.4 / 17.4As many reps as possible in 13 mins of: 55 Deadlifts, 225/155 lbs ...

March 17, 2017 CrossFit Games Open 16.4 / 17.4 & CrossFit Games Open 16.4 / 17.4 - Scaled

CrossFit Games Open 16.4 / 17.4 Workout 17.4 As many reps as possible in 13 mins of: 55 Dead...

March 16, 2017 Back Squat 3-3-3-3-3

Back Squat 3-3-3-3-3Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as n...

March 16, 2017 Back Squat 3-3-3-3-3 & 4 RFT: Rows and Ground To Overheads

Back Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

March 15, 2017 Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups & FT: Deadlifts, Box Jumps and Air Squats

Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups Every 1 min for 10 mins, alternating b...

March 14, 2017 Power Clean 2-2-2-2-2

Power Clean 2-2-2-2-2Power Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as...

March 14, 2017 Power Clean 2-2-2-2-2 & 3 RFT: Hang Power Cleans, Lateral Burpees and Pull-ups

Power Clean 2-2-2-2-2 Power Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Re...

March 13, 2017 Bench Press 3-3-3-3

Bench Press 3-3-3-3Bench Press 3-3-3-3 Use the heaviest weight you can for each set. Rest as nee...

March 13, 2017 Bench Press 3-3-3-3 & AMRAP 7 mins w/ Buy-in: Dumbbell Thrusters, Toes-to-bars and Wall Balls

Bench Press 3-3-3-3 Bench Press 3-3-3-3 Use the heaviest weight you can for each set. Rest a...

March 11, 2017 Lifting: 1 Squat Clean + 1 Front Squat + 1 Jerk

Lifting: 1 Squat Clean + 1 Front Squat + 1 JerkSquat Clean 1-1-1-1-1, using heaviest weight per s...

March 11, 2017 Team WOD: AMRAP 20 mins: Double Unders, Front Squats and Push-Ups

Team WOD: AMRAP 20 mins: Double Unders, Front Squats and Push-Ups As a Team of 2 Complete as m...

March 11, 2017 Advanced RX: Lifting: 1 Squat Clean + 1 Front Squat + 1 Jerk & Chipper: Down and Back of Double Unders, Handstand Push-ups, and Front Squats

Advanced RX Class: Lifting: 1 Squat Clean + 1 Front Squat + 1 Jerk Squat Clean 1-1-1-1-1, usi...

March 10, 2017 CrossFit Games Open 17.3

CrossFit Games Open 17.3 Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat ...

March 9, 2017 Shoulder Press 2-2-2-2-2 & Row : 3 x 1000m

Shoulder Press 2-2-2-2-2 Shoulder Press 2-2-2-2-2 Use the heaviest weight you can for each se...

March 8, 2017 Lifting: 1 Snatch Grip Deadlift + 1 Power Snatch & AMRAP 10 mins: Power Snatches, Lateral Burpees, and Box Jumps

Lifting: 1 Snatch Grip Deadlift + 1 Power Snatch Snatch Grip Deadlift 1-1-1-1-1, using heavies...

March 7, 2017 Back Squat 5-5-5 & 5 RFT: Sit-ups, Ring Dips and Rows

Back Squat 5-5-5 Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as need...

March 6, 2017 Hang Squat Clean 2-2-2-2-2 & FT: Thrusters and Double Unders

Hang Squat Clean 2-2-2-2-2 Hang Squat Clean 2-2-2-2-2 Use the heaviest weight you can for eac...

March 4, 2017 Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as neede...

March 4, 2017 Team WOD: FT: Row (Cal) + Partner Deadlift Holds; 2x HSPU, Deadlifts, Hang Power Clean; Row (Cal) + Partner Deadlift Holds

Team WOD: FT: Row (Cal) + Partner Deadlift Holds; 2x HSPU, Deadlifts, Hang Power Clean; Row (C...

March 4, 2017 Advanced RX: Deadlift 2-2-2-2-2 & Pt. 1: AMRAP 8 mins: Row, Deadlifts and HSPU & Pt. 2: AMRAP 6 mins: Box Jumps, Assault Bike Calories and Hang Power Cleans

Advanced RX Class: Deadlift 2-2-2-2-2 Deadlift 2-2-2-2-2 Use the heaviest weight you can for...

March 3, 2017 CrossFit Games Open 17.2

CrossFit Games Open 17.2 As many reps as possible in 12 mins of: 2 Rounds of: Dumbbell Front...

March 2, 2017 Bench Press 4-4-4-4 & 21-15-9: Power Cleans, Push-ups and Row Calories

Bench Press 4-4-4-4 Bench Press 4-4-4-4 Use the heaviest weight you can for each set. Rest a...

March 1, 2017 Hang Squat Snatch 1-1-1-1-1 & 3x AMRAP 3 mins: Row (500m/400m) and Max Rep Wall Balls

Hang Squat Snatch 1-1-1-1-1 Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for e...

February 28, 2017 Snowmageddon '17 Part Deux

Announcement: Due to Snowmageddon '17 Part Deux the Tuesday 2/28 the 6am and 8:30am classes ar...

February 28, 2017 Front Squat 5-3-1-1-1

Front Squat 5-3-1-1-1Front Squat 5-3-1-1-1 Use the heaviest weight you can for each set. Rest as...

February 28, 2017 Front Squat 5-3-1-1-1 & AMRAP 7 mins: Clean & Jerks and Double Unders

Front Squat 5-3-1-1-1 Front Squat 5-3-1-1-1 Use the heaviest weight you can for each set. Re...

February 27, 2017 Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each set. R...

February 27, 2017 Shoulder Press 3-3-3-3-3 & 2 RFT: Rows, Air Squats, Sit-ups, Push-ups and Pull-ups

Shoulder Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each se...

February 25, 2017 Squat Clean 1 Rep

Squat Clean 1 RepSquat Clean 1 Rep Use the heaviest weight you can for each set. Rest as needed ...

February 25, 2017 Squat Clean 1 Rep & Pt. 1 FT: Squat Cleans and Toes-to-bars

Squat Clean 1 RepSquat Clean 1 Rep Use the heaviest weight you can for each set. Rest as needed ...

February 25, 2017 Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings As a team of 2 compl...

February 25, 2017 Advanced RX: Squat Clean 1 Rep & Pt. 1 FT: Squat Cleans and Toes-to-bars & Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips

Advanced RX Class: Squat Clean 1 Rep Squat Clean 1 Rep Use the heaviest weight you can for e...

February 24, 2017 CrossFit Games Open 17.1

CrossFit Games Open 17.1For time: 10 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20...

February 24, 2017 CrossFit Games Open 17.1

CrossFit Games Open 17.1 For time: 10 Dumbbell Snatches (50#/35#) 15 Burpee Box Jump Overs (...

February 23, 2017 Push Press 2-2-2-2

Push Press 2-2-2-2Push Press 2-2-2-2 Use the heaviest weight you can for each set. Rest as neede...

February 23, 2017 Push Press 2-2-2-2 & Alt EMOM 16 mins: Row, Wall Balls, Sumo Deadlift High-pulls and Push Press

Push Press 2-2-2-2 Push Press 2-2-2-2 Use the heaviest weight you can for each set. Rest as ...

February 22, 2017 Alt EMOM 10 mins: Squat Snatches and Rope Climbs

Alt EMOM 10 mins: Squat Snatches and Rope ClimbsEvery 1 min for 10 mins, alternating between: 2 S...

February 22, 2017 Alt EMOM 10 mins: Squat Snatches and Rope Climbs & AMRAP 10 mins: Pull-ups, Overhead Squats and Double Unders

Alt EMOM 10 mins: Squat Snatches and Rope Climbs Every 1 min for 10 mins, alternating between:...

February 21, 2017 Back Squat 2-2-2-2-2 & 8 RFT: Box Jump Overs and Power Cleans

Back Squat 2-2-2-2-2 Back Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest...

February 20, 2017 Bench Press 5-5-5-5 & Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups

Bench Press 5-5-5-5 Bench Press 5-5-5-5 Use the heaviest weight you can for each set. Rest a...

February 18, 2017 AMAP 15 mins: Squat Snatches, Squat Cleans and Jerks

AMAP 15 mins: Squat Snatches, Squat Cleans and JerksComplete as many rounds as possible in 15 min...

February 18, 2017 Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats As a team ...

February 18, 2017 Advanced RX: AMRAP 15 mins: Snatches, Cleans and Jerks & FT: 5 Rounds Cindy; 3 Rounds DT; Row

Advanced RX Class: AMRAP 15 mins: Snatches, Cleans and Jerks Complete as many reps as possibl...

February 17, 2017 Filthy Fifty or Dirty Thirty

Filthy Fifty For time: 50 Box Jumps (24"/20") 50 Jumping Pull-ups 50 Kettlebell Swings (35#...

February 16, 2017 Muscle-up or Pull-up Practice & FT: Rows, Muscle-ups and Thrusters

Muscle-up or Pull-up Practice Practice muscle-ups, pull-ups or MU progressions. 12 minutes ...

February 15, 2017 Alt EMOM 10 mins: Touch And Go Deadlifts and Handstand Push-ups & Chipper: Double Unders, Deadlifts, T2B, Slam Balls

Alt EMOM 10 mins: Touch And Go Deadlifts and Handstand Push-ups Every 1 min for 10 mins, alter...

February 14, 2017 Lifting: Hang Squat Snatch + Snatch Balance + Overhead Squat & 3 RFT: Runs, Power Snatches and Overhead Squats

Lifting: Hang Squat Snatch + Snatch Balance + Overhead Squat Hang Squat Snatch 1-1-1-1-1, usin...

February 13, 2017 Front Squat 5-5-5

Front Squat 5-5-5Front Squat 5-5-5 Rest as needed between sets.BTWB

February 13, 2017 Front Squat 5-5-5 & 7 RFT: Chest-to-bar Pull-ups, Front Squats and Wall Balls

Front Squat 5-5-5 Front Squat 5-5-5 Rest as needed between sets. BTWB 7 RFT: Chest-to-b...

February 11, 2017 Squat Clean & Jerk 1-1-1-1-1

Squat Clean & Jerk 1-1-1-1-1Squat Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can...

February 11, 2017 Squat Clean & Jerk 1-1-1-1-1 & Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups

Squat Clean & Jerk 1-1-1-1-1Squat Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can...

February 11, 2017 Team WOD: 50-40-30: Handstand Push-ups, Dumbbell Hang Squat Cleans, Row and Sit-ups

Team WOD: 50-40-30: Handstand Push-ups, Dumbbell Hang Squat Cleans, Row and Sit-ups 50-40-30 r...

February 11, 2017 Advanced RX: Squat Clean & Jerk 1-1-1-1-1 & Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups & Pt. 2: 3 RFT: Power Clean & Jerks and Bar Muscle-ups

Advanced RX Class: Squat Clean & Jerk 1-1-1-1-1 Squat Clean & Jerk 1-1-1-1-1 Use the...

February 10, 2017 CrossFit Games Open 11.2

CrossFit Games Open 11.2 Complete as many rounds as possible in 15 mins of: 9 Deadlifts (155#...

February 9, 2017 Push Jerk 2-2-2-2-2 & AMRAP 16 mins w/ Buy-in: Double Unders, Wall Balls, Power Cleans, Push Jerks and Pull-ups

Push Jerk 2-2-2-2-2 Push Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest a...

February 8, 2017 Overhead Squat 5-4-3-2-1 & FT: Row Calories and Overhead Squats

Overhead Squat 5-4-3-2-1 Overhead Squat 5-4-3-2-1 Use the heaviest weight you can for each se...

February 7, 2017 Bench Press and Bent Over Row 3-3-3-3-3 & 21-15-9: Dumbbell Thrusters and Pull-ups

Bench Press 3-3-3-3-3 Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

February 6, 2017 Back Squat 3-3-3-3

Back Squat 3-3-3-3Back Squat 3-3-3-3 Use the heaviest weight you can for each set. Rest as neede...

February 6, 2017 Back Squat 3-3-3-3 & 10 RFT: Burpees and Knees To Elbows

Back Squat 3-3-3-3 Back Squat 3-3-3-3 Use the heaviest weight you can for each set. Rest as ...

February 4, 2017 Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups

Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-upsComplete as many rounds as possible...

February 4, 2017 Lifting: Squat Clean Thrusters and Squat Cleans

Lifting: Squat Clean Thrusters and Squat CleansSquat Clean Thruster 1-1-1-1-1, using heaviest wei...

February 4, 2017 Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups & Team WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups Complete as many rounds as poss...

February 4, 2017 Advanced RX: Lifting: Squat Clean Thruster + Squat Clean & Pt. 1 AMRAP 10 mins: Muscle-ups, Dumbbell Power Snatch, and Dumbbell Overhead Squats & Pt. 2 RFT: Squat Cleans, Handstand Walks and AbMat Sit-ups

Advanced RX Class: Lifting: Squat Clean Thrusters and Squat Cleans Squat Clean Thruster 1-1-1...

February 3, 2017 Alt EMOM 10 mins: Deadlifts and Handstand Push-ups & FT: Rows, Wall Balls and Kettlebell Swings

Alt EMOM 10 mins: Deadlifts and Handstand Push-ups Every 1 min for 10 mins, alternating betwee...

February 2, 2017 Rope Climb or Muscle-up Practice

Rope Climb or Muscle-up PracticePractice muscle-ups 10 min.BTWB

February 2, 2017 Rope Climb or Muscle-up Practice & 5 RFT: Rope Climbs, Toes-to-bars and Overhead Walking Lunges

Rope Climb or Muscle-up Practice Practice muscle-ups or Rope Climbs 10 min. BTWB 5 RFT:...

February 1, 2017 Snatch 1-1-1-1-1 & 15-12-9-6-3: Squat Snatches, Ring Dips and Burpees

Snatch 1-1-1-1-1 Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as need...

January 31, 2017 Front Squat 2-2-2-2-2 & 3 RFT: Front Squats, Push Press and Pull-ups

Front Squat 2-2-2-2-2 Front Squat 2-2-2-2-2 Rest as needed between sets. BTWB 3 RFT: Fr...

January 30, 2017 Push Press 3-3-3-3-3

Push Press 3-3-3-3-3Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as n...

January 30, 2017 Push Press 3-3-3-3-3 & AMReps 9 mins: Power Cleans and Box Jump Overs + 2

Push Press 3-3-3-3-3 Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

January 28, 2017 Team WOD: Hang Power Clean & Push Jerk : 1RM & Team DT

Team WOD: Hang Power Clean & Push Jerk : 1RM Record your best Hang Power Clean & Push ...

January 28, 2017 Advanced RX: Rowing DT & Checkout: FT: Unbroken Double Unders and Wall Balls

Advanced RX Class: Rowing "DT" 5 rounds for time of: 15 Row (Cal) 12 Deadlifts (155#/105#) ...

January 27, 2017 Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1Squat Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as...

January 27, 2017 Squat Clean 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Cleans

Squat Clean 1-1-1-1-1 Squat Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Re...

January 26, 2017 Back Squat 4-4-4-4

Back Squat 4-4-4-4Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as neede...

January 26, 2017 Back Squat 4-4-4-4 & Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees

Back Squat 4-4-4-4 Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as ...

January 25, 2017 Lifting: 1 Hang Squat Snatch + 1 Squat Snatch & AMRAP 14 mins: Bar Muscle-ups, Handstand Push-ups and Power Snatches

Lifting: 1 Hang Squat Snatch + 1 Squat Snatch Hang Squat Snatch 1-1-1-1-1-1, using heaviest we...

January 24, 2017 Alt EMOM 10 mins: Power Cleans and Toes-to-bars & FT: Burpees, Clean & Jerks, and Runs

Alt EMOM 10 mins: Power Cleans and Toes-to-bars Every 1 min for 10 mins, alternating between: ...

January 23, 2017 Bench Press 5-5-5-5-5 & AMRAP 7 mins: Double Unders and Thrusters

Bench Press 5-5-5-5-5 Bench Press 5-5-5-5-5 Use the heaviest weight you can for each set. Re...

January 21, 2017 Alt EMOM 8 mins: Snatches and Pistols

Alt EMOM 8 mins: Snatches and PistolsEvery 1 min for 8 mins, alternating between: 1 Snatch 6 Pist...

January 21, 2017 Team WOD: AMRAP 25 mins: Run, Dumbbell PP, Air Squats, Dumbbell FS, Push-ups, Dumbbell Lunges, and Calorie Row

Team WOD: AMRAP 25 mins: Run, Dumbbell PP, Air Squats, Dumbbell FS, Push-ups, Dumbbell Lunges, ...

January 21, 2017 Advanced RX: Alt EMOM: Snatches and Pistols & Chipper: Row, Back Squats, Front Squats, and Overhead Squats & Checkout: Double Unders and AbMat Sit-ups

Advanced RX Class: Alt EMOM 10 mins: Snatches and Pistols Every 1 min for 10 mins, alternatin...

January 20, 2017 Strict Pull-ups : 5x5 & 5 RFT: Power Cleans and Wall Balls

Strict Pull-ups : 5x5 Strict Pull-ups 5x5 Rest as needed between sets. BTWB 5 RFT: Powe...

January 19, 2017 Push Jerk 3-3-3-3-3 & 7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

Push Jerk 3-3-3-3-3 Push Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. Rest a...

January 18, 2017 Alt EMOM 10 mins: Deadlifts and Double Unders & FT: Handstand Push-ups and Deadlifts

Alt EMOM 10 mins: Deadlifts and Double Unders Every 1 min for 10 mins, alternating between: 3...

January 17, 2017 Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest ...

January 17, 2017 Squat Snatch 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Snatches

Squat Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. ...

January 16, 2017 Front Squat 3-3-3-3 & AMRAP 15 mins: Front Squats, Pull-ups and Box Jumps

Front Squat 3-3-3-3 Front Squat 3-3-3-3 Use the heaviest weight you can for each set. Rest a...

January 14, 2017 Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks

Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks As a Team of 2 co...

January 14, 2017 Advanced RX: Team WOD: Team Linda

Advanced RX Class: Team WOD: Team Linda 20-18-16-14-12-10-8-6-4-2 reps, for time of: Deadlif...

January 13, 2017 Back Squat 2-2-2-2-2 & FGB Style - Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

Back Squat 2-2-2-2-2 Back Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest...

January 12, 2017 Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance & 21-15-9: Power Snatches, Toes-to-bars and Runs

Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance Power Snatch 1-1-1-1-1, using he...

January 11, 2017 Muscle-ups or Strict Pull-ups: 3x Max Rep & 4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

Muscle-ups or Strict Pull-ups: 3x Max Rep Muscle-ups or Strict Pull-ups 3x Max Rep Rest as ne...

January 10, 2017 Thruster : 1RM & Death By Thruster

Thruster : 1RM Record your best Thruster 1 Rep Max lift. BTWB "Death By" Thruster Wit...

January 9, 2017 Deadlift 5-5-5-5-5 & AMRAP 12 mins: Air Squats, Push-ups, and Pull-ups

Deadlift 5-5-5-5-5 Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as ...

January 7, 2017 Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell SwingsAs a Team of 2 complete as many roun...

January 7, 2017 Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans & Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat CleansHang Squat Clean 1-1-1-1-1, using heavie...

January 7, 2017 Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings As a Team of 2 complete as many ...

January 7, 2017 Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Team AMRAP Audibles

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans Hang Squat Clean 1-1-1-1-1, using he...

January 6, 2017 Chipper: Row Calories, Wall Balls, Deadlifts, Toes-to-bats, Burpees and Run

Chipper: Row Calories, Wall Balls, Deadlifts, Toes-to-bats, Burpees and Run For time: 60 Row ...

January 5, 2017 Alt EMOM 12 mins: Squat Snatches and Double Unders & 4 RFT: Overhead Squats and Box Jumps

Alt EMOM 12 mins: Squat Snatches and Double Unders Every 1 min for 12 mins, alternating betwee...

January 4, 2017 Back Squat 3-3-3-3-3 & Row : 1000m/500m/250m Intervals

Back Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

January 3, 2017 Bench Press 1-1-1-1-1 & 3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

Bench Press 1-1-1-1-1 Bench Press 1-1-1-1-1 Use the heaviest weight you can for each set. Re...

January 2, 2017 Squat Clean & Jerk 1-1-1-1-1 & AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Squat Clean & Jerk 1-1-1-1-1 Squat Clean & Jerk 1-1-1-1-1 Use the heaviest weight you...

December 30, 2016 Team WOD: Beast Mode 24

Team WOD: Beast Mode 24 Team version of CrossFit.com chipper: "Beast 12" As a Team of 2 Compl...

December 29, 2016 Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Alt EMOM 12 mins: Deadlifts and Hollow RocksEvery 1 min for 12 mins, alternating between: 3 Deadl...

December 29, 2016 Alt EMOM 12 mins: Deadlifts and Hollow Rocks & AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Alt EMOM 12 mins: Deadlifts and Hollow Rocks Every 1 min for 12 mins, alternating between: 3 ...

December 28, 2016 Front Squat 5-5-5

Front Squat 5-5-5Front Squat 5-5-5 Rest as needed between sets.BTWB

December 28, 2016 Front Squat 5-5-5 & FT: Row; 7x Front Squats and Ring Dips; Row

Front Squat 5-5-5 Front Squat 5-5-5 Rest as needed between sets. BTWB FT: Row; 7x Front...

December 27, 2016 Power Snatch 2-2-2-1-1-1 & FT: Twin Triplets

Power Snatch 2-2-2-1-1-1 Power Snatch 2-2-2-1-1-1 Use the heaviest weight you can for each se...

December 26, 2016 Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2Bench Press 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as...

December 26, 2016 Bench Press 2-2-2-2-2 & 10 RFT: Medicine Ball Cleans and Handstand Push Ups

Bench Press 2-2-2-2-2 Bench Press 2-2-2-2-2 Use the heaviest weight you can for each set. Re...

December 23, 2016 12 WOD's of Christmas at SRCF!

12 WOD's of Christmas at SRCF! For Time: 1 Sumo Deadlift High Pull (75#/55#) 2 Thrusters (...

December 22, 2016 EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 10 mins: Squat Cleans and Double Unders

EMOM for 8 mins: Squat Cleans and Front Squats Every 1 min for 8 mins do: 1 Squat Clean, pick...

December 21, 2016 Snatch Balance 1-1-1-1-1 & Chipper: Runs, Pull-ups, Push-up, Squat Ladder

Snatch Balance 1-1-1-1-1 Snatch Balance 1-1-1-1-1 Use the heaviest weight you can for each se...

December 20, 2016 Back Squat 5-5-5-5-5 & FT: Rows, Double Unders, and Sit-ups

Back Squat 5-5-5-5-5 Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest...

December 19, 2016 Hang Power Clean 7x1 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans and Burpees

Hang Power Clean 7x1 Hang Power Clean 1-1-1-1-1-1-1 Use the heaviest weight you can for each ...

December 17, 2016 E2MOM for 16 mins: Bear Complex

E2MOM for 16 mins: Bear Complex1 Bear Complex, pick load Every 2 mins for 16 mins.BTWB

December 17, 2016 Team WOD: Runs, Pull-ups, Front Squats, OH Walking Lunge, Hang Power Cleans, Double Unders, STO, T2B, Deadlifts, Burpees

Team WOD: Runs, Pull-ups, Front Squats, OH Walking Lunge, Hang Power Cleans, Double Unders, STO...

December 17, 2016 Advanced RX: E2MOM for 16 mins: Bear Complex & 9-6-3: Bear Complexes and Bar Muscle-ups & AMRAP 7 mins: Deadlifts and Deficit Handstand Push Ups

Advanced RX Class: E2MOM for 16 mins: Bear Complex 1 Bear Complex, pick load Every 2 mins fo...

December 16, 2016 Weighted Pull Up 3-3-3-3-3 & AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups

Weighted Pull Up 3-3-3-3-3 Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for eac...

December 15, 2016 Push Press + Push Jerk 1-1-1-1-1 & CrossFit Games Open 13.2

Push Press + Push Jerk 1-1-1-1-1 Push Press + Push Jerk 1-1-1-1-1 Use the heaviest weight you...

December 14, 2016 Hang Squat Snatch 1-1-1-1-1 & 18-15-12-9-6: Wall Balls and Hang Snatches

Hang Squat Snatch 1-1-1-1-1 Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for e...

December 13, 2016 Bench Press 3-3-3-3-3 & AMReps 15 mins: Bodyweight Max Reps

Bench Press 3-3-3-3-3 Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

December 12, 2016 Hang Squat Clean 1-1-1-1-1 & 5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees

Hang Squat Clean 1-1-1-1-1 Hang Squat Clean 1-1-1-1-1 Use the heaviest weight you can for eac...

December 10, 2016 Friday 12/9 6pm Class Cancelled!

We are cancelling the 6pm class tonight as turnout is pretty light for the afternoon classes. If ...

December 10, 2016 EMOM for 6 mins: Squat Clean & Jerk

EMOM for 6 mins: Squat Clean & Jerk1 Squat Clean & Jerk, pick load Every 1 min for 6 min...

December 10, 2016 Team WOD: Isabel & Grace

Team WOD: Isabel & GraceFor time: 30 Snatches, 135/95 lbs Use 95 pounds, 65 pounds or brooms...

December 10, 2016 EMOM for 6 mins: Squat Clean & Jerk & 2008 CF Games Final: 30 Squat Clean & Jerks

EMOM for 6 mins: Squat Clean & Jerk1 Squat Clean & Jerk, pick load Every 1 min for 6 min...

December 10, 2016 Team WOD: Isabel & Grace

Team WOD: Isabel & Grace For time (Partner 1): 30 Snatches (135#/95#) Choose one Teammat...

December 10, 2016 Advanced RX: EMOM for 6 mins: Squat Clean & Jerk & 2008 CF Games Final & FT: Assault Bike, Muscle-ups

Advanced RX Class: EMOM for 6 mins: Squat Clean & Jerk 1 Squat Clean & Jerk, pick loa...

December 9, 2016 Alt EMOM 10 mins: Deadlifts and Ring Dips & 5 RFT: Deadlifts and Lateral Burpees

Alt EMOM 10 mins: Deadlifts and Ring Dips Every 1 min for 10 mins, alternating between: 3 Dea...

December 8, 2016 Overhead Squat 5-4-3-2-1 & FT: 3 Couplets Back to Back to Back

Overhead Squat 5-4-3-2-1 Overhead Squat 5-4-3-2-1 Use the heaviest weight you can for each se...

December 7, 2016 Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each set. R...

December 7, 2016 Shoulder Press 3-3-3-3-3 & AMRAP 12 mins: Ball Slams, Box Jump Overs and Rope Climbs

Shoulder Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each se...

December 6, 2016 Hildy

Hildy For time: Row 100 calories 75 Thrusters (45#/33#) 50 Pull-ups 75 Wall Balls (20#/14#...

December 5, 2016 Front Squat 2-2-2-2-2

Front Squat 2-2-2-2-2Front Squat 2-2-2-2-2 Rest as needed between sets.BTWB

December 5, 2016 Front Squat 2-2-2-2-2 & 10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks

Front Squat 2-2-2-2-2 Front Squat 2-2-2-2-2 Rest as needed between sets. BTWB 10 RFT: S...

December 3, 2016 Team WOD: FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral Burpees

Team WOD: FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral Burpees F...

December 3, 2016 Advanced RX: Pt. 1: FT: Handstand Push-ups and Deadlifts & Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

Advanced RX Class: Pt. 1: FT: Handstand Push-ups and Deadlifts For time: 21 Handstand Push-u...

December 2, 2016 Row : 4 x 500m Repeats

Row : 4 x 500m RepeatsEach for time: Row: 4x 500 m Rest as needed between efforts.BTWB

December 2, 2016 Row : 4 x 500m Repeats & AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups

Row : 4 x 500m Repeats Each for time: Row: 4x 500m Rest as needed between efforts. BTWB ...

December 1, 2016 Bench Press 8-6-4-2 & FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders

Bench Press 8-6-4-2 Bench Press 8-6-4-2 Use the heaviest weight you can for each set. Rest a...

November 30, 2016 EMOM for 8 mins: Snatch

EMOM for 8 mins: Snatch1 Squat Snatch, pick load Every 1 min for 8 mins.BTWB

November 30, 2016 EMOM for 8 mins: Snatch & 3 RFT: Wall Balls, Toes-to-bars and Snatches

EMOM for 8 mins: Snatch 1 Squat Snatch, pick load Every 1 min for 8 mins. BTWB 3 RFT: W...

November 29, 2016 Push Press 5-5-3-3-1-1-1

Push Press 5-5-3-3-1-1-1Push Press 5-5-3-3-1-1-1 Use the heaviest weight you can for each set. R...

November 29, 2016 Push Press 5-5-3-3-1-1-1 & AMRAP 12 mins: Clean &Jerks and Runs

Push Press 5-5-3-3-1-1-1 Push Press 5-5-3-3-1-1-1 Use the heaviest weight you can for each se...

November 28, 2016 Back Squat 7-7-7

Back Squat 7-7-7Back Squat 7-7-7 Use the heaviest weight you can for each set. Rest as needed be...

November 28, 2016 Back Squat 7-7-7 & 15 RFT: Pull-ups, Push-ups and Air Squats

Back Squat 7-7-7 Back Squat 7-7-7 Use the heaviest weight you can for each set. Rest as need...

November 26, 2016 Power Clean & Jerk 1-1-1

Power Clean & Jerk 1-1-1Power Clean & Jerk 1-1-1 Use the heaviest weight you can for eac...

November 26, 2016 Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges Complete as many rounds...

November 26, 2016 Advanced RX: Power Clean & Jerk 1-1-1 & Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges

Advanced RX Class: Power Clean & Jerk 1-1-1 Power Clean & Jerk 1-1-1 Use the heavies...

November 23, 2016 Squat Clean 1-1-1-1-1 & 10 RFT: Hang Squat Cleans, Box Jumps and Strict Pull-ups

Squat Clean 1-1-1-1-1 Squat Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Re...

November 22, 2016 Deadlift 4-4-4-4

Deadlift 4-4-4-4Deadlift 4-4-4-4 Use the heaviest weight you can for each set. Rest as needed be...

November 22, 2016 Deadlift 4-4-4-4 & AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-bars

Deadlift 4-4-4-4 Deadlift 4-4-4-4 Use the heaviest weight you can for each set. Rest as need...

November 21, 2016 Thruster : 2 Rep Max

Thruster : 2 Rep MaxFind your Thruster 2 Rep Max.BTWB

November 21, 2016 Thruster : 2RM & FT: Thrusters and Double Unders

Thruster : 2 Rep Max Find your Thruster 2 Rep Max. BTWB FT: Thrusters and Double Under...

November 19, 2016 Team WOD: AMRAP 16 mins: Chest-to-bar Pull-ups, Hand Release Push-Ups and Kettlebell Goblet Squats

Team WOD: AMRAP 16 mins: Chest-to-bar Pull-ups, Hand Release Push-Ups and Kettlebell Goblet Squ...

November 19, 2016 Advanced RX: Hang Squat Snatch + Snatch Balance 1-1-1-1-1 & 10 RFT: Hang Squat Snatches, Box Jumps and Muscle-ups

Advanced RX Class: Hang Squat Snatch + Snatch Balance 1-1-1-1-1 Hang Squat Snatch + Snatch Ba...

November 18, 2016 Push Jerk 2-2-2-2-2 & 27-21-15: Overhead Walking Lunges and Clean & Jerks

Push Jerk 2-2-2-2-2 Push Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest a...

November 17, 2016 Alt EMOM 10 mins: Hang Power Clean + Hang Squat Cleans and Rope Climbs & AMRAP 10 mins: Hang Power Cleans, Ring Dips, Wall Balls and AbMat Sit-ups

Alt EMOM 10 mins: Hang Power Clean + Hang Squat Cleans and Rope Climbs Every 1 min for 10 mins...

November 16, 2016 Lifting: Bench Press and Good Mornings & FGB Style - Burpees, Deadlifts, Kettlebell Swings and Row

Lifting: Bench Press and Good Mornings Bench Press 5-4-3-2-1, using heaviest weight per set G...

November 15, 2016 Lifting: Hang Power Snatches and Overhead Squats & 2 RFT: Rows, Hang Power Snatches, Double Unders and Handstand Push-ups

Lifting: Hang Power Snatches and Overhead Squats Hang Power Snatch 1-1-1-1-1, using heaviest w...

November 14, 2016 Front Squat 3-3-3-3-3 & 3 RFT: Pull-ups, Front Squats and Box Jumps

Front Squat 3-3-3-3-3 Front Squat 3-3-3-3-3 Rest as needed between sets. BTWB 3 RFT: Pu...

November 12, 2016 Team WOD: E2MOM Row and Thruster Intervals

Team WOD: E2MOM Row and Thruster Intervals Every 2 mins for 20 mins do: Row 200m 10 Thruster...

November 12, 2016 Advanced RX: Clean & Jerk 1-1-1-1 & 4 RFT: Rows, Clean & Jerks and Muscle-ups

Advanced RX Class: Clean & Jerk 1-1-1-1 Clean & Jerk 1-1-1-1 Use the heaviest weight...

November 11, 2016 Alt EMOM 12 mins: Deadlifts and Knees To Elbows & Sham

Alt EMOM 12 mins: Deadlifts and Knees To Elbows Every 1 min for 12 mins, alternating between: ...

November 10, 2016 EMOM for 5 mins: Hang Squat Snatch & Chipper: Runs, Snatches, Overhead Squats

EMOM for 5 mins: Hang Squat Snatch 2 Hang Squat Snatches, pick load Every 1 min for 5 mins. ...

November 9, 2016 Weighted Pull-up 3-3-3

Weighted Pull-up 3-3-3Weighted Pull-up 3-3-3 Use the heaviest weight you can for each set. Rest ...

November 9, 2016 Thruster and Weighted Pull-up 3-3-3 & Heavy Fran

Thruster 3-3-3 Thruster 3-3-3  Use the heaviest weight you can for each set. Weighted Pull-u...

November 8, 2016 Back Squat 2-2-2-2-2 & 5 RFT: Handstand Push-ups, Back Squats and Runs

Back Squat 2-2-2-2-2 Back Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest...

November 7, 2016 Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1Power Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as...

November 7, 2016 Power Clean 1-1-1-1-1 & 4 RFT: Power Cleans, Runs and Wall Balls

Power Clean 1-1-1-1-1 Power Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Re...

November 5, 2016 CrossFit Liftoff: Snatch: 1 Rep Max

CrossFit Liftoff: Snatch: 1 Rep MaxRecord your best Snatch 1 Rep Max lift.BTWB

November 5, 2016 CrossFit Liftoff: Snatch: 1 Rep Max & CrossFit Liftoff: Clean & Jerk: 1 Rep Max

CrossFit Liftoff Event 1: Snatch: 1 Rep Max Record your best Snatch 1 Rep Max lift. BTWB ...

November 4, 2016 Overhead Squat 2-2-2 & CrossFit Liftoff: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups

Overhead Squat 2-2-2 Overhead Squat 2-2-2 Use the heaviest weight you can for each set. Rest...

November 3, 2016 Push Press 5-4-3-2-1 & 21-15-9: Front Squats, Kettlebell Swings and Runs

Push Press 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between set...

November 2, 2016 Lifting: Bench Press and Bent Over Rows & 4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups

Lifting: Bench Press and Bent Over Barbell Rows Bench Press 5-5-5, using heaviest weight per s...

November 1, 2016 EMOM for 8 mins: Squat Clean & 7 RFT: Wall Balls and Pull-ups

Every 1 min for 8 mins: Squat Clean 1 Squat Clean, pick load Every 1 min for 8 mins. BTWB ...

October 31, 2016 Back Squat 3-3-3-3-3 & Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters

Back Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

October 29, 2016 Team WOD: 1RM Power Snatch

Team WOD: 1RM Power SnatchFind your Power Snatch 1 Rep Max. 8 Minutes to find a 1 rep max PS as a...

October 29, 2016 Lifting: Squat Clean Thrusters and Thrusters

Lifting: Squat Clean Thrusters and ThrustersSquat Clean Thruster 1-1-1-1-1, using heaviest weight...

October 29, 2016 Team WOD: 1RM Power Snatch & Team WOD: Annie/Fran/Isabel

Team WOD: 1RM Power Snatch Find your Power Snatch 1 Rep Max. 8 Minutes to find a 1 rep max PS...

October 29, 2016 Advanced RX: Lifting: Squat Clean Thrusters and Thrusters & AMRAP 15 mins: Rope Climbs, Thrusters, and Row

Advanced RX Class: Lifting: Squat Clean Thrusters and Thrusters Squat Clean Thruster 1-1-1-1-...

October 28, 2016 Power Clean: 2RM & 3 RFT: Kettlebell Swings, Wall Balls and Pull-ups

Power Clean (Touch & Go) : 2RM Record your best Power Clean (Touch & Go) 2 Rep Max lif...

October 27, 2016 EMOM for 10 mins: Muscle-up & 2 RFT: Rows, AbMat Sit-ups and Push-ups

EMOM for 10 mins: Muscle-up or Ring Dips 2 Muscle-ups or 3 ring dips Every 1 min for 10 mins....

October 26, 2016 Jerk 1-1-1-1-1 & AMRAP 12 mins: Row then Deadlifts and Handstand Push-ups

Jerk 1-1-1-1-1 Jerk (Push or Split) 1-1-1-1-1 Use the heaviest weight you can for each set. ...

October 25, 2016 Snatch (Squat) 1-1-1-1-1 & AMRAP 8 mins: Snatch and Double Unders

Snatch (Squat) 1-1-1-1-1 Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set....

October 24, 2016 Front Squat 5-5-5

Front Squat 5-5-5Front Squat 5-5-5 Rest as needed between sets.BTWB

October 24, 2016 Front Squat 5-5-5 & 3 RFT: Front Squats, Box Jump Overs and Toes-to-bars

Front Squat 5-5-5 Front Squat 5-5-5 Rest as needed between sets. BTWB 3 RFT: Front Squa...

October 22, 2016 Frankenchipper 2.0

Frankenchipper 2.0 For time: Run 800m 30 Kettlebell Swings (53#/35#) 21 Thrusters (75#/55#)...

October 21, 2016 15 Minutes: Choose Rope Climb or Handstand Walk Practice & AMRAP 15 mins: Ball Slams, Burpees, Clean & Jerks and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice Choose one and practice for 15 minute...

October 20, 2016 Alt EMOM 12 mins: Deadlifts and Bar Muscle-ups & 5 RFT: Handstand Push-ups, Toes-to-bars, Deadlifts and Double Unders

Alt EMOM 12 mins: Deadlifts and Bar Muscle-ups Every 1 min for 12 mins, alternating between: ...

October 19, 2016 EMOM for 7 mins: Squat Cleans, Hang Squat Cleans and Jerks & FT: Rows; Front Squats, Push Press, AbMat Sit-ups

EMOM for 7 mins: Squat Cleans, Hang Squat Cleans and Jerks Every 1 min for 7 mins do: 1 Squat...

October 18, 2016 Bench Press 4-4-4-4 & 21-15-9: Power Snatches and Ring Dips

Bench Press 4-4-4-4 Bench Press 4-4-4-4 Use the heaviest weight you can for each set. Rest a...

October 17, 2016 Overhead Squat 3-3-3-3-3 & AMRAP 15 mins: Strict Pull-ups, Box Jumps and Wall Balls

Overhead Squat 3-3-3-3-3 Overhead Squat 3-3-3-3-3 Rest as needed between sets. BTWB AMR...

October 15, 2016 Lifting: Hang Squat Cleans and Front Squats

Lifting: Hang Squat Cleans and Front SquatsHang Squat Clean 1-1-1-1-1, using heaviest weight per ...

October 15, 2016 Team WOD: AMRAP: Rows, Deadlifts, Hang Power Cleans and Front Squats

Team WOD: AMRAP: Rows, Deadlifts, Hang Power Cleans and Front Squats As a Team of 2 complete a...

October 15, 2016 Advanced RX: Lifting: Hang Squat Cleans and Front Squats & 3 RFT: Deadlifts, Hang Power Cleans, Front Squats and Rows

Advanced RX Class: Lifting: Hang Squat Cleans and Front Squats Hang Squat Clean 1-1-1-1-1, us...

October 14, 2016 Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings & FT: AbMat Sit-ups, Hollow Rocks and V-ups

Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings Tabata Medicine Ba...

October 13, 2016 Alt EMOM 12 mins: Hang Squat Snatch and Rope Climbs & Josh

Alt EMOM 12 mins: Hang Squat Snatch and Rope Climbs Every 1 min for 12 mins, alternating betwe...

October 12, 2016 Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each set. R...

October 12, 2016 Shoulder Press 3-3-3-3-3 & 3 RFT: Run, Box Jumps and Push Press

Shoulder Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each se...

October 11, 2016 Back Squat 5-5-5 & Death By Burpees

Back Squat 5-5-5 Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as need...

October 10, 2016 Squat Clean & Jerk 1-1-1-1-1

Squat Clean & Jerk 1-1-1-1-1Squat Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can...

October 10, 2016 Squat Clean & Jerk 1-1-1-1-1 & AMRAP 15 mins w/ Buy-in: Run then Squat Cleans and Muscle-ups

Squat Clean & Jerk 1-1-1-1-1 Squat Clean & Jerk 1-1-1-1-1 Use the heaviest weight you...

October 8, 2016 Lifting: Hang Squat Snatches and Squat Snatches

Lifting: Hang Squat Snatches and Squat SnatchesHang Squat Snatch 1-1-1-1-1, using heaviest weight...

October 8, 2016 Team WOD: 1RM Snatch & Team WOD: AMRAP 12 mins: Double Unders and Power Snatch

Team WOD: 12 Min to find a 1RM Snatch As a team of 2 take 12 minutes to find: 1RM Snatch 1...

October 8, 2016 Advanced RX: Lifting: Hang Snatch and Snatch & Pt. 1 2010 NW Regional Event & Pt. 2: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges

Advanced RX Class: Lifting: Hang Squat Snatches and Squat Snatches Hang Squat Snatch 1-1-1-1-...

October 7, 2016 Front Squat 2-2-2-2-2 & AMRAP 12 mins: Front Squats, Hand Release Push-Ups and Box Jumps

Front Squat 2-2-2-2-2 Front Squat 2-2-2-2-2 Rest as needed between sets. BTWB AMRAP 12 ...

October 6, 2016 Alt EMOM 10 mins: Ring Dips and Power Cleans & 7 RFT: Rope Climbs, Power Cleans, Wall Balls and Double Unders

Alt EMOM 10 mins: Ring Dips and Power Cleans Every 1 min for 10 mins, alternating between: 5 ...

October 5, 2016 Deadlift 5-5-5 & Descending Ladder: Deadlifts and Chest-to-bar Pull-ups

Deadlift 5-5-5 Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed b...

October 4, 2016 Bench Press 6-6-6-6 & Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

Bench Press 6-6-6-6 Bench Press 6-6-6-6 Use the heaviest weight you can for each set. Rest a...

October 3, 2016 EMOM for 10 mins: Hang Squat Clean & 4 RFT: Runs and Thrusters

EMOM for 10 mins: Hang Squat Clean Every 1 min for 10 mins: Hang Squat Clean 2 Hang Squat Cle...

October 1, 2016 Power Clean & Jerk : 2 Rep Max

Power Clean & Jerk : 2 Rep MaxFind your Power Clean & Jerk 2 Rep Max. 8 min.BTWB

October 1, 2016 Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner Runs

Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner Runs Complete ...

October 1, 2016 Advanced RX: Power Clean & Jerk : 2 RM & AMRAP Pt. 1 & Pt. 2

Advanced RX Class: Power Clean & Jerk : 2 Rep Max Find your Power Clean & Jerk 2 Rep ...

September 30, 2016 Back Squat 3-3-3 & FT: Buy-In Row; then Ball Slams and AbMat Sit-ups

Back Squat 3-3-3 Back Squat 3-3-3 Rest as needed between sets. BTWB FT: Buy-In Row; the...

September 29, 2016 Shoulder Press 5-5-5-5 & 15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

Shoulder Press 5-5-5-5 Shoulder Press 5-5-5-5 Use the heaviest weight you can for each set. ...

September 28, 2016 Snatch : 1 Rep Max & Muscle-ups : 30 Reps for Time

Snatch : 1 Rep MaxRecord your best Snatch 1 Rep Max lift.BTWB Muscle-ups : 30 Reps for TimeFor t...

September 28, 2016 Snatch : 1 Rep Max & 30 Muscle-ups for Time & AMRAP 6 mins w/ Buy-in: Run and Overhead Squats

Snatch : 1 Rep Max Record your best Snatch 1 Rep Max lift. BTWB Muscle-ups : 30 Reps f...

September 27, 2016 Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-upsEvery 1 min for 10 mins, alternating bet...

September 27, 2016 Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups Every 1 min for 10 mins, alternating...

September 26, 2016 Lifting: Squat Clean plus Front Squat

Lifting: Squat Clean plus Front SquatSquat Clean 1-1-1-1-1, using heaviest weight per set Front S...

September 26, 2016 Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats

Lifting: Squat Clean plus Front Squat Squat Clean 1-1-1-1-1, using heaviest weight per set Fr...

September 24, 2016 Team WOD: Hang Power Snatch 1RM

Team WOD: Hang Power Snatch 1RMFind your Hang Power Snatch 1 Rep Max. 8 minutes as a team of 2 al...

September 24, 2016 Hang Power Snatch : 1 Rep Max

Hang Power Snatch : 1 Rep MaxFind your Hang Power Snatch 1 Rep Max.BTWB

September 24, 2016 Team WOD: Hang Power Snatch 1RM & Team WOD: Alternating RFT: Rows and Burpees

Team WOD: Hang Power Snatch 1RM Find your Hang Power Snatch 1 Rep Max. 8 minutes as a team of...

September 24, 2016 Advanced RX: Hang Power Snatch : 1 Rep Max & Chipper: Rope Climbs, Walking Lunges, Dips and Muscle-ups

Advanced RX Class: Hang Power Snatch : 1 Rep Max Find your Hang Power Snatch 1 Rep Max. BT...

September 23, 2016 Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2Back Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as ...

September 23, 2016 Back Squat 2-2-2-2-2 & Chipper: Rows, Air Squats, Kettlebell Swings, Push Press, Med Ball Cleans

Back Squat 2-2-2-2-2 Back Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest...

September 22, 2016 Bench Press 8-8-8 & 15-12-9-6: Hang Power Cleans, Front Squats and Push-ups

Bench Press 8-8-8 Bench Press 8-8-8 Use the heaviest weight you can for each set. Rest as ne...

September 21, 2016 Pt. 1 & 2: Dueling AMRAPs

Pt. 1: AMRAP 8 mins: Handstand Push-ups and Box Jumps Complete as many rounds as possible in 8...

September 20, 2016 Squat Clean Thruster 1-1-1-1-1 & AMRAP 20 mins: Run, Muscle-ups and Thrusters

Squat Clean Thruster 1-1-1-1-1 Squat Clean Thruster 1-1-1-1-1 Use the heaviest weight you can...

September 19, 2016 Power Snatch 2-2-2 & 3 RFT: Double Unders, Lateral Burpees (Over Bar) and Power Snatches

Power Snatch 2-2-2 Power Snatch 2-2-2 Use the heaviest weight you can for each set. Rest as ...

September 17, 2016 Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as neede...

September 17, 2016 Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Sw...

September 17, 2016 Advanced RX: Deadlift 3-3-3-3-3 & Pt. 1: 4 RFT: Row Calories and Bench Press

Advanced RX Class: Deadlift 3-3-3-3-3 Deadlift 3-3-3-3-3 Use the heaviest weight you can for...

September 16, 2016 FT: Run; 3x Power Clean & Jerks and Toes-to-bars; Run

FT: Run; 3x Power Clean & Jerks and Toes-to-bars; Run For time: Run 1000m -- then -- 3 ...

September 15, 2016 Thruster 1-1-1-1-1 & Death By Wall Balls

Thruster 1-1-1-1-1 Thruster 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as ...

September 14, 2016 Alt EMOM 10 mins: Squat Snatches and Double Unders & AMRAP 15 mins: Run and Squat Snatch

Alt EMOM 10 mins: Squat Snatches and Double Unders Every 1 min for 10 mins, alternating betwee...

September 13, 2016 Weighted Pull Up 3-3-3-3-3 & AMRAP 16 mins: Strict Handstand Push-ups, Pull-ups and Burpee Box Jumps

Weighted Pull Up 3-3-3-3-3 Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for eac...

September 12, 2016 Back Squat 3-3-3 & 3 RFT: Runs, Squat Cleans and Ring Dips

Back Squat 3-3-3 Back Squat 3-3-3 Rest as needed between sets. BTWB 3 RFT: Runs, Squat ...

September 10, 2016 Saimo

Saimo As many rounds as possible in 21 minutes of: 200m Run With Medicine Ball (20#/14#) 20 ...

September 9, 2016 EMOM for 10 mins: Power Clean & Push Jerk

EMOM for 10 mins: Power Clean & Push Jerk1 Power Clean & Push Jerk, pick load Every 1 mi...

September 9, 2016 EMOM for 10 mins: Power Clean & Push Jerk & 3 RFT: Run, Push Press and Toes-to-bars

EMOM for 10 mins: Power Clean & Push Jerk 1 Power Clean & Push Jerk, pick load Every ...

September 8, 2016 Snatch 1-1-1-1-1-1-1 & Jeremy

Snatch 1-1-1-1-1-1-1 Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Re...

September 7, 2016 Lifting: Bench Press and Bent Over Barbell Rows & Row 2 km TT

Lifting: Bench Press and Bent Over Barbell Rows Bench Press 5-5-5, using heaviest weight per s...

September 6, 2016 Front Squat 3-3-3-3 & 5 RFT: Double Unders, Handstand Push-ups and Front Squats

Front Squat 3-3-3-3 Front Squat 3-3-3 Use the heaviest weight you can for each set. Rest as ...

September 5, 2016 Team WOD: Running Cindy AMRAP

Team WOD: Running Cindy AMRAP As a Team of 2 complete as many rounds as possible in 22 Minutes...

September 3, 2016 Team WOD: Power Clean 1RM

Team WOD: Power Clean 1RMPower Clean 1 Rep Use the heaviest weight you can for each set. Rest as...

September 3, 2016 Snatch 1-1-1-1-1-1-1

Snatch 1-1-1-1-1-1-1Snatch 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as n...

September 3, 2016 Team WOD: Power Clean 1RM & Team WOD: Partner Chipper

Team WOD: Power Clean 1RM Power Clean 1 Rep Use the heaviest weight you can for each set. Re...

September 3, 2016 Advanced RX: Snatch 1-1-1-1-1-1-1 & 3 RFT: Box Jump Overs, Chest-to-bar Pull-ups, Strict Handstand Push-ups and Squat Snatches

Advanced RX Class: Snatch 1-1-1-1-1-1-1 Snatch 1-1-1-1-1-1-1 Use the heaviest weight you can...

September 2, 2016 Bench Press 2-2-2-2

Bench Press 2-2-2-2Bench Press 2-2-2-2 Use the heaviest weight you can for each set. Rest as nee...

September 2, 2016 Bench Press 2-2-2-2 & FT: Row, Power Snatches, Ring Dips

Bench Press 2-2-2-2 Bench Press 2-2-2-2 Use the heaviest weight you can for each set. Rest a...

September 1, 2016 Lifting: Squat Cleans, Front Squats and Jerks & AMRAP 8 mins: Kettlebell Swings and Thrusters

Lifting: Squat Cleans, Front Squats and Jerks Squat Clean 1-1-1-1-1, using heaviest weight per...

August 31, 2016 Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars

Alt EMOM 10 mins: Strict Pull-ups and Toes-to-barsEvery 1 min for 10 mins, alternating between: 5...

August 31, 2016 Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars & 3 RFT: Double Unders, Wall Balls, Ball Slams and Box Jumps

Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars Every 1 min for 10 mins, alternating betwee...

August 30, 2016 Back Squat : 5 Rep Max

Back Squat : 5 Rep MaxFind your Back Squat 5 Rep Max.BTWB

August 30, 2016 Back Squat : 5 Rep Max & 4 RFT: Run, Push Press and Back Squats

Back Squat : 5 Rep Max Find your Back Squat 5 Rep Max. BTWB 4 RFT: Run, Push Press and...

August 29, 2016 Hang Power Clean 2-2-2-2-2

Hang Power Clean 2-2-2-2-2Hang Power Clean 2-2-2-2-2 Use the heaviest weight you can for each se...

August 29, 2016 Hang Power Clean 2-2-2-2-2 & Nasty Girls

Hang Power Clean 2-2-2-2-2 Hang Power Clean 2-2-2-2-2 Use the heaviest weight you can for eac...

August 26, 2016 Blake

Blake 4 rounds for time of: Overhead Walking Lunge With Plate, 100 ft (45#/25#) 30 Box Jumps...

August 25, 2016 Bent Over Barbell Row 5-5-5 & AMRAP 15 mins: Runs, Toes-to-bars, Overhead Squats and Rope Climbs

Bent Over Barbell Row 5-5-5 Bent Over Barbell Row 5-5-5 Use the heaviest weight you can for e...

August 24, 2016 Bench Press 5-4-3-2 & FT: Rows, Push-up (hand release)

Bench Press 5-4-3-2 Bench Press 5-4-3-2 Use the heaviest weight you can for each set. Rest a...

August 23, 2016 Sam Saimo

Sam Saimo, 21, passed away on August 20, 2016. Tonight I sit here trying to figure out w...

August 23, 2016 Hang Power Snatch 1-1-1-1-1 & Chipper: Runs, Hang Power Snatch and Pull-up Ladder

Hang Power Snatch 1-1-1-1-1 Hang Power Snatch 1-1-1-1-1 Use the heaviest weight you can for e...

August 22, 2016 EMOM for 10 mins: Squat Clean

EMOM for 10 mins: Squat Clean1 Squat Clean, pick load Every 1 min for 10 mins.BTWB

August 22, 2016 EMOM for 10 mins: Squat Clean & 10 RFT: Squat Cleans and Double Unders

EMOM for 10 mins: Squat Clean 1 Squat Clean, pick load Every 1 min for 10 mins. BTWB 10...

August 20, 2016 Every 2 mins for 10 mins: Back Squat

Every 2 mins for 10 mins: Back Squat5 Back Squats, pick load Every 2 mins for 10 mins.BTWB

August 20, 2016 Every 2 mins for 10 mins: Back Squat & Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups

Every 2 mins for 10 mins: Back Squat5 Back Squats, pick load Every 2 mins for 10 mins.BTWB Pt. ...

August 20, 2016 Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees

Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees As...

August 20, 2016 Advanced RX: E2MOM: Back Squat & Pt. 1: AMRAP Front Squats and Handstand Push Ups & Pt. 2: 4RFT: Row and Pull-ups & Pt. 3: AMRAP Kettlebell Swings, AbMat Sit-ups and Double Unders

Advanced RX Class: Every 2 mins for 10 mins: Back Squat 5 Back Squats, pick load Every 2 min...

August 19, 2016 Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 15-12-9-12-15: Power Cleans and Push Jerks

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips Every 1 min for 10 mins, alternating between: ...

August 18, 2016 Front Squat 5-5-5

Front Squat 5-5-5Front Squat 5-5-5 Rest as needed between sets.BTWB

August 18, 2016 Front Squat 5-5-5 & 7 RFT: Thrusters, Toes To Bars and Run (Med Ball)

Front Squat 5-5-5 Front Squat 5-5-5 Rest as needed between sets. BTWB 7 RFT: Thrusters,...

August 17, 2016 Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as neede...

August 17, 2016 Deadlift 3-3-3-3-3 & 3 RFT: Rows, Deadlifts and Box Jump Overs

Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as neede...

August 17, 2016 Deadlift 3-3-3-3-3 & 3 RFT: Rows, Deadlifts and Box Jump Overs

Deadlift 3-3-3-3-3 Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as ...

August 16, 2016 Lifting: Snatch Balances and Overhead Squats

Lifting: Snatch Balances and Overhead SquatsSnatch Balance 1-1-1-1-1, using heaviest weight per s...

August 16, 2016 Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups

Lifting: Snatch Balances and Overhead Squats Snatch Balance 1-1-1-1-1, using heaviest weight p...

August 15, 2016 Shoulder Press 4-4-4-4

Shoulder Press 4-4-4-4Shoulder Press 4-4-4-4 Use the heaviest weight you can for each set. Rest ...

August 15, 2016 Shoulder Press 4-4-4-4 & FT: Wall Balls, Burpees and Runs

Shoulder Press 4-4-4-4Shoulder Press 4-4-4-4 Use the heaviest weight you can for each set. Rest ...

August 15, 2016 Shoulder Press 4-4-4-4 & FT: Wall Balls, Burpees and Runs

Shoulder Press 4-4-4-4 Shoulder Press 4-4-4-4 Use the heaviest weight you can for each set. ...

August 13, 2016 Team WOD: 31 Heroes

Team WOD: “31 Heroes” In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As...

August 12, 2016 40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings

40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings40-30-20-10 reps, for time of: Back ...

August 12, 2016 40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings & Checkout: Mini Flight Simulator

40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings 40-30-20-10 reps, for time of: ...

August 11, 2016 Weighted Pull-up 5-5-5-5

Weighted Pull-up 5-5-5-5Weighted Pull-up 5-5-5-5 Use the heaviest weight you can for each set. R...

August 11, 2016 Weighted Pull-up 5-5-5-5 & FT: Runs, Handstand Push-ups, Ring Dips and Push-ups

Weighted Pull-up 5-5-5-5Weighted Pull-up 5-5-5-5 Use the heaviest weight you can for each set. R...

August 11, 2016 Weighted Pull-up 5-5-5-5 & FT: Runs, Handstand Push-ups, Ring Dips and Push-ups

Weighted Pull-up 5-5-5-5 Weighted Pull-up 5-5-5-5 Use the heaviest weight you can for each se...

August 10, 2016 Lifting: Snatch and Hang Snatch (Full)

Lifting: Snatch and Hang Snatch (Full)Squat Snatch 1-1-1-1-1, using heaviest weight per set Hang ...

August 10, 2016 Lifting: Snatch and Hang Snatch (Full) & AMRAP 20 min: Power Snatch Ladder and Runs

Lifting: Snatch and Hang Snatch (Full)Squat Snatch 1-1-1-1-1, using heaviest weight per set Hang ...

August 10, 2016 Lifting: Snatch and Hang Snatch (Full) & AMRAP 20 min: Power Snatch Ladder and Runs

Lifting: Snatch and Hang Snatch (Full) Squat Snatch 1-1-1-1-1, using heaviest weight per set ...

August 9, 2016 Jackie

JackieFor time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-upsBTWB

August 9, 2016 Jackie & Thruster : 1 Rep Max

Jackie For time: Row 1000m 50 Thrusters (45#/33#) 30 Pull-ups BTWB Thruster : 1 Rep...

August 8, 2016 Alt EMOM 10 mins: Double Unders and Clean & Jerk (Touch And Go)

Alt EMOM 10 mins: Double Unders and Clean & Jerk (Touch And Go)Every 1 min for 10 mins, alter...

August 8, 2016 Alt EMOM 10 mins: Double Unders and Clean & Jerks & 21-15-9: Power Cleans and Box Jumps

Alt EMOM 10 mins: Double Unders and Clean & Jerks (Touch And Go) Every 1 min for 10 mins, ...

August 6, 2016 Team WOD: Burpees EMOM, Max Front Squats

Team WOD: Burpees EMOM, Max Front Squats As a team of 2, complete for time: 150 Front Squats ...

August 6, 2016 Advanced RX: Front Squat 2-2-2-2-2 & Pt. 1: Front Squats and Lateral Burpees & Pt. 2: Runs and Legless Climbs

Advanced RX Class: Front Squat (Pause) 2-2-2-2-2 Front Squat (3 Second Pause) 2-2-2-2-2 Use ...

August 5, 2016 Back Squat 5-5-5-5 & Chipper: Double Unders, Handstand Push-ups, Runs and Toes-to-bar

Back Squat 5-5-5-5 Back Squat 5-5-5-5 Use the heaviest weight you can for each set. Rest as ...

August 4, 2016 Snatch 1-1-1-1-1 & 5x AMRAP 3 mins: Power Snatches, Push-ups and Air Squats

Snatch 1-1-1-1-1 Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as need...

August 3, 2016 EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Push Jerks & AMRAP 15 mins: Runs, Muscle-ups and Squat Cleans

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Push Jerks Every 1 min for 7 mins do: 1 ...

August 2, 2016 Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & FT: Rows, Deadlifts and Pull-ups

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups Every 1 min for 10 mins, alternating between: ...

August 1, 2016 Bench Press 3-3-3-3-3 & 21-15-9: Box Jumps, Thrusters, Sumo DL High-pulls and Med Ball Cleans

Bench Press 3-3-3-3-3 Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

July 30, 2016 Team WOD: FT: Double Unders, Partner Wall Balls, Power Snatches

Team WOD: FT: Double Unders, Partner Wall Balls, Power SnatchesAs a Team of 2, complete for time:...

July 30, 2016 Lifting: Power Snatches and Snatch Balances

Lifting: Power Snatches and Snatch BalancesPower Snatch 1-1-1-1-1, using heaviest weight per set ...

July 30, 2016 Team WOD: FT: Double Unders, Partner Wall Balls, Power Snatches & Checkout: 5 RFT: Double Unders and Runs

Team WOD: FT: Double Unders, Partner Wall Balls, Power Snatches As a Team of 2, complete for t...

July 30, 2016 Advanced RX: Lifting: Power Snatch and Snatch Balance & 21-18-15-12-9: Power Snatches, Wall Balls and Knees To Elbows

Advanced RX Class: Lifting: Power Snatch and Snatch Balance Power Snatch 1-1-1-1-1, using hea...

July 29, 2016 Squat Clean Thruster 1-1-1-1-1 & FT: Run then 21-15-9 Thrusters, Push-ups, then Run

Squat Clean Thruster 1-1-1-1-1 Squat Clean Thruster 1-1-1-1-1 Use the heaviest weight you can...

July 28, 2016 Barraza

Barraza Complete as many rounds as possible in 18 mins of: Run 200m 9 Deadlifts (275#/185#) ...

July 27, 2016 Alt EMOM 10 mins: Squat Snatches and Double Unders

Alt EMOM 10 mins: Squat Snatches and Double UndersEvery 1 min for 10 mins, alternating between: 2...

July 27, 2016 Alt EMOM 10 mins: Squat Snatches and Double Unders & 21-15-9: Overhead Squats and Toes-to-bars

Alt EMOM 10 mins: Squat Snatches and Double Unders Every 1 min for 10 mins, alternating betwee...

July 26, 2016 Push Jerk 3-3-3-3-3

Push Jerk 3-3-3-3-3Push Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as nee...

July 26, 2016 Push Jerk 3-3-3-3-3 & 3 RFT: Run, Hang Power Clean & Jerks and Air Squats

Push Jerk 3-3-3-3-3 Push Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. Rest a...

July 25, 2016 Front Squat 5-5-5-5-5

Front Squat 5-5-5-5-5Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as...

July 25, 2016 Front Squat 5-5-5-5-5 & AMRAP 10 mins: Front Squats, Handstand Push-ups and Pull-ups

Front Squat 5-5-5-5-5 Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Re...

July 23, 2016 Team WOD: Runs, Power Clean & Jerks, Box Jumps

Team WOD: Runs, Power Clean & Jerks, Box Jumps As A Team of 2, Complete For Time: 800 m R...

July 23, 2016 Advanced RX: 3 RFT: Double Unders and Power Clean & Jerks

Advanced RX Class: 3 RFT: Double Unders and Power Clean & Jerks 3 rounds for time of: 50...

July 22, 2016 Bench Press 5-5-5-5-5 & AMRAP 16 mins: Runs, Wall Balls and Toes-to-bars

Bench Press 5-5-5-5-5 Bench Press 5-5-5-5-5 Use the heaviest weight you can for each set. Re...

July 21, 2016 Alt EMOM 10 mins: Deadlifts and Strict Pull-ups

Alt EMOM 10 mins: Deadlifts and Strict Pull-upsEvery 1 min for 10 mins, alternating between: 3 De...

July 21, 2016 Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & Chipper: Row, Deadlifts, Pull-ups and Lateral Burpees

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups Every 1 min for 10 mins, alternating between: ...

July 20, 2016 Back Squat 2-2-2-2 & AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips

Back Squat 2-2-2-2 Back Squat 2-2-2-2 Use the heaviest weight you can for each set. Rest as ...

July 19, 2016 Power Snatch : 1RM & 6-9-12-15 FT: Runs and Power Snatches

Power Snatch : 1RM Find your Power Snatch 1 Rep Max. BTWB 6-9-12-15 FT: Runs and Power...

July 18, 2016 Lifting: Squat Cleans and Front Squats

Lifting: Squat Cleans and Front SquatsSquat Clean 1-1-1-1-1, using heaviest weight per set Front ...

July 18, 2016 Lifting: Squat Cleans and Front Squats & 5 RFT: Thrusters, Hang Power Cleans and Ball Slams

Lifting: Squat Cleans and Front Squats Squat Clean 1-1-1-1-1, using heaviest weight per set F...

July 16, 2016 Lifting: Hang Squat Snatches and Snatch Balances & 21-15-9: Deadlifts and Overhead Squats

Lifting: Hang Squat Snatches and Snatch BalancesHang Squat Snatch 1-1-1-1-1, using heaviest weigh...

July 16, 2016 Team WOD: Dumbbell Snatches, Sprints, Burpees

Team WOD: Dumbbell Snatches, Sprints, Burpees Partner up and alternate so each person complete...

July 16, 2016 Advanced RX: Lifting: Hang Squat Snatches and Snatch Balances & 21-15-9: Deadlifts and Overhead Squats

Advanced RX Class: Lifting: Hang Squat Snatches and Snatch Balances Hang Squat Snatch 1-1-1-1...

July 15, 2016 Front Squat 2-2-2-2-2 & AMRAP 17 mins: Rope Climbs, Run and Max Rep Front Squats

Front Squat 2-2-2-2-2 Front Squat 2-2-2-2-2 Rest as needed between sets. BTWB AMRAP 17 mi...

July 14, 2016 Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups

Alt EMOM 10 mins: Muscle-ups and Bar Muscle-upsEvery 1 min for 10 mins, alternating between: 2 Mu...

July 14, 2016 Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups & Chipper: Run, Thrusters, Handstand Push-ups, Box Jump Overs, K2E, Muscle-ups

Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups Every 1 min for 10 mins, alternating between: ...

July 13, 2016 Grace

GraceFor time: 30 Clean & Jerks, 135/95 lbsBTWB

July 13, 2016 Grace & Checkout: Clean 1 Rep

Grace For time: 30 Clean & Jerks (135#/95#) BTWB Checkout: Clean 1 Rep Clean 1 R...

July 12, 2016 EMOM for 10 mins: Squat Snatch

EMOM for 10 mins: Squat Snatch1 Squat Snatch, pick load Every 1 min for 10 mins.BTWB

July 12, 2016 EMOM for 10 mins: Squat Snatch & FT: Squat Snatches and Double Unders

EMOM for 10 mins: Squat Snatch 1 Squat Snatch, pick load Every 1 min for 10 mins. BTWB ...

July 11, 2016 Deadlift 3-3-3-3 & 5 RFT: Deadlifts, Air Squats and Pull-ups

Deadlift 3-3-3-3 Deadlift 3-3-3-3 Use the heaviest weight you can for each set. Rest as need...

July 9, 2016 Every 2 mins for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Front Squats

Every 2 mins for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Front SquatsEvery 2 mins f...

July 9, 2016 Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats As a team o...

July 9, 2016 Advanced RX: E2MOM for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Front Squats & Pt. 1: 12-9-6: Thrusters and Bar Muscle Ups & Pt. 2: 21-15-9: Sumo Deadlift High-pulls and Ring Push Ups

Advanced RX Class: Every 2 mins for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Fron...

July 8, 2016 Weighted Pull Up 3-3-3-3-3

Weighted Pull Up 3-3-3-3-3Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for each se...

July 8, 2016 Weighted Pull Up 3-3-3-3-3 & AMRAP 12 mins: Toes-to-bars, Wall Balls and Box Jump Overs

Weighted Pull Up 3-3-3-3-3 Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for eac...

July 7, 2016 Bench Press 7-7-7 & AMReps 10 mins: Clean & Jerks, Handstand Push-ups

Bench Press 7-7-7 Bench Press 7-7-7 Use the heaviest weight you can for each set. Rest as ne...

July 6, 2016 Overhead Squat 3-3-3-3

Overhead Squat 3-3-3-3Overhead Squat 3-3-3-3 Use the heaviest weight you can for each set. Rest ...

July 6, 2016 Overhead Squat 3-3-3-3 & Nancy

Overhead Squat 3-3-3-3 Overhead Squat 3-3-3-3 Use the heaviest weight you can for each set. ...

July 5, 2016 Back Squat 3-3-3-3 & 21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts

Back Squat 3-3-3-3 Back Squat 3-3-3-3 Use the heaviest weight you can for each set. Rest as ...

July 4, 2016 Team America

Team America *In teams of two complete for time: 100 Kettlebell Swings (53#/35#) 50 Burpees ...

July 2, 2016 Lifting: Power Snatches and Hang Squat Snatches

Lifting: Power Snatches and Hang Squat SnatchesPower Snatch 1-1-1-1-1, using heaviest weight per ...

July 2, 2016 Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges

Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges As a Team of 2 Complete...

July 2, 2016 Advanced RX: Lifting: Power Snatches and Hang Squat Snatches & Pt. 1: Double Unders, Power Snatches & Pt. 2: Dumbbell Thrusters and Step Ups

Advanced RX Class: Lifting: Power Snatches and Hang Squat Snatches Power Snatch 1-1-1-1-1, us...

July 1, 2016 Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-upsEvery 1 min for 10 mins, alternating be...

July 1, 2016 Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & FT and Max Reps: 1 Mile Run then Max Reps Clean & Jerks

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups Every 1 min for 10 mins, alternatin...

June 30, 2016 Alt EMOM 10 mins: Deadlifts and Double Unders

Alt EMOM 10 mins: Deadlifts and Double UndersEvery 1 min for 10 mins, alternating between: 3 Dead...

June 30, 2016 Alt EMOM 10 mins: Deadlifts and Double Unders & 5 RFT: Runs, Rope Climbs and Deadlifts

Alt EMOM 10 mins: Deadlifts and Double Unders Every 1 min for 10 mins, alternating between: 3...

June 29, 2016 Lifting: Shoulder Press and Push Press & 5 RFT: Box Jumps, Push Press and Hollow Rocks

Lifting: Shoulder Press and Push Press Shoulder Press 2-2-2-2, using heaviest weight per set ...

June 28, 2016 Snatch 1-1-1-1-1 & 4 RFT: Runs and Burpee Pull-ups

Snatch 1-1-1-1-1 Snatch (Squat) 1-1-1-1-1 Use the heaviest weight you can for each set. Rest...

June 27, 2016 Squat Clean 1-1-1-1-1 & Elizabeth

Squat Clean 1-1-1-1-1 Squat Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Re...

June 25, 2016 Team WOD: AMRAP 30 mins: Power Cleans, Air Squats, Runs

Team WOD: AMRAP 30 mins: Power Cleans, Air Squats, Runs As a team of 2, Complete as many round...

June 25, 2016 Advanced RX: "1775"

Advanced RX Class: "1775" Complete as many rounds as possible in 60 mins of: 17 Power Cleans...

June 24, 2016 Bench Press 5-5-5-5

Bench Press 5-5-5-5Bench Press 5-5-5 Use the heaviest weight you can for each set. Rest as neede...

June 24, 2016 Bench Press 5-5-5 & 4 RFT: Rows, Push-ups and Snatches

Bench Press 5-5-5 Bench Press 5-5-5 Use the heaviest weight you can for each set. Rest as ne...

June 23, 2016 EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & FT: Double Unders, Pull-ups, Front Squats

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats Every 1 min for 7 mins do: ...

June 22, 2016 Deadlift 3-3-3-3 & Diane

Deadlift 3-3-3-3 Deadlift 3-3-3-3 Use the heaviest weight you can for each set. Rest as need...

June 21, 2016 Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips Every 1 min for 10 mins, alternating between: ...

June 20, 2016 Back Squat 4-4-4-4 & 3 RFT: Runs, Back Squats and AbMat Sit-ups

Back Squat 4-4-4-4 Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as ...

June 18, 2016 Alt Front Squat (3 Sec Pause) and Weighted Pull-ups

Alt Front Squat (3 Sec Pause) and Weighted Pull-upsFront Squat Pause 2-2-2-2-2 Use the heaviest ...

June 18, 2016 Team WOD: Squat Cleans, Power Snatches

Team WOD: Squat Cleans, Power Snatches As a team of 2 complete 20 rounds for time of: 3 Squat...

June 18, 2016 Advanced RX: Alt Front Squat and Weighted Pull-ups & FGB Style - Squat Cleans, Ring Push-ups and Row Calories

Advanced RX Class: Alt Front Squat (3 Sec Pause) and Weighted Pull-ups Front Squat (3 Second ...

June 17, 2016 Alt EMOM 10 mins: Deadlifts and Box Jumps

Alt EMOM 10 mins: Deadlifts and Box JumpsEvery 1 min for 10 mins, alternating between: 5 Deadlift...

June 17, 2016 Alt EMOM 10 mins: Deadlifts and Box Jumps & 2 RFT: Walking Lunges, Toes-to-bars and Push Press

Alt EMOM 10 mins: Deadlifts and Box Jumps Every 1 min for 10 mins, alternating between: 5 Dea...

June 16, 2016 EMOM for 8 mins: Snatches and Overhead Squats

EMOM for 8 mins: Snatches and Overhead SquatsEvery 1 min for 8 mins do: 1 Snatch 2 Overhead Squat...

June 16, 2016 EMOM for 8 mins: Snatches and Overhead Squats & 2 RFT: Rows, Muscle-ups, Runs and Overhead Squats

EMOM for 8 mins: Snatches and Overhead Squats Every 1 min for 8 mins do: 1 Snatch 2 Overhead...

June 15, 2016 Clean & Jerk (Touch & Go) : 3-3-3-3

Clean & Jerk (Touch & Go) : 3-3-3-3Clean & Jerk (Touch & Go) 3-3-3-3 Use the hea...

June 15, 2016 Clean & Jerk (Touch & Go) : 3-3-3-3 & 10 RFT: Burpees, Clean & Jerks and Runs

Clean & Jerk (Touch & Go) : 3-3-3-3 Clean & Jerk (Touch & Go) 3-3-3-3 Use the...

June 14, 2016 Thruster 2-2-2-2 & Fran

Thruster 2-2-2-2 Thruster 2-2-2-2 Use the heaviest weight you can for each set. Rest as need...

June 13, 2016 Back Squat 5-5-5-5

Back Squat 5-5-5-5Back Squat 5-5-5-5 Use the heaviest weight you can for each set. Rest as neede...

June 13, 2016 Back Squat 5-5-5-5 & Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups

Back Squat 5-5-5-5 Back Squat 5-5-5-5 Use the heaviest weight you can for each set. Rest as ...

June 11, 2016

Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.BTWB

June 11, 2016 Team WOD: Rows, Deadlifts, Burpees, Lateral Burpee Over Bar, Burpee Over Rower

Team WOD: Rows, Deadlifts, Burpees, Lateral Burpee Over Bar, Burpee Over Rower As a Team of 2 ...

June 11, 2016 Advanced RX: Deadlift 2-2-2-2-2 & Johnson

Advanced RX Class: Deadlift 2-2-2-2-2 Deadlift 2-2-2-2-2 Use the heaviest weight you can for...

June 10, 2016 EMOM for 10 mins: Hang Power Clean & AMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips

EMOM for 10 mins: Hang Power Clean 1 Hang Power Clean, pick load Every 1 min for 10 mins. BT...

June 9, 2016 Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs

Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope ClimbsComplete as many rounds as pos...

June 9, 2016 Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs & Pt. 2: Open 15.1A: 1RM Clean and Jerk

Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs Complete as many rounds as...

June 8, 2016 Hang Squat Snatch + Snatch Balance 1-1-1-1-1 & 3 RFT: Overhead Squats, Push-ups and Double Unders

Hang Squat Snatch + Snatch Balance 1-1-1-1-1 Hang Squat Snatch + Snatch Balance 1-1-1-1-1 Use...

June 7, 2016 Front Squat 6-4-2-2-1 & AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs

Front Squat 6-4-2-2-1 Front Squat 6-4-2-2-1 Use the heaviest weight you can for each set. Re...

June 6, 2016 Bench Press 2-2-2-2-2 & Helen

Bench Press 2-2-2-2-2 Bench Press 2-2-2-2-2 Use the heaviest weight you can for each set. Re...

June 4, 2016 Lifting: Squat Snatches and Overhead Squats

Lifting: Squat Snatches and Overhead SquatsSquat Snatch 1-1-1-1-1, using heaviest weight per set ...

June 4, 2016 Team WOD: Power Snatches, Toes-to-bars, and Medicine Ball Cleans

Team WOD: Power Snatches, Toes-to-bars, and Medicine Ball Cleans 2 rounds for time of: 20 Pow...

June 4, 2016 Advanced RX: Lifting: Squat Snatches and Overhead Squats & FT: Descending Snatch Couplets & Checkout: FT: Row, Run and Assault Bike

Advanced RX Class: Lifting: Squat Snatches and Overhead Squats Squat Snatch 1-1-1-1-1, using ...

June 3, 2016 EMOM for 10 mins: Strict Pull-ups & 3 RFT: Runs, Deadlifts and Strict Handstand Push-ups

EMOM for 10 mins: Strict Pull-ups 3 Strict Pull-ups Every 1 min for 10 mins. BTWB 3 RFT...

June 2, 2016 Push Press 3-3-3-3-3 & AMRAP 8 mins: Box Jump Overs, Wall Balls

Push Press 3-3-3-3-3 Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

June 1, 2016 Back Squat 6-4-2-2-1 & 4 RFT: Runs, Burpees and Front Squats

Back Squat 6-4-2-2-1 Back Squat 6-4-2-2-1 Use the heaviest weight you can for each set. Rest...

May 31, 2016 Power Snatch 1-1-1-1-1 & Annie

Power Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. ...

May 30, 2016 Memorial Day Murph

Memorial Day "Murph" For time: Run 1 mile (1600m) 100 Pull-ups 200 Push-ups 300 Air Squats...

May 28, 2016 Alt EMOM 12 mins: Squat Cleans and Double Unders

Alt EMOM 12 mins: Squat Cleans and Double UndersEvery 1 min for 12 mins, alternating between: 1 S...

May 28, 2016 Team WOD: Squat Cleans, Push Press

Team WOD: Squat Cleans, Push Press As a team of 2 complete 20 rounds for time of: 3 Squat Cle...

May 28, 2016 Advanced RX: Alt EMOM 12 mins: Squat Cleans and Double Unders & 3 RFT: Squat Cleans, Strict Handstand Push-ups and Row

Advanced RX Class: Alt EMOM 12 mins: Squat Cleans and Double Unders Every 1 min for 12 mins, ...

May 27, 2016 Hero Week: Wittman

Hero Week: Wittman 7 rounds for time of: 15 Kettlebell Swings (53#/35#) 15 Power Cleans (95#...

May 26, 2016

Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Full...

May 26, 2016 Hero Week: Taylor

Snatch 1-1-1-1-1 Snatch (Squat) 1-1-1-1-1 Use the heaviest weight you can for each set. Rest...

May 25, 2016 Clean & Jerk 1-1-1

Clean & Jerk 1-1-1Clean & Jerk 1-1-1 Use the heaviest weight you can for each set. Rest ...

May 25, 2016 Hero Week: DT

Clean & Jerk 1-1-1 Clean & Jerk 1-1-1 Use the heaviest weight you can for each set. ...

May 24, 2016 Hero Week: Griff

Bench Press 3-3-3-3-3 Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

May 23, 2016

Front Squat 3-3-3-3-3 Rest as needed between sets.BTWB

May 23, 2016 Hero Week: Marco

Front Squat 3-3-3-3-3 Front Squat 3-3-3-3-3 Rest as needed between sets. BTWB Hero Week...

May 21, 2016 Team WOD: Wall Balls, Push Presses, Box Jumps

Team WOD: Wall Balls, Push Presses, Box Jumps As a Team of 2 Complete 3 rounds for time of: 5...

May 20, 2016 Squat Clean 2-2-2-2 (Touch and Go) & 10 RFT: Squat Cleans, Deadlifts and Double Unders

Squat Clean 2-2-2-2 (Touch and Go) Squat Clean 2-2-2-2 Use the heaviest weight you can for ea...

May 19, 2016 Alt EMOM 10 mins: Clean & Jerks and Ring Dips & FT: Rows, Clean & Jerks and Air Squats

Alt EMOM 10 mins: Clean & Jerks and Ring Dips Every 1 min for 10 mins, alternating between...

May 18, 2016 EMOM for 11 mins: 2 Hang Squat Snatch & FT: AbMat Sit-ups and Burpees

EMOM for 11 mins: 2 Hang Squat Snatch 2 Hang Squat Snatches, pick load Every 1 min for 11 min...

May 17, 2016 Lifting: Shoulder Press and Push Press & AMRAP 15 mins: Push Press, Box Jumps and Runs

Lifting: Shoulder Press and Push Press Shoulder Press 3-3-3-3-3, using heaviest weight per set...

May 16, 2016 Back Squat 2-2-2-2-2 & 21-18-15-12-9: Back Squats and Pull-ups

Back Squat 2-2-2-2-2 Back Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest...

May 14, 2016

Find 1RM Deadlift within 10 minutes Then immediately proceed to max rep HSPU *Score is deadlift ...

May 14, 2016 Team WOD: Rows, Burpees, Thrusters, Partner Hold

Team WOD: Rows, Burpees, Thrusters, Partner HoldFor time: Row, 1000 m Front Rack Hold, 185/125 lb...

May 14, 2016 Team WOD: Rows, Burpees, Thrusters, Partner Hold & Checkout: AMRAP 7 mins: Push-ups and Runs

Team WOD: Rows, Burpees, Thrusters, Partner Hold For time: Row 1000m Maintain Front Rack Hol...

May 14, 2016 Advanced RX: Test 4 & 2RFT: Front Squats and Burpee Muscle-ups

Advanced RX Class: "Test 4" Find 1RM Deadlift within 10 minutes Then immediately proceed to ...

May 13, 2016 EMOM for 7 mins: Squat Snatch & Chipper: Squat Snatches, Toes-to-bars, Wall Balls and Run

EMOM for 7 mins: Squat Snatch 1 Squat Snatch, pick load Every 1 min for 7 mins. BTWB Ch...

May 12, 2016 Shoulder Press 5-5-5 & 10-8-6-4-2: Hang Power Cleans and Push Jerks

Shoulder Press 5-5-5 Shoulder Press 5-5-5 Use the heaviest weight you can for each set. Rest...

May 11, 2016 Alt EMOM 10 mins: 1 Squat Clean + 2 Front Squats and Double Unders & 3 RFT: Runs, Burpees and Thrusters

Alt EMOM 10 mins: 1 Squat Clean + 2 Front Squats and Double Unders Every 1 min for 10 mins, al...

May 10, 2016 Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1Snatch Balance 1-1-1-1-1 Use the heaviest weight you can for each set. R...

May 10, 2016 Snatch Balance 1-1-1-1-1 & 4 RFT: Runs, Power Snatches and Pull-ups

Snatch Balance 1-1-1-1-1 *Scale to Overhead Squat 1-1-1-1-1 Snatch Balance 1-1-1-1-1 Use the...

May 9, 2016 Bench Press 5-5-5-5 & AMRAP 15 mins: Handstand Push-ups, AbMat Sit-ups and Air Squats

Bench Press 5-5-5-5 Bench Press 5-5-5-5 Use the heaviest weight you can for each set. Rest a...

May 7, 2016 Lifting: Squat Cleans, Hang Squat Cleans and Jerks

Lifting: Squat Cleans, Hang Squat Cleans and JerksSquat Clean 1-1-1-1-1, using heaviest weight pe...

May 7, 2016 Team WOD: Clean and Jerks, Burpee Box Jumps, Pull-ups and Partner Run

Team WOD: Clean and Jerks, Burpee Box Jumps, Pull-ups and Partner Run For time: 42 Power Clea...

May 7, 2016 Advanced RX: Lifting: Cleans, Hang Cleans and Jerks & Pt. 1 OHS and Bar MU Pt. 2 Push Jerk and Air Squats

Advanced RX Class: Lifting: 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk Squat Clean 1-1-1-1-1...

May 6, 2016 15 Minutes: Choose Rope Climb or Handstand Walk Practice

15 Minutes: Choose Rope Climb or Handstand Walk PracticeChoose one and practice for 15 minutes: R...

May 6, 2016 15 Minutes: Choose Rope Climb or Handstand Walk Practice & AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice Choose one and practice for 15 minute...

May 5, 2016 Alt EMOM 10 mins: Touch And Go Deadlifts and DU's

Alt EMOM 10 mins: Touch And Go Deadlifts and DU'sEvery 1 min for 10 mins, alternating between: 5 ...

May 5, 2016 Alt EMOM 10 mins: Touch And Go Deadlifts and DU's & 21-15-9: Kettlebell Swings, Box Jumps and Ring Dips

Alt EMOM 10 mins: Touch And Go Deadlifts and DU's Every 1 min for 10 mins, alternating between...

May 4, 2016 Back Squat 3-3-3-3-3 & FT: Row, Thrusters and Ball Slams

Back Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

May 3, 2016 Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups

Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-upsEvery 1 min for 10 mins, alternating...

May 3, 2016 Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups & AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls

Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups Every 1 min for 10 mins, alterna...

May 2, 2016 Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees

Lifting: Squat Snatch + Overhead SquatSquat Snatch 1-1-1-1-1, using heaviest weight per set Overh...

May 2, 2016 Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees & Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks

Lifting: Squat Snatch + Overhead Squat Squat Snatch 1-1-1-1-1, using heaviest weight per set ...

April 30, 2016 Team WOD Pt. 1: AMRAP Partner WB and Deadlift

Team WOD Pt. 1: AMRAP Partner WB and DeadliftComplete as many rounds as possible in 10 mins of: 3...

April 30, 2016 EMOM for 8 mins: Squat Clean Thruster

EMOM for 8 mins: Squat Clean Thruster1 Squat Clean Thruster, pick load Every 1 min for 8 mins.BTWB

April 30, 2016 EMOM for 8 mins: Squat Clean Thruster & FT: Squat Cleans, Power Snatches and Thrusters

EMOM for 8 mins: Squat Clean Thruster1 Squat Clean Thruster, pick load Every 1 min for 8 mins.BT...

April 30, 2016 Team WOD Pt. 1: AMRAP Partner WB and Deadlift & Team WOD Pt. 2: Partner Runs and Push Press

Team WOD Pt. 1: AMRAP Partner WB and Deadlift Complete as many rounds as possible in 10 mins o...

April 30, 2016 Advanced RX: EMOM for 8 mins: Squat Clean Thruster & FT: Squat Cleans, Power Snatches and Thrusters & 3 RFT: 400 m, Deadlifts, and Legless Rope Climbs

Advanced RX Class: EMOM for 8 mins: Squat Clean Thruster 1 Squat Clean Thruster, pick load E...

April 29, 2016 EMOM for 10 mins: Ring Dips

EMOM for 10 mins: Ring DipsEvery 1 min for 10 mins do: 3 Ring DipsBTWB

April 29, 2016 EMOM for 10 mins: Ring Dips & FT: Rows, Double Unders and Burpee Pull Ups

EMOM for 10 mins: Ring Dips Every 1 min for 10 mins do: 3 Ring Dips BTWB FT: Rows, Do...

April 28, 2016 Clean & Jerk 1-1-1-1-1 & FT: Run, Clean & Jerks and Run

Clean & Jerk 1-1-1-1-1 Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for eac...

April 27, 2016 Overhead Squat : 2 Rep Max & Back to Back AMRAP

Overhead Squat : 2 Rep Max Find your Overhead Squat 2 Rep Max. BTWB Pt. 1 AMRAP OHS an...

April 26, 2016 Bench Press 8-8-8-8

Bench Press 8-8-8-8Bench Press 8-8-8-8 Use the heaviest weight you can for each set. Rest as nee...

April 26, 2016 Bench Press 8-8-8-8 & 3 RFT: Hang Power Snatches, Toes-to-bars and Runs

Bench Press 8-8-8-8 Bench Press 8-8-8-8 Use the heaviest weight you can for each set. Rest a...

April 25, 2016 Lifting: 1 Squat Clean + 1 Front Squat

Lifting: 1 Squat Clean + 1 Front SquatSquat Clean 1-1-1-1-1, using heaviest weight per set Front ...

April 25, 2016 Lifting: 1 Squat Clean + 1 Front Squat & Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats

Lifting: 1 Squat Clean + 1 Front Squat Squat Clean 1-1-1-1-1, using heaviest weight per set F...

April 23, 2016 Team "Air Force WOD"

Team "Air Force WOD" For Time: 40 Thrusters (95#/65#) 40 Sumo Deadlift High-pulls (95#/65#) ...

April 23, 2016 SnoRidge CF: Advanced RX Skills Test 2.0 & 7 RFT: Rows and Strict Handstand Push-ups

SnoRidge CF: Advanced RX Skills Test 2.0 Go / No Go or Pass / Fail (Record reps completed): 3...

April 22, 2016 EMOM for 10 mins: 3 Strict Pull-ups & 5 RFT: Kettlebell Swings, Power Cleans and Box Jumps

EMOM for 10 mins: 3 Strict Pull-ups 3 Strict Pull-ups Every 1 min for 10 mins. BTWB 5 R...

April 21, 2016 Shoulder Press 2-2-2-2-2 & 4 RFT: Thrusters and Muscle-ups

Shoulder Press 2-2-2-2-2 Shoulder Press 2-2-2-2-2 Use the heaviest weight you can for each se...

April 20, 2016 Power Snatch (Touch & Go) 3-3-3-3-3

Power Snatch (Touch & Go) 3-3-3-3-3Power Snatch (Touch & Go) 3-3-3-3-3 Use the heaviest ...

April 20, 2016 Power Snatch (Touch & Go) 3-3-3-3-3 & Chipper: Handstand Push-ups, Toes-to-bars, Run, Power Snatch, Double Unders

Power Snatch (Touch & Go) 3-3-3-3-3 Power Snatch (Touch & Go) 3-3-3-3-3 Use the heavi...

April 19, 2016 Back Squat 4-4-4-4

Back Squat 4-4-4-4Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as neede...

April 19, 2016 Back Squat 4-4-4-4 & FT: Deadlifts and Lateral Burpee (Over Barbell); Rows

Back Squat 4-4-4-4 Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as ...

April 18, 2016 Hang Power Clean & Jerk 2-2-2-2-2

Hang Power Clean & Jerk 2-2-2-2-2Hang Power Clean & Jerk 2-2-2-2-2 Use the heaviest weig...

April 18, 2016 Hang Power Clean & Jerk 2-2-2-2-2 & AMRAP 20 mins: Run and 3 Rounds of Cindy

Hang Power Clean & Jerk 2-2-2-2-2 Hang Power Clean & Jerk 2-2-2-2-2 Use the heaviest ...

April 16, 2016 Alt EMOM 8 mins: Squat and Power Cleans

Alt EMOM 8 mins: Squat and Power CleansEvery 30 secs for 8 mins, alternating between: 1 Squat Cle...

April 16, 2016 Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates

Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates As a Team of 2 complete 2...

April 16, 2016 Advanced RX Class: Alt EMOM: Squat and Power Cleans & Pt. 1 Back Squats and Bench Press & Pt. 2 Wall Balls, Row and Box Jump Overs

Advanced RX Class: Alt EMOM 8 mins: Squat and Power Cleans Every 30 secs for 8 mins, alternat...

April 15, 2016 5 RFT: Runs and Deadlifts & Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups

5 RFT: Runs and Deadlifts 5 rounds for time of: Run 400m 15 Deadlifts (185#/135#) BTWB ...

April 14, 2016 Hang Snatch 2-2-2-1-1-1 & AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups

Hang Snatch 2-2-2-1-1-1 Hang Squat Snatch (Above The Knees) 2-2-2-1-1-1 Use the heaviest weig...

April 13, 2016 Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees

Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars Every 1 min for 10 mins, alternating bet...

April 12, 2016

Front Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets....

April 12, 2016 Front Squat 1-1-1-1-1 & 5RFT: Double Unders, Bar MU, Front Squats

Front Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between se...

April 11, 2016

Push Press 1-1-1-1-1, using heaviest weight per set Split Jerk 1-1-1-1-1, using heaviest weight p...

April 11, 2016 Push Press + Split Jerk & 3RFT: Row, Run, Push Press

Push Press + Split Jerk 5 x 1+1 Push Press 1-1-1-1-1, + Split Jerk 1-1-1-1-1, using heaviest w...

April 9, 2016

Every 2 mins for 10 mins do: 1 Round Of Cindy 2 Squat Clean & Jerks, pick loadBTWB

April 9, 2016 Team WOD: AMRAP Chest-to-Bar Pull-ups, Burpees, Power Snatches

Team WOD: As a Team of 2 Complete as many rounds as possible in 20 mins of: 7 Chest-to-bar Pu...

April 9, 2016 Advanced RX: EMOM 10 Minutes Cindy plus Clean and Jerk & Power Cleans, Runs, Pull-ups

Advanced RX Class: Every 2 mins for 10 mins do: 1 Round Of Cindy 2 Squat Clean & Jerks, ...

April 8, 2016 Bench Press 4-4-4-4-4 & FT: Front Squats and Box Jump Overs

Bench Press 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between se...

April 7, 2016 Deadlift 3-3-3-3-3 & CrossFit Games Regional 11.1

Deadlift 3-3-3-3-3 Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as ...

April 6, 2016 Snatch 1-1-1-1-1 & AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats

Snatch 1-1-1-1-1 Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as need...

April 5, 2016

Weighted Pull-up 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between ...

April 5, 2016 Weighted Pull-up 2-2-2-2-2 & Ryan

Weighted Pull-up 2-2-2-2-2 Weighted Pull-up 2-2-2-2-2 Use the heaviest weight you can for eac...

April 4, 2016

Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.BTWB

April 4, 2016 Back Squat 5-5-5-5-5 & FT: Thrusters, Ball Slams and Kettlebell Swings

Back Squat 5-5-5-5-5 Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest...

April 2, 2016

Front Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.BTWB

April 2, 2016 Team WOD: Clean & Jerks, Runs

Team WOD: Clean & Jerks, Runs As a Team of 2 complete AMRAP (As Many Reps As Possible) for...

April 2, 2016 Advanced RX: Front Squat 3-3-3 & AMReps 20 mins: Clean & Jerk Ladder

Advanced RX Class: Front Squat 3-3-3 Front Squat 3-3-3 Use the heaviest weight you can for e...

April 1, 2016 7 RFT: Runs, Box Jumps and Wall Balls

Warm-up: "Open Workout 16.5" 21-18-15-12-9-6-3 reps NOT for time of: Thrusters (95#/65#) Bu...

March 31, 2016 Deadlift 5-5-5 & FT: Hang Power Cleans, Ring Dips and Rope Climbs

Deadlift 5-5-5 Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed b...

March 30, 2016 Push Press 3-3-3-3-3 & 4 RFT: Runs and Air Squats

Push Press 3-3-3-3-3 Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

March 29, 2016 Hang Power Snatch 2-2-2-2-2 & 3 RFT: Power Snatches, Runs, Handstand Push-ups and Muscle-ups

Hang Power Snatch 2-2-2-2-2 Hang Power Snatch 2-2-2-2-2 Use the heaviest weight you can for e...

March 28, 2016 EMOM for 10 mins: Clean & 21-15-9: Squat Cleans and Toes-to-bars

Every 1 min for 10 mins: Clean 1 Clean, pick load Every 1 min for 10 mins. Full squat BTWB ...

March 26, 2016

Every 1 min for 7 mins do: 1 Close Grip Snatch, pick load 1 Overhead Squat (close grip), pick loa...

March 26, 2016 Team WOD: Double Over

Team WOD: Double Over For time: 300 Double Unders 75 Overhead Squats (95#/65#) 75 Pull-ups ...

March 26, 2016 Advanced RX: EMOM for 7 mins: Close Grip Snatches and Overhead Squat (close grip)s & 2 RFT: Double Unders, Overhead Squats, Pull-ups and Runs

Advanced RX Class: Every 1 min for 7 mins: Close Grip Snatches and Overhead Squat (close grip)...

March 25, 2016 CrossFit Games Open 14.5 / 16.5

CrossFit Games Open 14.5 / 16.5 Workout 16.5 / Workout 14.5  “Thrusters Suck and Buck Furpe...

March 24, 2016

Find your Bench Press 3 Rep Max.BTWB

March 24, 2016 Bench Press : 3 Rep Max & 2 RFT: AbMat Sit-ups, Row Calories, Ball Slams and Ring Push-ups

Bench Press : 3 Rep Max Find your Bench Press 3 Rep Max. BTWB 2 RFT: AbMat Sit-ups, ...

March 23, 2016

Power Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets...

March 23, 2016 Power Snatch 1-1-1-1-1 & AMRAP 12 mins: Power Snatches, Handstand Push-ups and Double Unders

Power Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. ...

March 22, 2016

3 Strict Pull-ups Every 1 min for 10 mins. Choose 3 or 5 Strict Pull-ups for EMOMBTWB

March 22, 2016 Every 1 min for 10 mins: Strict Pull-up & 5 RFT: Wall Balls and Toes To Bars

Every 1 min for 10 mins: Strict Pull-up Choose: 3 or 5 Strict Pull-ups Every 1 min for 10 min...

March 21, 2016 Front Squat 5-4-3-2-1 & AMRAP 20 mins: Burpees, Kettlebell Swings and Air Squats

Front Squat 5-4-3-2-1 Front Squat 5-4-3-2-1 Use the heaviest weight you can for each set. Re...

March 19, 2016 FT: Partner Runs, Thrusters, and Pull-ups

FT: Partner Runs, Thrusters, and Pull-ups For time: Partner Run 400m 75 Thrusters (75#/55#) ...

March 19, 2016 Advanced RX: AMReps 10 mins: Muscle Up (Unbroken) and Runs

Advanced RX Class: AMReps 10 mins: Muscle Up (Unbroken) and Runs As many reps as possible in ...

March 18, 2016 CrossFit Games Open 16.4

CrossFit Games Open 16.4 Workout 16.4 As many reps as possible in 13 mins of: 55 Deadlifts (...

March 17, 2016 AMRAP 20 mins: Clean & Jerks and Runs

AMRAP 20 mins: Clean & Jerks and Runs Complete as many rounds as possible in 20 mins of: ...

March 16, 2016

Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between se...

March 16, 2016 Shoulder Press 3-3-3-3-3 & FT: Runs, Deadlifts, and AbMat Sit-ups

Shoulder Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each se...

March 15, 2016

1 Squat Snatch, pick load Every 1 min for 10 mins.BTWB

March 15, 2016 EMOM for 10 mins: Squat Snatch & 5 RFT: Double Unders, Overhead Squats and Pull-ups

Every 1 min for 10 mins: Squat Snatch 1 Squat Snatch, pick load Every 1 min for 10 mins. BTW...

March 14, 2016

Back Squat 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.BTWB

March 14, 2016 Back Squat 5-4-3-2-1 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Burpees and Ring Dips

Back Squat 5-4-3-2-1 Back Squat 5-4-3-2-1 Use the heaviest weight you can for each set. Rest...

March 12, 2016

Clean & Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets...

March 12, 2016 Team WOD: AMRAP Repeat

Team WOD: AMRAP Repeat Teams of 2 Complete 2 cycles: AMRAP in 8 mins of: 40 Wall Ball (Partn...

March 12, 2016 Advanced RX: Clean & Jerk 1-1-1 & FT: Box Jump Overs and Clean & Jerks

Advanced RX Class: Clean & Jerk 1-1-1 Clean & Jerk 1-1-1 Use the heaviest weight you...

March 11, 2016 CrossFit Games Open 16.3

CrossFit Games Open 16.3 Complete as many rounds as possible in 7 mins of: 10 Power Snatches ...

March 10, 2016 12 Minutes of Skill Work & 3 RFT: Walking Lunges, AbMat Sit-ups and Push Press

12 Minutes of Skill Work Skill Work 12 Minutes to practice skills you need work on, not the o...

March 9, 2016 Bench Press : 5 Rep Max & Row : 8x 250m

Bench Press : 5 Rep Max Find your Bench Press 5 Rep Max. BTWB Row : 8x 250m Each for ...

March 8, 2016 Overhead Squat 3-3-3 & Chipper: Rows, Handstand Push-ups, Overhead Squats, Pull-ups and Double Unders

Overhead Squat 3-3-3 Overhead Squat 3-3-3 Use the heaviest weight you can for each set. Rest...

March 7, 2016 Thruster 2-2-2-2-2 & 5 RFT: Air Squats, Power Snatches and Burpees

Thruster 2-2-2-2-2 Thruster 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as ...

March 5, 2016 Team WOD: Partner Wall Balls, Deadlifts and Run

Team WOD: Partner Wall Balls, Deadlifts and Run For time: 50 Wall Ball (Partner) (20#/14#) 2...

March 5, 2016 Advanced RX: 3 RFT: Wall Ball (Partner), Bar Muscle-ups, Deadlifts and Team Runs

Advanced RX Class: 3 RFT: Wall Ball (Partner), Bar Muscle-ups, Deadlifts and Team Runs As a t...

March 4, 2016 CrossFit Games Open 16.2

CrossFit Games Open 16.2 As many reps as possible in 20 mins of: 25 Toes-to-bars 50 Double U...

March 3, 2016 Power Snatch 1-1-1 & 5 RFT: Runs, Power Snatches and Ball Slams

Power Snatch 1-1-1 Power Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as ...

March 2, 2016 Alt EMOM 12 mins: Power Cleans and Handstand Push-ups & Chipper: Pick Your Path

Alt EMOM 12 mins: Power Cleans and Handstand Push-ups Every 1 min for 12 mins, alternating bet...

March 1, 2016 Every 1 min for 6 mins: Squat Snatch & FT: Rows, Double Unders and Burpees

Every 1 min for 6 mins: Squat Snatch 2 Squat Snatches Every 1 min for 6 minutes BTWB FT...

February 29, 2016 Back Squat 3-3-3-3-3 & 25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs

Back Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

February 27, 2016 Team WOD: Power Cleans, AbMat Sit-ups, Alternating Run

Team WOD: Power Cleans, AbMat Sit-ups, Alternating Run As a Team of 2 Complete for time: 50 P...

February 26, 2016 CrossFit Games Open 16.1

CrossFit Games Open 16.1 Complete as many rounds as possible in 20 mins of: Overhead Walking ...

February 25, 2016 Bench Press 8-6-4-2 & 3 RFT: Runs, Wall Climbs and Kettlebell Swings

Bench Press 8-6-4-2 Bench Press 8-6-4-2 Use the heaviest weight you can for each set. Rest a...

February 24, 2016 Front Squat 6-6-6 & 3 RFT: Rows, Rope Climbs and Runs

Front Squat 6-6-6 Front Squat 6-6-6 Use the heaviest weight you can for each set. Rest as ne...

February 23, 2016 Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & Chipper

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups Every 1 min for 10 mins, alternatin...

February 22, 2016 EMOM for 11 mins: Hang Squat Snatch & AMRAP 12 mins: Air Squats, Push-up (hand release) and Toes-to-bars

Every 1 min for 11 mins: Hang Squat Snatch 2 Hang Squat Snatches, pick load Every 1 min for 1...

February 20, 2016 CrossFit Total II

CrossFit Total IIClean 1 rep Bench Press 1 rep Overhead Squat 1 rep Clean is from the ground, po...

February 20, 2016 Team WOD: 1RM Bench and Clean & AMRAP Wall Ball and Run

Team WOD: 1RM Bench and Clean Bench Press 1RM, using heaviest weight per set Clean 1RM, using...

February 20, 2016 Advanced RX: CrossFit Total II & AMReps 10 mins: Run, Bar Muscle-ups, Front Squats

Advanced RX Class: CrossFit Total II Clean 1 rep Bench Press 1 rep Overhead Squat 1 rep Cl...

February 19, 2016 Back Squat 4-4-4-4

Back Squat 4-4-4-4Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as neede...

February 19, 2016 Back Squat 4-4-4-4 & 4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups

Back Squat 4-4-4-4 Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as ...

February 18, 2016 Push Jerk 2-2-2-2-2

Push Jerk 2-2-2-2-2Push Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as nee...

February 18, 2016 Push Jerk 2-2-2-2-2 & AMRAP 8 mins: Deadlifts, Hang Power Cleans and Thrusters

Push Jerk 2-2-2-2-2Push Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as nee...

February 18, 2016 Push Jerk 2-2-2-2-2 & AMRAP 8 mins: Deadlifts, Hang Power Cleans and Thrusters & "Tabata" - Hollow Rocks : 8 x 20 secs / 10 secs

Push Jerk 2-2-2-2-2 Push Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest a...

February 17, 2016 FT: Rope Climb Practices & Sisson

FT: Rope Climb Practices For time: Rope Climb Practice 10 minutes to work on Rope Climb and ...

February 16, 2016 “Stop the Slop Challenge” 2016 Winner

Alt EMOM 10 mins: Squat Snatches and Double Unders Every 1 min for 10 mins, alternating betwee...

February 15, 2016 Front Squat 2-2-2-2-2 & FT: Front Squats and Pull-ups

Front Squat 2-2-2-2-2 Front Squat 2-2-2-2-2 Rest as needed between sets. BTWB FT: Front...

February 13, 2016 Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1Snatch Balance 1-1-1-1-1 Use the heaviest weight you can for each set. R...

February 13, 2016 Team WOD: Clean & Jerks, Hold Plate Overheads, Burpee Onto Plate, Front Rack Hold, Toes-to-bars, Deadlift Hold

Team WOD: Clean & Jerks, Hold Plate Overheads, Burpee Onto Plate, Front Rack Hold, Toes-to-...

February 13, 2016 Advanced RX: Snatch Balance 1-1-1-1-1 & Chipper: Muscle-ups, Power Snatches, Burpees, 4 and more

Advanced RX Class: Snatch Balance 1-1-1-1-1 Snatch Balance 1-1-1-1-1 Use the heaviest weight...

February 12, 2016 Back Squat 5-5-5 & FT: Rows; 5x Medicine Ball Cleans and Kettlebell Swings; Rows

Back Squat 5-5-5 Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as need...

February 11, 2016 "Stop the Slop WOD" Performance Challenge 4.0 Retest

SRCF "Stop the Slop WOD" Performance Challenge 4.0 Retest 3 rounds for time of: Run 200m 30 ...

February 10, 2016 Every 1 min for 8 mins: Deadlift

Every 1 min for 8 mins: Deadlift3 Deadlifts, pick load Every 1 min for 8 mins.BTWB

February 10, 2016 EMOM for 8 mins: Deadlift & AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Every 1 min for 8 mins: Deadlift 3 Deadlifts, pick load Every 1 min for 8 mins. BTWB AM...

February 9, 2016 Shoulder Press : 2 Rep Max

Shoulder Press : 2 Rep MaxFind your Shoulder Press 2 Rep Max.BTWB

February 9, 2016 Shoulder Press : 2 Rep Max & Chipper: Runs, Shoulder Press, Push Press and Push Jerk

Shoulder Press : 2 Rep Max Find your Shoulder Press 2 Rep Max. BTWB Chipper: 400 m, Sh...

February 8, 2016 EMOM for 10 mins: Squat Snatch & 3 RFT: Burpees, Run and Snatches

Every 1 min for 10 mins: Squat Snatch 1 Squat Snatch, pick load Every 1 min for 10 mins. BTW...

February 6, 2016 Every 1 min for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 7 mins: Power Cleans, Hang Squat Cleans and Front SquatsEvery 1 min for 7 mins do...

February 6, 2016 Team WOD: Hang Power Cleans, Front Racked Alternating Reverse Lunges, Wall Balls

Team WOD: Hang Power Cleans, Front Racked Alternating Reverse Lunges, Wall Balls As a Team of ...

February 6, 2016 Advanced RX: EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & 7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups and Run

Advanced RX Class: EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats Every 1 ...

February 5, 2016 Overhead Squat 3-3-3-1-1-1

Overhead Squat 3-3-3-1-1-1Overhead Squat 3-3-3-1-1-1 Use the heaviest weight you can for each se...

February 5, 2016 Overhead Squat 3-3-3-1-1-1 & 15-20-25: Overhead Squats and Row

Overhead Squat 3-3-3-1-1-1 Overhead Squat 3-3-3-1-1-1 Use the heaviest weight you can for eac...

February 4, 2016 Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-upsEvery 1 min for 12 mins, alternating between: 3...

February 4, 2016 Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups & Affiliate Cup Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups Every 1 min for 12 mins, alternating betwee...

February 3, 2016 Push Jerk 3-3-3

Push Jerk 3-3-3Push Jerk 3-3-3 Use the heaviest weight you can for each set. Rest as needed betw...

February 3, 2016 Push Jerk 3-3-3 & 18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpees

Push Jerk 3-3-3 Push Jerk 3-3-3 Use the heaviest weight you can for each set. Rest as needed...

February 2, 2016 Squat Clean : 1 Rep Max

Squat Clean : 1 Rep MaxRecord your best Squat Clean 1 Rep Max lift.BTWB

February 2, 2016 Squat Clean : 1 Rep Max & AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs

Squat Clean : 1 Rep Max Record your best Squat Clean 1 Rep Max lift. BTWB AMRAP 17 min...

February 1, 2016 Pricing Updates

Since we have been an Affiliate since 2009 we have never increased our prices. In fact we lowered...

February 1, 2016 Bench Press 2-2-2-2-2 & Pt. 1 AMRAP DU and Power Snatch & Pt. 2 AMRAP C2B "Cindy"

Bench Press 2-2-2-2-2 Bench Press 2-2-2-2-2 Use the heaviest weight you can for each set. Re...

January 30, 2016 Hang Cluster : 1 Rep Max

Hang Cluster : 1 Rep MaxRecord your best Hang Cluster 1 Rep Max lift.BTWB

January 30, 2016 Team WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans

Team WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans As a Team of 2 complete as ma...

January 30, 2016 Advanced RX: Hang Cluster : 1 Rep Max & 9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)

Advanced RX Class: Hang Cluster : 1 Rep Max Record your best Hang Cluster 1 Rep Max lift. ...

January 29, 2016 Shoulder Press 3-3-3-3-3 & Chipper: Walking Lunges, Ball Slams, Box Jumps and 4 more

Shoulder Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each se...

January 28, 2016 Every 1 min for 10 mins: Power Cleans and Squat Cleans & CrossFit Games Open 13.4

Every 1 min for 10 mins: Power Cleans and Squat Cleans Every 1 min for 10 mins do: 1 Power Cl...

January 27, 2016 Front Squat 3-3-3-3-3 & 7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups

Front Squat 3-3-3-3-3 Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

January 26, 2016 Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows

Muscle-up PracticePractice muscle-ups Scale to false grip pull-ups, ring dips, or MU progressi...

January 26, 2016 Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows & 3 RFT: Banded Good Mornings and Hollow Rocks

Muscle-up Practice Practice muscle-ups Scale to false grip pull-ups, ring dips, or MU progres...

January 25, 2016 Squat Snatch 1-1-1-1-1 & 3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

Squat Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. ...

January 23, 2016 Squat Clean 3-3-3-1-1-1

Squat Clean 3-3-3-1-1-1Squat Clean 3-3-3-1-1-1 Use the heaviest weight you can for each set. Res...

January 23, 2016 Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups

Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups Work in teams of two. Complete as many rounds ...

January 23, 2016 Advanced RX: Squat Clean 3-3-3-1-1-1 & 2009 CrossFit Games Final Chipper

Advanced RX Class: Squat Clean 3-3-3-1-1-1 Squat Clean 3-3-3-1-1-1 Use the heaviest weight y...

January 22, 2016 Back Squat : 2 Rep Max & 6 RFT: Pull-ups, Kettlebell Swings and Double Unders

Back Squat : 2 Rep Max Find your Back Squat 2 Rep Max. BTWB 6 RFT: Pull-ups, Kettlebel...

January 21, 2016 Hang Power Clean & Jerk : 1 Rep Max & The Chief

Hang Power Clean & Jerk : 1 Rep Max Record your best Hang Power Clean & Jerk 1 Rep Max...

January 20, 2016 Every 1 min for 11 mins: Hang Squat Snatch & 7 RFT: Front Squats, Box Jumps and Ring Dips

Every 1 min for 11 mins: Hang Squat Snatch 2 Hang Squat Snatches, pick load Every 1 min for 1...

January 19, 2016 Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups

Alt EMOM 10 mins: Rope Climbs and Weighted Sit-upsEvery 1 min for 10 mins, alternating between: 2...

January 19, 2016 Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups & AMReps 8 mins: Rows and Burpee Pull-ups

Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups Every 1 min for 10 mins, alternating betwee...

January 18, 2016 Push Press 2-2-2-2

Push Press 2-2-2-2Push Press 2-2-2-2 Use the heaviest weight you can for each set. Rest as neede...

January 18, 2016 Push Press 2-2-2-2 & 3 RFT: Run, Double Unders and Thrusters

Push Press 2-2-2-2 Push Press 2-2-2-2 Use the heaviest weight you can for each set. Rest as ...

January 16, 2016 Power Clean : 1 Rep Max

Power Clean : 1 Rep MaxRecord your best Power Clean 1 Rep Max lift. Team of 2 share a bar. 8 minu...

January 16, 2016 Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches

Alt EMOM 10 mins: Squat Clean & Jerks and Squat SnatchesEvery 1 min for 10 mins, alternating ...

January 16, 2016 Power Clean : 1 Rep Max & Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees

Power Clean : 1 Rep Max Record your best Power Clean 1 Rep Max lift. Team of 2 share a bar. 8...

January 16, 2016 Advanced RX: Alt EMOM 10 mins: Clean & Jerks and Snatches & Holleyman

Advanced RX Class: Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches Every 1 min f...

January 15, 2016 Bench Press 5-4-3-2-1

Bench Press 5-4-3-2-1Bench Press 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as...

January 15, 2016 Bench Press 5-4-3-2-1 & 3 RFT: Rows, Deadlifts and Box Jump Overs

Bench Press 5-4-3-2-1 Bench Press 5-4-3-2-1 Use the heaviest weight you can for each set. Re...

January 14, 2016 Every 1 min for 8 mins: Squat Cleans and Front Squats

Every 1 min for 8 mins: Squat Cleans and Front SquatsEvery 1 min for 8 mins do: 1 Squat Clean, pi...

January 14, 2016 EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups

EMOM for 8 mins: Squat Cleans and Front Squats Every 1 min for 8 mins do: 1 Squat Clean, pick...

January 13, 2016 SRCF "Stop the Slop" WOD Performance Challenge 4.0

SRCF "Stop the Slop WOD" Performance Challenge 4.0 3 rounds for time of: Run 200m 30 Air Squ...

January 12, 2016 Power Snatch 1-1-1

Power Snatch 1-1-1Power Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as neede...

January 12, 2016 Power Snatch 1-1-1 & 5 RFT: Power Snatches and Burpees & AMReps 2 mins: Toes-to-bars

Power Snatch 1-1-1 Power Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as ...

January 11, 2016 Overhead Squat 2-2-2-2-2 & Chipper: Double Unders, Deadlifts, Box Jumps, Ring Dips, Hang PC, and OH Squats

Overhead Squat 2-2-2-2-2 Overhead Squat 2-2-2-2-2 Use the heaviest weight you can for each se...

January 9, 2016 Clean & Jerk 1-1-1

Clean & Jerk 1-1-1Clean & Jerk 1-1-1 Use the heaviest weight you can for each set. Rest ...

January 9, 2016 Team WOD: Fight Gone Bad "Task Priority"

Team WOD: Fight Gone Bad "Task Priority" For Time: 100 Wall Balls (20#/14#) 100 Sumo Deadlif...

January 9, 2016 Advanced RX: Clean & Jerk 1-1-1 & AMReps 8 mins: Muscle Ups and Clean & Jerks

Advanced RX Class: Clean & Jerk 1-1-1 Clean & Jerk 1-1-1 Use the heaviest weight you...

January 8, 2016 Hang Squat Snatch 3-3-2-2-1-1-1 & 50-40-30-20-10: Double Unders, Walking Lunges and AbMat Sit-ups

Hang Squat Snatch 3-3-2-2-1-1-1 Hang Squat Snatch 3-3-2-2-1-1-1 Use the heaviest weight you c...

January 7, 2016 Back Squat 3-3-3-3 & FT: Runs and Strict Handstand Push-ups

Back Squat 3-3-3-3 Back Squat 3-3-3-3 Use the heaviest weight you can for each set. Rest as ...

January 6, 2016 Alt EMOM 12 mins: Power Cleans and Strict Pull-ups & AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps

Alt EMOM 12 mins: Power Cleans and Strict Pull-ups Every 1 min for 12 mins, alternating betwee...

January 5, 2016 Bench Press 3-3-3-3-3 & FT: Rows, Deadlifts, Air Squats, 3 and more & Alt EMOM 10 mins: Power Snatches and Double Unders

Bench Press 3-3-3-3-3Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as...

January 5, 2016 Bench Press 3-3-3-3-3 & FT: Rows, Deadlifts, Air Squats

Bench Press 3-3-3-3-3 Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

January 4, 2016 January OnRamp is Full!

Our January OnRamp is all sold out. Feb. OnRamp is open and will start 2/2 at 7pm. Please email u...

January 4, 2016 Squat Clean Thruster : 1 Rep Max & 3 RFT: Front Squats, Pull-ups and Double Unders & Hollow Rocks : 50 Reps for Time

Squat Clean Thruster : 1 Rep Max Find your Squat Clean Thruster 1 Rep Max. BTWB 3 RFT:...

December 31, 2015 Team WOD: Clean & Jerks, Partner Med Ball Runs, Rope Climbs, Partner Alternating Wall Balls

Team WOD: Clean & Jerks, Partner Med Ball Runs, Rope Climbs, Partner Alternating Wall Balls...

December 30, 2015 "Hope" for Chris

"Hope" for Chris 3 rounds, 1 min per station, max reps of: Burpee Power Snatch (75#/55#) Bo...

December 29, 2015 Snatch 2-2-2-2-2 & FT: Rows, Handstand Push-ups, Squat Snatches

Snatch 2-2-2-2-2 Snatch 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as need...

December 28, 2015 Back Squat 4-4-4-4

Back Squat 4-4-4-4Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as neede...

December 28, 2015 Back Squat 4-4-4-4 & AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders

Back Squat 4-4-4-4 Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as ...

December 24, 2015 12 WOD's of Christmas at SRCF!

12 WOD's of Christmas at SRCF! 12 Descending Rounds For Time: 1 Sumo Deadlift High Pull (75...

December 23, 2015 Alt EMOM 12 mins: Hang Power Cleans and Box Jumps & FT: Rows and Wall Balls

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps Every 1 min for 12 mins, alternating between...

December 22, 2015 Squat Clean 1-1-1 & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

Squat Clean 1-1-1 Squat Clean 1-1-1 Use the heaviest weight you can for each set. Rest as ne...

December 21, 2015 Overhead Squat 3-3-3-3-3

Overhead Squat 3-3-3-3-3Overhead Squat 3-3-3-3-3 Rest as needed between sets.BTWB

December 21, 2015 Overhead Squat 3-3-3-3-3 & Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders

Overhead Squat 3-3-3-3-3 Overhead Squat 3-3-3-3-3 Rest as needed between sets. BTWB Chi...

December 19, 2015 Back Squat 5-5-3-3-1-1

Back Squat 5-5-3-3-1-1Back Squat 5-5-3-3-1-1 Use the heaviest weight you can for each set. Rest ...

December 19, 2015 Team WOD: Burpee To Plate, Deadlifts, Wall Balls

Team WOD: Burpee To Plate, Deadlifts, Wall Balls Work in teams of two. Complete as many round...

December 19, 2015 Advanced RX: Back Squat 5-5-3-3-1-1 & 10 RFT: Deadlifts, Ring Handstand Push Ups and Runs

Advanced RX Class: Back Squat 5-5-3-3-1-1 Back Squat 5-5-3-3-1-1 Use the heaviest weight you...

December 18, 2015 Hang Power Snatch 1-1-1-1-1 & AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Hang Power Snatch 1-1-1-1-1 Hang Power Snatch 1-1-1-1-1 Use the heaviest weight you can for e...

December 17, 2015 FT: Bar Muscle Up Progressions and Kipping Pull Up Practices

FT: Bar Muscle Up Progressions and Kipping Pull Up PracticesFor time: Bar Muscle Up Progression K...

December 17, 2015 FT: Bar Muscle Up Progressions and Kipping Pull Up Practices & 12-9-6: Squat Cleans and Muscle-ups

FT: Muscle UpProgressions and Kipping Pull Up Practice Not for time: Bar or Ring Muscle Up Pr...

December 16, 2015 Shoulder Press 2-2-2-2-2 & "Wood"

Shoulder Press 2-2-2-2-2 Shoulder Press 2-2-2-2-2 Use the heaviest weight you can for each se...

December 15, 2015 Every 1 min for 7 mins: Hang Squat Snatches and Overhead Squats & 3 RFT: Double Unders, Air Squats and 200 m

Every 1 min for 7 mins: Hang Squat Snatches and Overhead SquatsEvery 1 min for 7 mins do: 1 Hang ...

December 15, 2015 EMOM for 7 mins: Hang Squat Snatches and Overhead Squats & 3 RFT: Double Unders, Air Squats and Runs & 3 RFT: Toes-to-bars and Hollow Rocks

Every 1 min for 7 mins: Hang Squat Snatches and Overhead Squats Every 1 min for 7 mins do: 1 ...

December 14, 2015 Bench Press 10-10-10

Bench Press 10-10-10Bench Press 10-10-10 Use the heaviest weight you can for each set. Rest as n...

December 14, 2015 Bench Press 10-10-10 & FT: Handstand Push-ups, Power Cleans and Pull-ups

Bench Press 10-10-10 Bench Press 10-10-10 Use the heaviest weight you can for each set. Rest...

December 12, 2015 Every 1 min for 7 mins: Snatch

Every 1 min for 7 mins: Snatch1 Snatch, pick load Every 1 min for 7 mins. Use as a warm up for W...

December 12, 2015 Team WOD: Power Snatch : 1 Rep Max & Team WOD: Row, Overhead Squats, Toes-to-bars, Burpees

Team WOD: Power Snatch : 1 Rep Max Find your Power Snatch 1 Rep Max. Team of 2 share a bar. ...

December 12, 2015 Advanced RX: EMOM for 7 mins: Snatch & 5 RFT: Wall Balls and Squat Snatches

Advanced RX Class: Every 1 min for 7 mins: Snatch 1 Snatch, pick load Every 1 min for 7 mins...

December 11, 2015 Back Squat 8-8-8-8

Back Squat 8-8-8-8Back Squat 8-8-8-8 Use the heaviest weight you can for each set. Rest as neede...

December 11, 2015 Back Squat 8-8-8-8 & 4 RFT: Runs, Air Squats and Push Press

Back Squat 8-8-8-8 Back Squat 8-8-8-8 Use the heaviest weight you can for each set. Rest as ...

December 10, 2015 Alt EMOM 10 mins: Hollow Rocks and Ring Dips & AMRAP 12 mins: Deadlifts, Push-up and Box Jumps

Alt EMOM 10 mins: Hollow Rocks and Ring Dips Every 1 min for 10 mins, alternating between: 12...

December 9, 2015 Split Jerk 1-1-1-1-1 & 7 RFT: Power Cleans, Thrusters and Lateral Burpee

Split Jerk 1-1-1-1-1 Split Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest...

December 8, 2015 Front Squat 5-5-5 & 3 RFT: Double Unders, Sit-ups, Medicine Ball Cleans, Pull-ups and Handstand Push-ups

Front Squat 5-5-5 Front Squat 5-5-5 Use the heaviest weight you can for each set. Rest as ne...

December 7, 2015 Gwen & Row : 4 x 250m

"Gwen" Clean & Jerk 15-12-9 *Touch and go at floor only. Even a re-grip off the floor is ...

December 5, 2015 Squat Clean + Front Squat : 1 Rep Max

Squat Clean + Front Squat : 1 Rep MaxRecord your best Squat Clean + Front Squat 1 Rep Max lift.BTWB

December 5, 2015 Team WOD: Partner Wall Ball, Push Press, Box Jump and SDHP

Team WOD: Partner Wall Ball, Push Press, Box Jump and SDHP 3 rounds for time of: 50 Partner A...

December 5, 2015 Advanced RX: Squat Clean + Front Squat : 1RM & Pt. 1 And 2 AMRAP

Advanced RX Class: Squat Clean + Front Squat : 1 Rep Max Record your best Squat Clean + Front...

December 4, 2015 FGB Style - Row, AbMat Sit-ups, Push-up and Pull-ups

"Fight Gone Bad Style" - Row (calories), AbMat Sit-ups, Push-up (hand release) and Pull-ups 3 ...

December 3, 2015 Lifting: Squat Snatches and Overhead Squats

Lifting: Squat Snatches and Overhead SquatsSquat Snatch 1-1-1-1-1, using heaviest weight per set ...

December 3, 2015 Lifting: Squat Snatches and Overhead Squats & 7 RFT: Power Snatches, Snatch Balances and Overhead Squats

Lifting: Squat Snatches and Overhead Squats Squat Snatch 1-1-1-1-1, using heaviest weight per ...

December 2, 2015 Hang Power Clean 3-3-3-1-1-1 & 3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

Hang Power Clean 3-3-3-1-1-1 Hang Power Clean 3-3-3-1-1-1 Use the heaviest weight you can for...

December 1, 2015 Back Squat 5-5-5-5-5 & 5 RFT: Handstand Push-ups, Back Squats and Double Unders

Back Squat 5-5-5-5-5 Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest...

November 30, 2015 Every 1 min for 8 mins: Deadlift

Every 1 min for 8 mins: Deadlift3 Deadlifts, pick load Every 1 min for 8 mins.BTWB

November 30, 2015 EMOM for 8 mins: Deadlift & "TK"

Every 1 min for 8 mins: Deadlift 3 Deadlifts, pick load Every 1 min for 8 mins. BTWB "T...

November 28, 2015 Every 1 min for 10 mins: Squat Snatch

Every 1 min for 10 mins: Squat Snatch1 Squat Snatch, pick load Every 1 min for 10 mins.BTWB

November 28, 2015 Team WOD: Wall Ball, Power Snatch and Run Relay

Team WOD: Wall Ball, Power Snatch and Run Relay 20 rounds for time of: 10 Wall Balls (20#/14#...

November 28, 2015 Advanced RX: EMOM for 10 mins: Squat Snatch & 5 RFT: Power Snatches, Wall Balls and Runs

Advanced RX Class: Every 1 min for 10 mins: Squat Snatch 1 Squat Snatch, pick load Every 1 m...

November 27, 2015 Team WOD: 1RM Clean & Jerk & AMRAP 20 mins: Burpees, Row, AbMat Sit-ups, Double-Unders, Walking Lunges

Team WOD: 1RM Clean & Jerk Record your best Clean & Jerk 1 Rep Max lift. BTWB ...

November 26, 2015 Happy Thanksgiving!

November 25, 2015 Bench Press 3-3-3-1-1-1 & 5 RFT: Kettlebell Swings, Run, Muscle-ups

Bench Press 3-3-3-1-1-1 Bench Press 3-3-3-1-1-1 Use the heaviest weight you can for each set....

November 24, 2015 Alt EMOM 10 mins: Row (calories)s and Deficit Handstand Push Ups & FT: Rows, Handstand Push-ups and Overhead Squats

Alt EMOM 10 mins: Row (calories)s and Deficit Handstand Push UpsEvery 1 min for 10 mins, alternat...

November 24, 2015 Alt EMOM 10 mins: Row and Deficit Handstand Push Ups & FT: Rows, Handstand Push-ups and Overhead Squats

Alt EMOM 10 mins: Row (calories) and Deficit Handstand Push Ups Every 1 min for 10 mins, alter...

November 23, 2015 Front Squat 3-3-3-3-3 & 21-15-9: Power Cleans and Thrusters

Front Squat 3-3-3-3-3 Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

November 21, 2015 Bear Complex : 1 Rep Max

Bear Complex : 1 Rep MaxFind your Bear Complex 1 Rep Max. Team of 2, alternate to each find a 1RM...

November 21, 2015 Every 1 min for 10 mins: Bear Complexes

Every 1 min for 10 mins: Bear ComplexesEvery 1 min for 10 mins do: 2 Bear Complexes This counts a...

November 21, 2015 Team WOD: Bear Complex : 1RM & Chipper: Burpees, Partner Med Ball Runs, Pull-ups, HSPU

Team WOD: Bear Complex : 1 Rep Max Find your Bear Complex 1 Rep Max. Team of 2, alternate to...

November 21, 2015 Advanced RX: EMOM for 10 mins: Bear Complex & "Del"

Every 1 min for 10 mins: Bear Complexes Every 1 min for 10 mins do: 2 Bear Complexes This co...

November 20, 2015 Shoulder Press 3-3-3-1-1-1 & 4 RFT: Runs, Deadlifts, Walking Lunges and AbMat Sit-ups

Shoulder Press 3-3-3-1-1-1 Shoulder Press 3-3-3-1-1-1 Use the heaviest weight you can for eac...

November 19, 2015 Every 2 mins for 10 mins: Strict Pull-ups and Ring Pushups & 5 RFT: Box Jump Overs, Kettlebell Swings, Sumo Deadlift High-pulls and Goblet Squats

Every 2 mins for 10 mins: Strict Pull-ups and Ring PushupsEvery 2 mins for 10 mins do: 8 Strict P...

November 19, 2015 E2MOM for 10 mins: Strict Pull-ups and Ring Pushups & 5 RFT: Box Jump Overs, Kettlebell Swings, Sumo Deadlift High-pulls and Goblet Squats

E2MOM for 10 mins: Strict Pull-ups and Ring Pushups Every 2 mins for 10 mins do: 8 Strict Pul...

November 18, 2015 Squat Clean 2-2-2-2 & Happy 17th Birthday Jules!

Squat Clean 2-2-2-2 Squat Clean 2-2-2-2 Use the heaviest weight you can for each set. Rest a...

November 17, 2015 Every 1 min for 7 mins: Hang Power Snatches and Hang Squat Snatches

Every 1 min for 7 mins: Hang Power Snatches and Hang Squat SnatchesEvery 1 min for 7 mins do: 1 H...

November 17, 2015 EMOM for 7 mins: Hang Power Snatches and Hang Squat Snatches & Death By Power Snatch

Every 1 min for 7 mins: Hang Power Snatches and Hang Squat Snatches Every 1 min for 7 mins do:...

November 16, 2015 Thruster 1-1-1-1-1 & FT: Wall Balls and Bar Muscle-ups

Thruster 1-1-1-1-1 Thruster 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as ...

November 14, 2015 Close Grip Snatch 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1Close Grip Snatch 1-1-1-1-1 Use the heaviest weight you can for each ...

November 14, 2015 Team WOD: EMOM Burpees and Max Rep Power Cleans

Team WOD: EMOM Burpees and Max Rep Power CleansComplete as many rounds as possible in 20 mins of...

November 14, 2015 Team WOD: EMOM Burpees and Max Rep Power Cleans

Team WOD:  EMOM Burpees and Max Rep Power Cleans In teams of 2 EMOM (every minute on the minut...

November 14, 2015 Advanced RX: Close Grip Snatch 1-1-1-1-1 & Every 2 mins for 20 mins: Muscle-ups, Power Cleans and Burpees

Advanced RX Class: Close Grip Snatch 1-1-1-1-1 Close Grip Snatch 1-1-1-1-1 Use the heaviest ...

November 13, 2015 Strict Pull-ups : 6x5

Strict Pull-ups : 6x5Strict Pull-ups 6x5 Rest as needed between sets. Scale reps up or down as n...

November 13, 2015 Strict Pull-ups : 6x5 & FT: Rows; Toes-to-bars and Air Squats; Rows

Strict Pull-ups : 6x5 Strict Pull-ups 6x5 Rest as needed between sets. Scale reps up or down...

November 12, 2015 Front Squat (Pause) 2-2-2-2-2

Front Squat (Pause) 2-2-2-2-2Front Squat (Pause) 2-2-2-2-2 Use the heaviest weight you can for e...

November 12, 2015 Front Squat (Pause) 2-2-2-2-2 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Front Squats and Ring Dips

Front Squat (Pause) 2-2-2-2-2 Front Squat (Pause) 2-2-2-2-2 Use the heaviest weight you can f...

November 11, 2015 Push Press 1-1-1-1-1

Push Press 1-1-1-1-1Push Press 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as n...

November 11, 2015 Push Press 1-1-1-1-1 & Jack

Push Press 1-1-1-1-1 Push Press 1-1-1-1-1 Use the heaviest weight you can for each set. Rest...

November 10, 2015 Deadlift 3-3-3 & FT: Burpees and Deadlifts

Deadlift 3-3-3 Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed b...

November 9, 2015 Overhead Squat 3-3-3-3-3 & AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders

Overhead Squat 3-3-3-3-3 Overhead Squat 3-3-3-3-3 Use the heaviest weight you can for each se...

November 7, 2015 Back Squat (3 sec pause at bottom) 2-2-2-2-2

Back Squat (3 sec pause at bottom) 2-2-2-2-2Back Squat (3 sec pause at bottom) 2-2-2-2-2 Use the...

November 7, 2015 Back Squat (3 sec pause at bottom) 2-2-2-2-2 & 2 RFT: Deadlifts, Lateral Burpee (Over Barbell)s and Muscle-ups

Back Squat (3 sec pause at bottom) 2-2-2-2-2Back Squat (3 sec pause at bottom) 2-2-2-2-2 Use the...

November 7, 2015 Team WOD: Squat Clean Thrusters, Kettlebell Swings, Box Jumps, Deadlifts, Mountain Climbers

Team WOD: Squat Clean Thrusters, Kettlebell Swings, Box Jumps, Deadlifts, Mountain Climbers As...

November 7, 2015 Advanced RX: Back Squat (Pause) & 2 RFT: Deadlifts, Lateral Burpee (Over Barbell) and Muscle-ups & Front Squat : 25 Reps for Time

Advanced RX Class: Back Squat (3 sec pause at bottom) 2-2-2-2-2 Back Squat (3 sec pause at bo...

November 6, 2015 CrossFit Lift Off: Snatch and Clean & Jerk: 1 Rep Max

Snatch : 1 Rep Max Record your best Snatch 1 Rep Max lift. BTWB   Clean and Jerk : 1 R...

November 5, 2015 Lifting: Weighted Pull-ups and Ring Dips

Lifting: Weighted Pull-ups and Ring DipsWeighted Pull-up 5x3, using same weight per set Ring Dip ...

November 5, 2015 Lifting: Weighted Pull-ups and Ring Dips & Chipper: Double Unders, AbMat Sit-ups, Walking Lunges, and Ball Slams

Lifting: Weighted Pull-ups and Ring Dips Weighted Pull-up 5x3, using same weight per set Ring...

November 4, 2015 Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1Power Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as...

November 4, 2015 Power Clean 1-1-1-1-1 & AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

Power Clean 1-1-1-1-1 Power Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Re...

November 3, 2015 Bench Press 3-3-3-3-3 & FT: Rope Climbs, Push Press and Rows

Bench Press 3-3-3-3-3 Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

November 2, 2015 Front Squat 3-3-3-3-3 & Chipper: Front Squats, Pull-ups, Bar Muscle-ups

Front Squat 3-3-3-3-3 Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

October 31, 2015 Frankenchipper 2.0

Frankenchipper 2.0 For time: Run 800m 30 Kettlebell Swings (53#/35#) 21 Thrusters (75#/55#)...

October 30, 2015 Split Jerk 1-1-1-1-1 & Row 2k

Split Jerk 1-1-1-1-1 Split Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest...

October 29, 2015 Lifting: Squat Cleans and Hang Squat Cleans & 21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

Lifting: Squat Cleans and Hang Squat Cleans Squat Clean 1-1-1-1-1-1, using heaviest weight per...

October 28, 2015 Alt EMOM 10 mins: Knees To Elbows and Ring Dips

Alt EMOM 10 mins: Knees To Elbows and Ring DipsEvery 1 min for 10 mins, alternating between: 5 Kn...

October 28, 2015 Alt EMOM 10 mins: Knees To Elbows and Ring Dips & 7 RFT: Deadlifts, Burpees and Pull-ups

Alt EMOM 10 mins: Knees To Elbows and Ring Dips Every 1 min for 10 mins, alternating between: ...

October 27, 2015 Every 1 min for 7 mins: Squat Snatch (Touch & Go)

Every 1 min for 7 mins: Squat Snatch (Touch & Go)2 Squat Snatch (Touch & Go)s, pick load ...

October 27, 2015 EMOM for 7 mins: Snatch & 3 RFT: Rows, Wall Climbs, Box Jumps, and Runs

Every 1 min for 7 mins: Squat Snatch (Touch & Go) 2 Squat Snatch (Touch & Go), pick lo...

October 26, 2015 Back Squat 8-6-4-2-1 & 3 RFT: Double Unders and Wall Ball (2 For 1)

Back Squat 8-6-4-2-1 Back Squat 8-6-4-2-1 Use the heaviest weight you can for each set. Rest...

October 24, 2015 Clean & Jerk : 2 Rep Max

Clean & Jerk : 2 Rep MaxFind your Clean & Jerk 2 Rep Max.BTWB

October 24, 2015 Team WOD: 2RM Clean and Jerk & Helen Meets Grace

Team WOD: 2RM Clean and Jerk Find your Clean & Jerk 2 Rep Max. * 8 min. as a team to each...

October 24, 2015 Advanced RX: Clean & Jerk : 2 Rep Max & Horton

Advanced RX Class: Clean & Jerk : 2 Rep Max Find your Clean & Jerk 2 Rep Max. *Touch...

October 23, 2015 FT: 400 m, Back Squats, 400 m and 6 more

FT: 400 m, Back Squats, 400 m and 6 moreFor time: Run, 400 m 24 Back Squats, 135/95 lbs Run, 400 ...

October 23, 2015 FT: Runs, Back Squats, and Thrusters & 2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups

FT: Runs, Back Squats, and Thrusters For time: Run 400m 24 Back Squats (135#/95#) Run 400m ...

October 22, 2015 Bench Press 5-5-5-5

Bench Press 5-5-5-5Bench Press 5-5-5-5 Use the heaviest weight you can for each set. Rest as nee...

October 22, 2015 Bench Press 5-5-5-5 & AMRAP 15 mins: Hang Power Cleans, Strict Pull-ups, Push Ups and Kettlebell Swings

Bench Press 5-5-5-5 Bench Press 5-5-5-5 Use the heaviest weight you can for each set. Rest a...

October 21, 2015 Lifting: Squat Snatches and Overhead Squats

Lifting: Squat Snatches and Overhead SquatsSquat Snatch 1-1-1-1-1, using heaviest weight per set ...

October 21, 2015 Lifting: Squat Snatches and Overhead Squats & 3 RFT: Overhead Squats, Double Unders and Bar Muscle Ups

Lifting: Squat Snatches and Overhead Squats Squat Snatch 1-1-1-1-1, using heaviest weight per ...

October 20, 2015 Front Squat 8-6-4-2-1 & Chipper: Push Press & Run

Front Squat 8-6-4-2-1 Front Squat 8-6-4-2-1 Use the heaviest weight you can for each set. Re...

October 19, 2015 EMOM for 8 mins: Deadlift & FGB Style - Row, Medicine Ball Cleans, Box Jumps and Knees To Elbows

Every 1 min for 8 mins: Deadlift 3 Deadlifts, pick load Every 1 min for 8 mins. BTWB "F...

October 17, 2015 Lifting: Cleans and Front Squats

Lifting: Cleans and Front SquatsClean 1-1-1-1-1, using heaviest weight per set Front Squat 1-1-1-...

October 17, 2015 Team WOD: Thrusters, Burpees EMOM

Team WOD: Thrusters, Burpees EMOM 2 person team must complete 100 Thrusters (135#/95#) for tim...

October 17, 2015 Advanced RX: Lifting: Clean plus Front Squat & 10 RFT: Front Squats and Handstand Push-up (Parallettes)

Advanced RX Class: Lifting: Clean plus Front Squat Clean (Full) 1-1-1-1-1, using heaviest wei...

October 16, 2015 Split Jerk 3-2-2-2-1-1-1-1

Split Jerk 3-2-2-2-1-1-1-1Split Jerk 3-2-2-2-1-1-1-1 Use the heaviest weight you can for each se...

October 16, 2015 Split Jerk 3-2-2-2-1-1-1-1 & 3 RFT: Double Unders, Air Squats and Row

Split Jerk 3-2-2-2-1-1-1-1 Split Jerk 3-2-2-2-1-1-1-1 Use the heaviest weight you can for eac...

October 15, 2015 5 RFT: Squat Cleans and Kettlebell Swings

5 RFT: Squat Cleans and Kettlebell Swings5 rounds for time of: 7 Squat Cleans, 155 lbs 14 Kettleb...

October 15, 2015 5 RFT: Squat Cleans and Kettlebell Swings & Death By - Muscle-ups or Chest-to-Bar Pull-ups

5 RFT: Squat Cleans and Kettlebell Swings 5 rounds for time of: 7 Squat Cleans (155#/105#) 1...

October 14, 2015 Every 1 min for 10 mins: Snatch & Double AMRAP

Every 1 min for 10 mins: Snatch 1 Snatch, pick load Every 1 min for 10 mins. Full squat BTW...

October 13, 2015 Back Squat 5-5-5-5-5 & J.T.

Back Squat 5-5-5-5-5 Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest...

October 12, 2015 Alt EMOM 10 mins: Power Cleans and Strict Pull-ups

Alt EMOM 10 mins: Power Cleans and Strict Pull-upsEvery 1 min for 10 mins, alternating between: 3...

October 12, 2015 Alt EMOM 10 mins: Power Cleans and Strict Pull-ups & 21-18-15-12: Deadlifts and Runs

Alt EMOM 10 mins: Power Cleans and Strict Pull-ups Every 1 min for 10 mins, alternating betwee...

October 10, 2015 Lifting: Hang Snatches, Snatch Balances and Overhead Squats

Lifting: Hang Snatches, Snatch Balances and Overhead SquatsHang Snatch 1-1-1-1, using heaviest we...

October 10, 2015 Team WOD: AMRAP Box Jumps, Kettlebell Sumo Deadlift High-pulls, Push-up (hand release), Dumbbell Thrusters, Chest-to-bar Pull-ups

Team WOD: AMRAP Box Jumps, Kettlebell Sumo Deadlift High-pulls, Push-up (hand release), Dumbbel...

October 10, 2015 Advanced RX: Lifting: Hang Snatch, Snatch Balance and Overhead Squat Complex & Brehm

Advanced RX Class: Lifting: Hang Snatch + Snatch Balance + Overhead Squat Complex Hang Snatch...

October 9, 2015 Clean & Jerk : 1 Rep Max & CrossFit Games Open 11.3

Clean & Jerk : 1 Rep Max Record your best Clean & Jerk 1 Rep Max lift. Full squat cle...

October 8, 2015 Power Snatch (Touch & Go) 2-2-2-2-2 & 3 RFT: Run, Wall Balls, Power Snatches and Muscle-ups

Power Snatch (Touch & Go) 2-2-2-2-2 Power Snatch (Touch & Go) 2-2-2-2-2 Use the heavi...

October 7, 2015 Push Press 3-3-3-3-3 & "Burping Annie"

Push Press 3-3-3-3-3 Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

October 6, 2015 EMOM for 6 mins: Deadlift & 3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

Every 1 min for 6 mins: Deadlift 2 Deadlifts, pick load Every 1 min for 6 mins. BTWB 3x...

October 5, 2015 Front Squat 3-3-3-3-3

Front Squat 3-3-3-3-3Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as...

October 5, 2015 Front Squat 3-3-3-3-3 & Chipper: Run and Squat Medley

Front Squat 3-3-3-3-3 Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

October 3, 2015 Squat Snatch (Touch & Go) : 3 Rep Max

Squat Snatch (Touch & Go) : 3 Rep MaxRecord your best Squat Snatch (Touch & Go) 3 Rep Max...

October 3, 2015 Team WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pull

Team WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pull As Team of 2 com...

October 3, 2015 Advanced RX: Squat Snatch (Touch & Go) : 3 Rep Max & 5 RFT: Chest-to-bar Pull-ups, Thrusters and Sumo Deadlift High-pulls

Advanced RX Class: Squat Snatch (Touch & Go) : 3 Rep Max Record your best Squat Snatch (T...

October 2, 2015 Back Squat 7-7-7 & 5 RFT: Burpee Box Jump Overs, Ball Slams and Handstand Push-ups

Back Squat 7-7-7Back Squat 7-7-7 Use the heaviest weight you can for each set. Rest as needed be...

October 1, 2015 Weighted Pull-up 2-2-2-2-2 & 3 RFT: 400 m, Kettlebell Swings and Bar Muscle Ups

Weighted Pull-up 2-2-2-2-2Weighted Pull-up 2-2-2-2-2 Use the heaviest weight you can for each se...

October 1, 2015 Weighted Pull-up 2-2-2-2-2 & 3 RFT: Runs, Kettlebell Swings and Bar Muscle Ups or Helen

Weighted Pull-up 2-2-2-2-2 Weighted Pull-up 2-2-2-2-2 Use the heaviest weight you can for eac...

September 30, 2015 Hang Squat Clean 3-3-2-2-1-1-1 & FT: Double Unders, Front Squats and Ring Dips

Hang Squat Clean 3-3-2-2-1-1-1 Hang Squat Clean 3-3-2-2-1-1-1 Use the heaviest weight you can...

September 29, 2015 Shoulder Press 5-5-5-5-5

Shoulder Press 5-5-5-5-5Shoulder Press 5-5-5-5-5 Use the heaviest weight you can for each set. R...

September 29, 2015 Shoulder Press 5-5-5-5-5 & Chipper: Row (calories), Wall Balls, Toes-to-bars, Burpees, C2B, Run, and Rope Climb

Shoulder Press 5-5-5-5-5 Shoulder Press 5-5-5-5-5 Use the heaviest weight you can for each se...

September 28, 2015 Every 1 min for 6 mins: Squat Snatch

Every 1 min for 6 mins: Squat Snatch2 Squat Snatches Every 1 min for 6 mins. Regrip allowedBTWB

September 28, 2015 EMOM for 6 mins: Squat Snatch & 7 RFT: Runs, Hang Power Snatches and Overhead Squats

Every 1 min for 6 mins: Squat Snatch 2 Squat Snatches Every 1 min for 6 mins. Regrip allowed...

September 26, 2015 Clean & Jerk 1-1-1

Clean & Jerk 1-1-1Clean & Jerk 1-1-1 Use the heaviest weight you can for each set. Rest ...

September 26, 2015 Team WOD: AMRAP Clean & Jerk Ladder

Team WOD: AMRAP Clean & Jerk Ladder As a Team of 2; complete as many reps as possible in 2...

September 26, 2015 Advanced RX: Clean & Jerk 1-1-1 & AMReps 20 mins: Clean & Jerk Ladder

Advanced RX Class: Clean & Jerk 1-1-1 Clean & Jerk 1-1-1 Use the heaviest weight you...

September 25, 2015 Front Squat 4-4-4-4 & 3 RFT: Run, AbMat Sit-ups and Deadlifts

Front Squat 4-4-4-4 Front Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest a...

September 24, 2015 15min Muscle-Up Practice

15min Muscle-Up PracticeMuscle Up Progression This is not a timed workout. Bar or Ring, practic...

September 24, 2015 15min Muscle-Up Practice & FT: Wall Balls, Run and Muscle-ups

15min Muscle-Up Practice Muscle Up Progression This is not a timed workout. Bar or Ring, pra...

September 23, 2015 Lifting: Hang Snatch (high hang)s and Hang Snatch (Below Knees)s

Lifting: Hang Snatch (high hang)s and Hang Snatch (Below Knees)sHang Snatch (high hang) 1-1-1-1-1...

September 23, 2015 Lifting: Hang Snatch (high hang) and Hang Snatch (Below Knees) & 21-15-9: Box Jumps, Power Snatches and Pull Up (Chest To Bar)

Lifting: Hang Snatch (high hang) and Hang Snatch (Below Knees) Hang Snatch (high hang) 1-1-1-1...

September 22, 2015 Bench Press 5-5-5-5

Bench Press 5-5-5-5Bench Press 5-5-5-5 Use the heaviest weight you can for each set. Rest as nee...

September 22, 2015 Bench Press 5-5-5-5 & DT

Bench Press 5-5-5-5 Bench Press 5-5-5-5 Use the heaviest weight you can for each set. Rest a...

September 21, 2015 Back Squat 3-3-3-3-3 & FT: Rows; 3x Thrusters and Toes-to-bars

Back Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

September 19, 2015 Team WOD: "Lift Up Luke" and Max Effort Day

Team WOD: "Lift Up Luke" Complete as many rounds as possible in 5 mins of: 4 Power Cleans (1...

September 18, 2015 Shoulder Press 2-2-2-2-2

Shoulder Press 2-2-2-2-2Shoulder Press 2-2-2-2-2 Use the heaviest weight you can for each set. R...

September 18, 2015 Shoulder Press 2-2-2-2-2 & 3 RFT: Run, Air Squats and Push Press

Shoulder Press 2-2-2-2-2 Shoulder Press 2-2-2-2-2 Use the heaviest weight you can for each se...

September 17, 2015 Every 1 min for 10 mins: Snatch

Every 1 min for 10 mins: Snatch1 Snatch, pick load Every 1 min for 10 mins. Full Squat, scale to...

September 17, 2015 Every 1 min for 10 mins: Snatch & 5 RFT: Rows and Overhead Squats

Every 1 min for 10 mins: Snatch 1 Snatch, pick load Every 1 min for 10 mins. BTWB 5 RFT...

September 16, 2015 Lifting: Ring Dips and Strict Pull-ups

Lifting: Ring Dips and Strict Pull-upsRing Dip 3-3-3-3-3, using heaviest weight per set Strict Pu...

September 16, 2015 Lifting: Ring Dips and Strict Pull-ups & Chipper: Down and Back

Lifting: Ring Dips and Strict Pull-ups Ring Dip 3-3-3-3-3, using heaviest weight per set Stri...

September 15, 2015 Deadlift 3-3-3-3-3 & AMRAP 12 mins: Run and Deadlifts

Deadlift 3-3-3-3-3 Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as ...

September 14, 2015 Squat Clean Thruster : 1 Rep Max & 21-15-9: Squat Cleans and Handstand Push-ups

Squat Clean Thruster : 1 Rep Max Find your Squat Clean Thruster 1 Rep Max. BTWB 21-15-...

September 12, 2015 Back Squat 5-5-3-3-1-1-1

Back Squat 5-5-3-3-1-1-1Back Squat 5-5-3-3-1-1-1 Use the heaviest weight you can for each set. R...

September 12, 2015 Back Squat 5-5-3-3-1-1-1 & 3 RFT: 400 m, Hang Power Snatches and Back Squats

Back Squat 5-5-3-3-1-1-1Back Squat 5-5-3-3-1-1-1 Use the heaviest weight you can for each set. R...

September 12, 2015 Team 9/11 WOD & 21-15-9: Toes-to-bars and AbMat Sit-ups

Team 9/11 WOD As a Team of 2 Complete for Time: Row, 2001 m -- then -- 9 rounds of: 11 Box...

September 12, 2015 Advanced RX: Back Squat 5-5-3-3-1-1-1 & 3 RFT: Run, Hang Power Snatches and Back Squats & 21-15-9: Toes-to-bars and AbMat Sit-ups

Advanced RX Class: Back Squat 5-5-3-3-1-1-1 Back Squat 5-5-3-3-1-1-1 Use the heaviest weight...

September 11, 2015 Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1Power Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as...

September 11, 2015 Power Clean 1-1-1-1-1 & 10 RFT: Muscle-ups, Power Cleans and Burpees

Power Clean 1-1-1-1-1 Power Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Re...

September 10, 2015 Lifting: Push Jerks and Split Jerks & 3 RFT: Row, Wall Balls and Run

Lifting: Push Jerks and Split Jerks Push Jerk 2-2-2-2, using heaviest weight per set Split Je...

September 9, 2015 Lifting: Snatch Balances and Overhead Squats & 3 RFT: Runs, Pull-ups, Air Squats and Pull-ups

Lifting: Snatch Balances and Overhead Squats Snatch Balance 1-1-1-1-1, using heaviest weight p...

September 8, 2015 Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups & FT: Double Under "Diane"

Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups Every 1 min for 10 mins, alternating between:...

September 7, 2015 Front Squat : 1 Rep Max & 4 RFT: Runs, Walking Lunges and Box Jump Overs

Front Squat : 1 Rep Max Record your best Front Squat 1 Rep Max lift. BTWB 4 RFT: Runs,...

September 5, 2015 Team "Death By" Hang Squat Clean

Team "Death By" Hang Squat CleanDeath By Hang Squat Clean With a continously running c...

September 5, 2015 Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks

Every 1 min for 10 mins: Power Cleans, Front Squats and Push JerksEvery 1 min for 10 mins do: 2 P...

September 5, 2015 Team Death By Hang Squat Clean & Team Tailpipe

Team WOD: Pt. 1: Team "Death By" Hang Squat Clean Death By Hang Squat Clean With a continous...

September 5, 2015 Advanced RX: EMOM for 10 mins: Power Cleans, Front Squats and Push Jerks & AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls & Tailpipe

Advanced RX Class: Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks Every 1...

September 4, 2015 Lifting: Shoulder Press and Push Press

Lifting: Shoulder Press and Push PressShoulder Press 3-3-3-3-3, using heaviest weight per set Pus...

September 4, 2015 Lifting: Shoulder Press and Push Press & 5 RFT: Runs, Kettlebell Swings and Ring Dips

Lifting: Shoulder Press and Push Press Shoulder Press 3-3-3-3-3, using heaviest weight per set...

September 3, 2015 Back Squat 2-2-2-2-2 & Christine & Every 2 mins for 10 mins: Hang Squat Cleans and Rope Climb (Legless)s

Back Squat 2-2-2-2-2Back Squat 2-2-2-2-2 Work up to 85-90% of 1 RM Rest as needed between sets.B...

September 3, 2015 Back Squat 2-2-2-2-2 & Christine

Back Squat 2-2-2-2-2 Back Squat 2-2-2-2-2 Rest as needed between sets. BTWB "Christin...

September 2, 2015 Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each ...

September 2, 2015 Hang Squat Snatch 1-1-1-1-1 & CrossFit Games Open 13.1

Hang Squat Snatch 1-1-1-1-1 Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for e...

September 1, 2015 Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups & AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters

Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups Every 1 min for 10 mins, alte...

August 31, 2015 Bench Press 3-3-3-1-1-1 & 4 RFT: Power Cleans, Push-ups and AbMat Sit-ups

Bench Press 3-3-3-1-1-1 Bench Press 3-3-3-1-1-1 BTWB 4 RFT: Power Cleans, Push-ups and...

August 29, 2015 Team WOD: Push Press, Burpees, Kettlebell Swings

Team WOD: Push Press, Burpees, Kettlebell Swings As a Team of 2 complete 3 rounds for time of:...

August 29, 2015 Advanced RX: Squat Clean 3-3-3-1-1-1 & Christina

Advanced RX Class: Squat Clean 3-3-3-1-1-1 Squat Clean 3-3-3-1-1-1 Use the heaviest weight y...

August 28, 2015 Back Squat 3-3-3-3-3 & Death By Wall Ball

Back Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest...

August 27, 2015 Every 1 min for 10 mins: Power Clean & Jerk & AMRAP 10 mins: Box Jumps, Power Cleans and Push-ups

Every 1 min for 10 mins: Power Clean & Jerk 1 Power Clean & Jerk, pick load Every 1 m...

August 26, 2015 Alt EMOM 10 mins: Muscle-ups and Toes-to-bars & Row : 4x 500m

Alt EMOM 10 mins: Muscle-ups and Toes-to-bars Every 1 min for 10 mins, alternating between: 3 ...

August 25, 2015 Squat Snatch 1-1-1-1-1 & Bionic

Squat Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. ...

August 24, 2015 Front Squat 2-2-2-2-2 & 3 RFT: Run, Pull-ups, and Handstand Push-ups

Front Squat 2-2-2-2-2 Front Squat 2-2-2-2-2 Use the heaviest weight you can for each set. BT...

August 22, 2015 Lifting: Close Grip Snatches and Overhead Squat (close grip)s

Lifting: Close Grip Snatches and Overhead Squat (close grip)sClose Grip Snatch 1-1-1-1-1, using h...

August 22, 2015 Team WOD: Runs, Overhead Squats, Rope Climbs

Team WOD: Runs, Overhead Squats, Rope Climbs In teams of 2 complete: AMRAP#1 in 10 Minutes: ...

August 22, 2015 Advanced RX: Lifting: Close Grip Snatches Plus Overhead Squat & FT: Overhead Squats and Bar Muscle Ups

Advanced RX Class: Lifting: Close Grip Snatches + Close Grip Overhead Squat Close Grip Snatch...

August 21, 2015 Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as neede...

August 21, 2015 Deadlift 2-2-2-2-2 & 7 RFT: Deadlifts, Wall Balls, Kettlebell Swings and Double Unders

Deadlift 2-2-2-2-2 Deadlift 2-2-2-2-2 Rest as needed between sets. BTWB 7 RFT: Deadli...

August 20, 2015 EMOM for 7 mins: Hang Power Cleans and Hang Squat Cleans & 3 RFT: Hang Power Cleans and Burpees

EMOM for 7 mins: Hang Power Cleans and Hang Squat Cleans Every 1 min for 7 mins do: 1 Hang Po...

August 19, 2015 Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1 & Run : 4 x 400m

Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1 1 Push Press + 1 Push Jerk + 1 Sp...

August 18, 2015 Tabata: Pull-ups, Ring Push-ups, Toes-to-bars and Air Squats

"Tabata" - Pull-ups, Ring Push-ups, Toes-to-bars and Air Squats : 8 x 20 secs / 10 secs Tabata...

August 17, 2015 Thruster 3-3-3

Thruster 3-3-3Thruster 3-3-3 Use the heaviest weight you can for each set. Rest as needed betwee...

August 17, 2015 Thruster 3-3-3 & Chipper: Rows, Power Snatches, Thrusters and 800 m

Thruster 3-3-3 Thruster 3-3-3 Use the heaviest weight you can for each set. BTWB Chippe...

August 15, 2015 Clean & Jerk 1-1-1-1-1

Clean & Jerk 1-1-1-1-1Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for each se...

August 15, 2015 Team WOD: Power Clean & Jerks, Toes-to-bars, Partner Alternating Wall Balls, Rope Climbs

Team WOD: Power Clean & Jerks, Toes-to-bars, Partner Alternating Wall Balls, Rope Climbs A...

August 15, 2015 Advanced RX: Clean & Jerk 1-1-1-1-1 & AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls

Advanced RX Class: Clean & Jerk 1-1-1-1-1 Clean & Jerk 1-1-1-1-1 Use the heaviest we...

August 14, 2015 5 RFT: Handstand Push-ups, Back Squats and Runs & Handstand Walk : 2 mins

5 RFT: Handstand Push-ups, Back Squats and Runs 5 rounds for time of: 10 Handstand Push-ups ...

August 13, 2015 Alt EMOM 12 mins: Chest-to-bar Pull-ups and Ring Dips & AMRAP 10 mins: Ball Slams, AbMat Sit-ups and Double Unders

Alt EMOM 12 mins: Chest-to-bar Pull-ups and Ring Dips Every 1 min for 12 mins, alternating bet...

August 12, 2015 EMOM for 7 mins: Squat Snatch & 21-15-9: Deadlifts and Burpee Pull Ups

EMOM for 7 mins: Squat Snatch 1 Squat Snatch, pick load Every 1 min for 7 mins. BTWB 21...

August 11, 2015 Bench Press 10-8-6-4-2 & SQT

Bench Press 10-8-6-4-2 Bench Press 10-8-6-4-2 Use the heaviest weight you can for each set. ...

August 10, 2015 Back Squat 4-4-4-4 & Chipper: Runs, Wall Balls, Kettlebell Swings

Back Squat 4-4-4-4 Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as ...

August 8, 2015 Squat Clean : 1 Rep Max

Squat Clean : 1 Rep MaxRecord your best Squat Clean 1 Rep Max lift. Team WOD: 8 minutes on the cl...

August 8, 2015 Squat Clean : 1 Rep Max & Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads

Team WOD: Squat Clean : 1 Rep Max Team WOD: 8 minutes on the clock as a team of 2 for each pa...

August 8, 2015 Advanced RX: Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Chest-to-bar Pull-ups, Burpee (Bar Facing) and Shoulder-to-Overheads

Advanced RX Class: Lifting: Squat Cleans and Front Squats Squat Clean 1-1-1-1-1, using heavie...

August 7, 2015 6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs

6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs 6 rounds for t...

August 6, 2015 Power Clean 2-2-2-2-2

Power Clean 2-2-2-2-2Power Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as...

August 6, 2015 Power Clean 2-2-2-2-2 & 5 RFT: Power Cleans, Handstand Push-ups and Double Unders

Power Clean 2-2-2-2-2 Power Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Re...

August 5, 2015 Every 1 min for 10 mins: Muscle-ups

Every 1 min for 10 mins: Muscle-ups2 Muscle-ups Every 1 min for 10 mins. Scale to 1 MU or 2 Stri...

August 5, 2015 EMOM for 10 mins: Muscle-ups & 3 RFT: Runs, Push Jerks and Air Squats

Every 1 min for 10 mins: Muscle-ups 2 Muscle-ups Every 1 min for 10 mins. * Scale to 1 MU or...

August 4, 2015 Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each ...

August 4, 2015 Hang Squat Snatch 1-1-1-1-1 & 3 RFT: Runs, Hang Power Snatches and Toes-to-bars

Hang Squat Snatch 1-1-1-1-1 Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for e...

August 3, 2015 Front Squat 4-4-4-4

Front Squat 4-4-4-4Front Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as nee...

August 3, 2015 Front Squat 4-4-4-4 & Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

Front Squat 4-4-4-4 Front Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest a...

August 1, 2015 "31 Heroes"

Team WOD: "31 Heroes" In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As...

July 31, 2015 Every 1 min for 6 mins: Clean & Jerk

Every 1 min for 6 mins: Clean & Jerk2 Clean & Jerks, pick load Every 1 min for 6 mins.BTWB

July 31, 2015 EMOM for 6 mins: Clean & Jerk & AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run

Every 1 min for 6 mins: Clean & Jerk 2 Clean & Jerks, pick load Every 1 min for 6 min...

July 30, 2015 Strict Pull-ups : 5x4 & FGB Style - Handstand Push Ups, Front Squats and Pull-ups

Strict Pull-ups : 5x4 Strict Pull-ups 5x4 Rest as needed between sets. BTWB "FGB Style"...

July 29, 2015 Snatch 1-1-1

Snatch 1-1-1Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as needed between se...

July 29, 2015 Snatch 1-1-1 & Chipper: Rows, Air Squats, Runs and Power Snatches

Snatch 1-1-1 Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as needed betwe...

July 28, 2015 Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each set. R...

July 28, 2015 Shoulder Press 3-3-3-3-3 & 5 RFT: Push-up (hand release), Run, Wall Balls and Double Unders

Shoulder Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each se...

July 27, 2015 Overhead Squat 3-3-3 & 21-15-9: Overhead Squats and Toes-to-bars

Overhead Squat 3-3-3 Overhead Squat 3-3-3 Use the heaviest weight you can for each set. Rest...

July 25, 2015 Team WOD: Jackie

Team "Jackie" For time: Row 2000m 100 Thrusters (45#/35#) 60 Pull-ups * Working in teams o...

July 24, 2015 Rankel Light w/ Double Unders

"Rankel" Light w/ Double Unders As many rounds as possible in 20 minutes of: 6 Deadlifts (185...

July 23, 2015 Power Snatch 1-1-1-1-1 & 5 RFT: Toes To Bars, Power Snatches and Wall Balls

Power Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. ...

July 22, 2015 Back Squat 5-5-5

Back Squat 5-5-5Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed be...

July 22, 2015 Back Squat 5-5-5 & AMRAP 12 mins: Overhead Walking Lunge With Plates, Box Jump Overs and Handstand Push-ups

Back Squat 5-5-5 Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as need...

July 21, 2015 Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as...

July 21, 2015 Bench Press 3-3-3-3-3 & 3 RFT: Rows, Push-ups and Runs

Bench Press 3-3-3-3-3 Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Re...

July 20, 2015 Every 1 min for 10 mins: Power Clean

Every 1 min for 10 mins: Power Clean2 Power Cleans, pick load Every 1 min for 10 mins. Does not ...

July 20, 2015 EMOM for 10 mins: Power Clean & 3 RFT: Runs, Chest-to-bar Pull-ups, Air Squats and Chest-to-bar Pull-ups

EMOM for 10 mins: Power Clean 2 Power Cleans, pick load Every 1 min for 10 mins. BTWB 3...

July 18, 2015 Push Press 1-1-1-1-1

Push Press 1-1-1-1-1Push Press 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as n...

July 18, 2015 Team WOD: Box Jumps, Wall Balls, Ball Slams

Team WOD: Box Jumps, Wall Balls, Ball Slams Teams of 3 4 rounds for time of: 20 Box Jumps (2...

July 18, 2015 Advanced RX: "Roney"

Advanced RX Class: Push Press 1-1-1-1-1 Push Press 1-1-1-1-1 Use the heaviest weight you can...

July 17, 2015 Snatch 1-1-1-1-1 & AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats

Snatch 1-1-1-1-1 Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as need...

July 16, 2015 Handstand Hold : 3x Max Hold

Handstand Hold : 3x Max HoldHandstand Hold 3x Max Hold Rest as needed between efforts.BTWB

July 16, 2015 Handstand Hold Practice & AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups

Handstand Hold Practice: 3x Max Hold or Progressions Handstand Hold 3x Max Hold Freestanding ...

July 15, 2015 Front Squat 3-3-3

Front Squat 3-3-3Front Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed ...

July 15, 2015 Front Squat 3-3-3 & 3 RFT: Runs, Squat Cleans and Ring Dips

Front Squat 3-3-3 Front Squat 3-3-3 Use the heaviest weight you can for each set. BTWB ...

July 14, 2015 Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as neede...

July 14, 2015 Deadlift 3-3-3-3-3 & Pull-ups, Power Cleans, Runs

Deadlift 3-3-3-3-3 Deadlift 3-3-3-3-3 Rest as needed between sets. BTWB Pull-ups, Pow...

July 13, 2015 Thruster : 1 Rep Max

Thruster : 1 Rep MaxRecord your best Thruster 1 Rep Max lift.BTWB

July 13, 2015 Thruster : 1 Rep Max & 5 RFT: Thrusters, Toes To Bars and Box Jump (24 In.)s

Thruster : 1 Rep Max Record your best Thruster 1 Rep Max lift. BTWB 5 RFT: Thrusters, ...

July 11, 2015 Snatch Push Press + Snatch Balance 1-1-1-1-1

Snatch Push Press + Snatch Balance 1-1-1-1-1Snatch Push Press + Snatch Balance 1-1-1-1-1 Use the...

July 11, 2015 Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run

Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, RunAs a Team of 2, complete for t...

July 11, 2015 Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run

Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run As a Team of 2, complete f...

July 11, 2015 Advanced RX: Snatch Push Press + Snatch Balance 1-1-1-1-1 & Chipper: Overhead Squats, Pull-ups, Bar Muscle-ups

Advanced RX Class: Snatch Push Press + Snatch Balance 1-1-1-1-1 Snatch Push Press + Snatch Ba...

July 10, 2015 Back Squat 3-3-3-1-1-1 & AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)

Back Squat 3-3-3-1-1-1 Back Squat 3-3-3-1-1-1 BTWB AMRAP 15 mins: Runs, Wall Balls and...

July 9, 2015 Every 1 min for 10 mins: Snatch

Every 1 min for 10 mins: Snatch2 Snatches, pick load Every 1 min for 10 mins. Squat snatch; regr...

July 9, 2015 EMOM for 10 mins: Snatch & 6 RFT: Double Unders, AbMat Sit-ups and Power Snatches

EMOM for 10 mins: Snatch 2 Snatches, pick load Every 1 min for 10 mins. * Full snatch; regri...

July 8, 2015 Lifting: Hang Power Cleans and Push Jerks

Lifting: Hang Power Cleans and Push JerksHang Power Clean 2-2-2-2-2, using heaviest weight per se...

July 8, 2015 Lifting: Hang Power Cleans and Push Jerks & 4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks

Lifting: Hang Power Cleans and Push Jerks Hang Power Clean 2-2-2-2-2, using heaviest weight pe...

July 7, 2015 Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups

Every 1 min for 5 mins: Muscle-ups and Handstand Push-upsEvery 1 min for 5 mins do: 2 Muscle-ups ...

July 7, 2015 EMOM for 5 mins: Muscle-ups and Handstand Push-ups & Chipper: Thrusters, Pull-ups, Push Press and 6 more

Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups EMOM for 5 mins do: 2 Muscle-ups 3...

July 6, 2015 Front Squat 2-2-2-2-2

Front Squat 2-2-2-2-2Front Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as...

July 6, 2015 Front Squat 2-2-2-2-2 & 4 RFT: Runs, Front Squats and Burpee Pull Ups

Front Squat 2-2-2-2-2 Front Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Re...

July 4, 2015 "Team America"

"Team America" In teams of 2 complete for time: 100 KBS (53#/35#) 50 Burpees 30 T2B 10 Sna...

July 4, 2015 Advanced RX: Outlaw "Team America"

Advanced RX Class: Outlaw Way: "Team America" *In teams of two complete: 100 KBS (53#/35#) ...

July 3, 2015 Bench Press 5-5-5-5-5 & AMRAP 7 mins: Box Jump Overs and Ball Slams

Bench Press 5-5-5-5-5 Bench Press 5-5-5-5-5 BTWB AMRAP 7 mins: Box Jump Overs and Ball...

July 2, 2015 Squat Clean 1-1-1 & 2 RFT: Run, Double Unders and Power Cleans

Squat Clean 1-1-1 Squat Clean 1-1-1 BTWB 2 RFT: Run, Double Unders and Power Cleans 2...

July 1, 2015 Overhead Squat 3-3-3-3-3 & 3 RFT: Run, Squat Snatches and Handstand Push Ups

Overhead Squat 3-3-3-3-3 Overhead Squat 3-3-3-3-3 BTWB 3 RFT: Run, Squat Snatches and ...

June 30, 2015 Skill: Muscle-ups and Ring Dips & Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)

Skill: Muscle-ups and Ring Dips Every 1 min for 6 mins do: 1 Muscle-up 2 Ring Dips Or Ever...

June 29, 2015 EMOM for 10 mins: Bear Complex & Tabata: Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups

EMOM for 10 mins: Bear Complex 1 Bear Complex, pick load Every 1 min for 10 mins. Bear compl...

June 27, 2015 Team WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats

Team WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats As a team of...

June 27, 2015 Advanced RX: Clean & Jerk 1-1-1 & Chipper

Advanced RX Class: Clean & Jerk 1-1-1 Clean & Jerk 1-1-1 Use the heaviest weight you...

June 26, 2015 Strict Pull-ups : 5x3 & 21-15-9: Power Cleans and Ring Dips

Strict Pull-ups: 5 x 3 or Strict Muscle-ups: 3 x Max Effort Strict Pull-ups 5x3 or Strict Musc...

June 25, 2015 Squat Snatch (High Hang) 1-1-1-1-1 & FT: Rows; Overhead Squats, Burpees

Squat Snatch (High Hang) 1-1-1-1-1 Squat Snatch (High Hang) 1-1-1-1-1 BTWB FT: Rows; O...

June 24, 2015 Hang Power Clean 3-3-3-1-1-1 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press and Double Unders

Hang Power Clean 3-3-3-1-1-1 Hang Power Clean 3-3-3-1-1-1 BTWB Chipper: Handstand Push...

June 23, 2015 Bell & FT: AbMat Sit-ups, Hollow Rocks and V-ups

"Bell" 3 rounds for time of: 21 Deadlifts (185#/135#) 15 Pull-ups 9 Front Squats (185#/135#...

June 22, 2015 Back Squat : 2 Rep Max

Back Squat : 2 Rep MaxFind your Back Squat 2 Rep Max.BTWB

June 22, 2015 Back Squat : 2 Rep Max & 5 RFT: Thrusters, Push Up (Rings) and Run

Back Squat : 2 Rep Max Find your Back Squat 2 Rep Max. BTWB 5 RFT: Thrusters, Push Up ...

June 20, 2015 Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1Snatch Balance 1-1-1-1-1 Use the heaviest weight you can for each set. R...

June 20, 2015 Team "Kelly"

Team "Kelly" 5 rounds for time of: Team Run 400m 30 Box Jumps (24"/20") 30 Partner Alternat...

June 20, 2015 Advanced RX: Snatch Balance 1-1-1-1-1 & Chipper: Double Unders, Pull-ups, Overhead Squats and Run

Advanced RX Class: Snatch Balance 1-1-1-1-1 Snatch Balance 1-1-1-1-1 BTWB Chipper: Do...

June 19, 2015 Every 1 min for 8 mins: Squat Cleans and Front Squats

Every 1 min for 8 mins: Squat Cleans and Front SquatsEvery 1 min for 8 mins do: 1 Squat Clean, pi...

June 19, 2015 EMOM for 8 mins: Squat Cleans and Front Squats & 15-12-9-6-3: Front Squats, Kettlebell Swings and Burpees

EMOM for 8 mins: Squat Cleans and Front Squats Every 1 min for 8 mins do: 1 Squat Clean, pick...

June 18, 2015 Bench Press 10-10-10

Bench Press 10-10-10Bench Press 10-10-10 Use the heaviest weight you can for each set. Rest as n...

June 18, 2015 Bench Press 10-10-10 & 4 RFT: Run, Handstand Push Ups and Rope Climbs

Bench Press 10-10-10 Bench Press 10-10-10 BTWB 4 RFT: Run, Handstand Push Ups and Rope...

June 17, 2015 Muscle-ups : 3x Max Rep

Muscle-ups : 3x Max RepMuscle-ups 3x Max Rep Rest as needed between sets.BTWB

June 17, 2015 Muscle-ups : 3x Max Rep & 3 RFT: Run, Power Cleans and AbMat Sit-ups

Muscle-ups : 3x Max Rep or MU Practice Muscle-ups 3x Max Rep Muscle-up Practice (Progressions...

June 16, 2015 Snatch : 1 Rep Max & 15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

Snatch : 1 Rep Max Record your best Snatch 1 Rep Max lift. * 25 min. max BTWB 15-10-5...

June 15, 2015 Thruster 2-2-2-2-2

Thruster 2-2-2-2-2Thruster 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as neede...

June 15, 2015 Thruster 2-2-2-2-2 & Thrusters, Pull-up (chest-to-bar), Runs

Thruster 2-2-2-2-2 Thruster 2-2-2-2-2 From the rack. BTWB Thrusters, Pull-up (chest-t...

June 13, 2015 Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)

Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell) As as Team of 2 complete...

June 13, 2015 Advanced RX: Chipper: Power Cleans, Runs, Muscle-ups

Advanced RX Class: Chipper: Power Cleans, Runs, Muscle-ups For time: 15 Power Cleans (135#/9...

June 12, 2015 Push Jerk 2-2-2-2-2

Push Jerk 2-2-2-2-2Push Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as nee...

June 12, 2015 Push Jerk 2-2-2-2-2 & FT: Run then 3 Rounds of Overhead Squats and Push Jerks

Push Jerk 2-2-2-2-2 Push Jerk 2-2-2-2-2 BTWB FT: 800m Run then 3 Rounds of Overhead Sq...

June 11, 2015 Deadlift 5-5-5

Deadlift 5-5-5Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed betwee...

June 11, 2015 Deadlift 5-5-5 & Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups

Deadlift 5-5-5 Deadlift 5-5-5 BTWB Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-u...

June 10, 2015 Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips

Alt EMOM 10 mins: Strict Handstand Push-ups and Ring DipsEvery 1 min for 10 mins, alternating bet...

June 10, 2015 Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips & Karen

Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips Every 1 min for 10 mins, alternating...

June 9, 2015 Front Squat : 3 Rep Max

Front Squat : 3 Rep MaxFind your Front Squat 3 Rep Max.BTWB

June 9, 2015 Front Squat : 3 Rep Max & 5 RFT: Double Unders, Run and Pull-ups

Front Squat : 3 Rep Max Find your Front Squat 3 Rep Max. BTWB 5 RFT: Double Unders, Ru...

June 8, 2015 Every 1 min for 8 mins: Hang Squat Snatches and Squat Snatches

Every 1 min for 8 mins: Hang Squat Snatches and Squat SnatchesEvery 1 min for 8 mins do: 1 Hang S...

June 8, 2015 EMOM for 8 mins: Hang Squat Snatches and Squat Snatches & 2 RFT: Power Snatches, Box Jumps, Clean & Jerks and Burpees

EMOM for 8 mins: Hang Squat Snatches and Squat Snatches Every 1 min for 8 mins do: 1 Hang Squ...

June 6, 2015 Squat Clean : 1 Rep Max

Squat Clean : 1 Rep MaxRecord your best Squat Clean 1 Rep Max lift.BTWB

June 6, 2015 Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings As a Team of 2 complete...

June 6, 2015 Advanced RX: Squat Clean 1 RM & Running "Nate"

Advanced RX Class: Squat Clean : 1 Rep Max Record your best Squat Clean 1 Rep Max lift. BT...

June 5, 2015 Back Squat 3-3-3-3 & AMRAP 18 mins: Run, Back Squats and Box Jumps

Back Squat 3-3-3-3 Back Squat 3-3-3-3 BTWB AMRAP 18 mins: Run, Back Squats and Box Jum...

June 4, 2015 Skill WOD: Double Unders & FT: Power Cleans, Double Unders and AbMat Sit-ups

Skill WOD: Choose Double Unders or Ring Push-ups Double Under progression and Practice 4 x 1...

June 3, 2015 Squat Snatch 2-2-2-2-2 & FT: Rows and Wall Balls

Squat Snatch 2-2-2-2-2 Squat Snatch 2-2-2-2-2 * Touch and go off the ground BTWB FT: ...

June 2, 2015 Shoulder Press 3-3-3-1-1-1 & 4 RFT: Front Rack Lunges, Burpees and Push Press

Shoulder Press 3-3-3-1-1-1 Shoulder Press 3-3-3-1-1-1 BTWB 4 RFT: Front Rack Lunges,...

June 1, 2015 Every 1 min for 8 mins: Hang Squat Cleans and Squat Cleans

Every 1 min for 8 mins: Hang Squat Cleans and Squat CleansEvery 1 min for 8 mins do: 1 Hang Squat...

June 1, 2015 EMOM for 8 mins: Hang Squat Cleans and Squat Cleans & 4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows

EMOM for 8 mins: Hang Squat Cleans and Squat Cleans Every 1 min for 8 mins do: 1 Hang Squat C...

May 30, 2015 Team WOD: Push-up (hand release), Deadlifts, Runs

Team WOD: Push-up (hand release), Deadlifts, Runs In teams of 2 As many rounds as possible in ...

May 29, 2015 PRACTICE: Handstands, Handstand Walks

PRACTICE: Handstands, Handstand WalksHandstand Handstand Walk This is not a timed workout.BTWB

May 29, 2015 Skills: Handstands, Handstand Walks & 5 RFT: Handstand Push Ups, Hang Power Cleans and Run

Skill Work: Handstands, Handstand Walks Handstand or HS Walk Handstand Push-up Progression ...

May 28, 2015 Every 1 min for 7 mins: Power Snatch & AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls

Every 1 min for 7 mins: Power Snatch 2 Power Snatches, pick load Every 1 min for 7 mins. * R...

May 27, 2015 Back Squat 2-2-2-2-2 & Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips

Back Squat 2-2-2-2-2 Back Squat 2-2-2-2-2 BTWB Chipper: Back Squats, Ball Slams, Box J...

May 26, 2015 Power Clean & Jerk 1-1-1-1-1 & 15-12-9-6-3: Power Clean & Jerks and Burpees

Power Clean & Jerk 1-1-1-1-1 Power Clean & Jerk 1-1-1-1-1 * Push or Split BTWB ...

May 25, 2015 "Murph"

"Murph" For time: Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mile * If yo...

May 23, 2015 Snatch 1-1-1-1-1

Snatch 1-1-1-1-1Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed be...

May 23, 2015 Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over I...

May 23, 2015 Advanced RX: Snatch 1-1-1-1-1 & Pt. 1: Snatch, Ring Dip & Pt. 2: Squat Clean Thruster, Bar Muscle-Up

Advanced RX Class: Snatch 1-1-1-1-1 Snatch 1-1-1-1-1 Use the heaviest weight you can for eac...

May 22, 2015 Bench Press : 3 Rep Max

Bench Press : 3 Rep MaxFind your Bench Press 3 Rep Max.BTWB

May 22, 2015 Bench Press : 3 Rep Max & 3 RFT: Run, Deadlifts and Handstand Push-ups

Bench Press : 3 Rep Max Find your Bench Press 3 Rep Max. BTWB 3 RFT: Run, Deadlifts an...

May 21, 2015 Weighted Pull-up 3-3-3-3

Weighted Pull-up 3-3-3-3Weighted Pull-up 3-3-3-3 Use the heaviest weight you can for each set. R...

May 21, 2015 Weighted Pull-up 3-3-3-3 & 5 RFT: Thrusters and Double Unders

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5x3 Choose: Weighted Pull-up 3-3-3-3 or Strict Pul...

May 20, 2015 Every 1 min for 7 mins: Snatches and Overhead Squats

Every 1 min for 7 mins: Snatches and Overhead SquatsEvery 1 min for 7 mins do: 1 Snatch 2 Overhea...

May 20, 2015 Every 1 min for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Every 1 min for 7 mins: Snatches and Overhead SquatsEvery 1 min for 7 mins do: 1 Snatch 2 Overhea...

May 20, 2015 EMOM for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb & "Tabata" - Hollow Rocks : 8 x 20 secs / 10 secs

EMOM for 7 mins: Snatches and Overhead Squats Every 1 minute for 7 mins do: 1 Snatch 2 Ove...

May 19, 2015 Lifting: Push Press and Push Jerks & 21-15-9-6-3: Burpee Box Jumps and Wall Balls

Lifting: Push Press and Push JerksPush Press 2-2-2-2-2, using heaviest weight per set Push Jerk 1...

May 19, 2015 Lifting: Push Press and Push Jerks & 21-15-9-6-3: Burpee Box Jumps and Wall Balls

Lifting: Push Press and Push Jerks Push Press 2-2-2-2-2, using heaviest weight per set Push J...

May 18, 2015 Front Squat 5-5-3-3-1-1-1

Front Squat 5-5-3-3-1-1-1Front Squat 5-5-3-3-1-1-1 Use the heaviest weight you can for each set....

May 18, 2015 Front Squat 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups

Front Squat 5-5-3-3-1-1-1 Front Squat 5-5-3-3-1-1-1 BTWB AMRAP 20 mins: Run, Power Cle...

May 16, 2015 Squat Clean 2-2-2-1-1-1

Squat Clean 2-2-2-1-1-1Squat Clean 2-2-2-1-1-1 Use the heaviest weight you can for each set. Res...

May 16, 2015 Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7

Squat Clean 2-2-2-1-1-1Squat Clean 2-2-2-1-1-1 Use the heaviest weight you can for each set. Res...

May 16, 2015 Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge

Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overh...

May 16, 2015 Advanced RX: Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7 & AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges

Advanced RX Class: Squat Clean 2-2-2-1-1-1 Squat Clean 2-2-2-1-1-1 Warm up for the Regional ...

May 15, 2015 Squat Snatch (Touch & Go) 2-2-2-2-2

Squat Snatch (Touch & Go) 2-2-2-2-2Squat Snatch (Touch & Go) 2-2-2-2-2 Use the heaviest ...

May 15, 2015 Squat Snatch (Touch & Go) 2-2-2-2-2 & 5 RFT: Kettlebell Swings, Push Up (Deficit) and 400m

Squat Snatch (Touch & Go) 2-2-2-2-2 Squat Snatch (Touch & Go) 2-2-2-2-2 BTWB 5...

May 14, 2015 Strict Handstand Push-ups : 5x Max Rep

Strict Handstand Push-ups : 5x Max RepStrict Handstand Push-ups 5x Max Rep Rest as needed betwee...

May 14, 2015 Strict Handstand Push-ups : 5x Max Rep & 3 RFT: Row (calories), Deadlifts and Wall Balls

Strict Handstand Push-ups : 5x Max Rep Strict Handstand Push-ups 5x Max Rep Rest as needed be...

May 13, 2015 Every 1 min for 10 mins: Hang Power Cleans and Hang Squat Cleans & Pt. 1 "Test 3"

Every 1 min for 10 mins: Hang Power Cleans and Hang Squat CleansEvery 1 min for 10 mins do: 1 Han...

May 13, 2015 EMOM for 10 mins: Hang Power Cleans and Hang Squat Cleans & Pt. 1 "Test 3" & Pt. 2 AMRAP: DU and T2B

Every 1 min for 10 mins: Hang Power Cleans and Hang Squat Cleans Every 1 min for 10 mins do: ...

May 12, 2015 Snatch Pull 3-3-3-3

Snatch Pull 3-3-3-3Snatch Pull 3-3-3-3 Use the heaviest weight you can for each set. Rest as nee...

May 12, 2015 Snatch Pull 3-3-3-3 & Randy

Snatch Pull 3-3-3-3 Snatch Pull 3-3-3-3 * Goal: Snatch Pulls @ loads of 90% to 110% of 1RM (R...

May 11, 2015 Back Squat 3-3-3 & Chipper: Presses and Squats

Back Squat 3-3-3 Back Squat 3-3-3 BTWB Chipper: Shoulder Press, Overhead Squats, Push ...

May 9, 2015 Clean & Jerk 1-1-1-1-1

Clean & Jerk 1-1-1-1-1Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for each se...

May 9, 2015 Team WOD: AMRAP 25 mins: Run, Dumbbells, and BodyWeight

Team WOD: AMRAP 25 mins: 400m, Dumbbell Push Press, Pull-ups, Front Squats, Push-ups, Lunges, ...

May 9, 2015 Advanced RX: Clean & Jerk 1-1-1-1-1 & 2012 CF Games Chipper

Advanced RX Class: Clean & Jerk 1-1-1-1-1 Clean & Jerk 1-1-1-1-1 * Full clean BTW...

May 8, 2015 EMOM for 10 mins: Hang Squat Snatch & Chipper: Runs, Burpee Medley

Every 1 min for 10 mins: Hang Squat Snatch 1 Hang Squat Snatch, pick load Every 1 min for 10 ...

May 7, 2015 21-15-9: Deadlifts and 800 m & 3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups

21-15-9: Deadlifts and 800m 21-15-9 reps, for time of: Deadlift (225#/155#) Run 800m BT...

May 6, 2015 Power Clean 1-1-1-1-1 & AMRAP 20 mins: Power Cleans, Pull-ups, Push-ups and Air Squats

Power Clean 1-1-1-1-1 Power Clean 1-1-1-1-1 BTWB AMRAP 20 mins: Power Cleans, Pull-ups...

May 5, 2015 Push Jerk 2-2-2-2-2 & 2 RFT: Double Unders, Shoulder-to-Overheads and Toes To Bars

Push Jerk 2-2-2-2-2 Push Jerk 2-2-2-2-2 BTWB 2 RFT: Double Unders, Shoulder-to-Overhea...

May 4, 2015 Front Squat 5-5-5 & 5 RFT: 200m, Wall Balls and Box Jumps

Front Squat 5-5-5 Front Squat 5-5-5 BTWB 5 RFT: 200m, Wall Balls and Box Jumps 5 roun...

May 2, 2015 Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)

Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)1 Hang Snatch + Snatch (Squat), pick load E...

May 2, 2015 Team WOD: Rows, Burpee Pull-ups, Ball Slams & Chipper: 200 m, Hollow Rocks, AbMat Sit-ups, 6 and more

Team WOD: Rows, Burpee Pull-ups, Ball SlamsTeams of 3 people, one person at a time. For total ti...

May 2, 2015 Team WOD: Rows, Burpee Pull-ups, Ball Slams

Team WOD: Rows, Burpee Pull-ups, Ball Slams Teams of 2 or 3 For Time: 3000m row (Share the sa...

May 2, 2015 Advanced RX: EMOM for 10 mins: Hang Snatch + Snatch (Squat) & Chipper: Burpees, Hang Squat Snatches, Bar Muscle Ups

Advanced RX Class: Every 1 min for 10 mins: Hang Snatch + Snatch (Squat) 1 Hang Snatch + Snat...

May 1, 2015 EMOM for 5 mins: Strict Pull-ups & Clean 1-1-1 & Death By Squat Clean

Every 1 min for 5 mins: Strict Pull-ups 5 Strict Pull-ups Every 1 min for 5 mins. If you c...

April 30, 2015 Bench Press 5-5-5-5

Bench Press 5-5-5-5Bench Press 5-5-5-5 Use the heaviest weight you can for each set. Rest as nee...

April 30, 2015 Bench Press 5-5-5-5 & 3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

Bench Press 5-5-5-5 Bench Press 5-5-5-5 BTWB 3 RFT: 400m, Double Unders, Kettlebell Sw...

April 29, 2015 Back Squat 4-4-4-4

Back Squat 4-4-4-4Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as neede...

April 29, 2015 Back Squat 4-4-4-4 & 2015 Masters Qualifier Event 4

Back Squat 4-4-4-4 Back Squat 4-4-4-4 BTWB 2015 Masters Qualifier Event 4 21-15-9 rep...

April 28, 2015 Every 1 min for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)s

Every 1 min for 7 mins: Power Snatch2 Power Snatches, pick load Every 1 min for 7 mins.BTWB FT:...

April 28, 2015 EMOM for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell) & Hollow Rocks : 3x10

Every 1 min for 7 mins: Power Snatch 2 Power Snatches, pick load Every 1 min for 7 mins. BTW...

April 27, 2015 Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups

Thruster 3-3-3Thruster 3-3-3 Use the heaviest weight you can for each set. Rest as needed betwee...

April 27, 2015 Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups or 2015 Masters Qualifier Event 3

Thruster 3-3-3 Thruster 3-3-3 Share racks and work quickly. Don't look for a 3RM. Work up to ...

April 25, 2015 2015 Masters Qualifier Event 2

2015 Masters Qualifier Event 2Record your best Snatch 1 Rep Max lift.BTWB

April 25, 2015 Team WOD: AMRAP Runs, Power Cleans, Air Squats, Pull-ups

Team WOD: AMRAP Runs, Power Cleans, Air Squats, Pull-ups As a Team of 2 complete as many round...

April 25, 2015 Advanced RX: 2015 Masters Qualifier Event 2 & 2015 Masters Qualifier Event 1 & AMRAP 5 mins: Front Squats and Burpee (Bar Facing)

Advanced RX Class: 2015 Masters Qualifier Event 2 Record your best Snatch 1 Rep Max lift. ...

April 24, 2015 FT: Rows; 4x Push Press, Box Jumps and Toes-to-bars

FT: Row Buy-in; 4 Rounds of Push Press, Box Jumps and Toes-to-bars For time: Row 1000m -- th...

April 23, 2015 EMOM for 8 mins: Hang Squat Snatches and Squat Snatches & 3 RFT: Thrusters and Burpees

Every 1 min for 8 mins: Hang Squat Snatches and Squat Snatches Every 1 min for 8 mins do: 1 H...

April 22, 2015 Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as neede...

April 22, 2015 Deadlift 3-3-3-3-3 & AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Deadlift 3-3-3-3-3 Deadlift 3-3-3-3-3 Touch and Go. Do not compromise your back for load. F...

April 21, 2015 Every 1 min for 7 mins: Strict Pull-ups and Push Up (Deficit)s

Every 1 min for 7 mins: Strict Pull-ups and Push Up (Deficit)sEvery 1 min for 7 mins do: 3 Strict...

April 21, 2015 EMOM for 7 mins: Strict Pull-ups and Push Up (Deficit) & Chipper: Run, Wall Balls, Muscle-ups

Every 1 min for 7 mins: Strict Pull-ups and Push Up (Deficit) Every 1 min for 7 mins do: 3 St...

April 20, 2015 Overhead Squat 3-3-3

Overhead Squat 3-3-3Overhead Squat 3-3-3 Use the heaviest weight you can for each set. Rest as n...

April 20, 2015 Overhead Squat 3-3-3 & "Nancy"

Overhead Squat 3-3-3 Overhead Squat 3-3-3 BTWB "Nancy" 5 rounds for time of: Run 400...

April 18, 2015 Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1Squat Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as...

April 18, 2015 Team WOD: AMRAP #1 Run & Squat Clean; AMRAP #2 Run & Rope Climb

Team WOD: AMRAP #1 Run & Squat Clean; AMRAP #2 Run & Rope Climb In teams of 2 complete...

April 18, 2015 Advanced RX: Squat Clean 1-1-1-1-1 & 12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m

Advanced RX Class: Squat Clean 1-1-1-1-1 Use the heaviest weight you can for each set. BTWB ...

April 17, 2015 Every 1 min for 10 mins: Snatch

Every 1 min for 10 mins: Snatch2 Snatches, pick load Every 1 min for 10 mins. Full i.e. SquatBTWB

April 17, 2015 Every 1 min for 10 mins: Snatch & Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches

Every 1 min for 10 mins: Snatch 2 Snatches (full squat), pick load Every 1 min for 10 mins. ...

April 16, 2015 PRACTICE: Handstands, Handstand Walks

PRACTICE: Handstands, Handstand WalksHandstand Handstand Walk This is not a timed workout. If ...

April 16, 2015 Skills: Handstands, Handstand Walks & FT: 400m; 5x Handstand Push-ups and Front Squats; 400m

Skills: Handstands, Handstand Walks, Handstand Push-ups Practice: Handstand Handstand Walk ...

April 15, 2015 Power Clean : 1 Rep Max & AMRAP 15 mins: 400 m, Kettlebell Swings and Chest-to-bar Pull-ups

Power Clean : 1 Rep Max Record your best Power Clean 1 Rep Max lift. BTWB AMRAP 15 min...

April 14, 2015 Lifting: Push Jerks and Split Jerks & 15-12-9: Toes-to-bar, Burpees Over Rower and Row

Lifting: Push Jerks and Split Jerks Push Jerk 1-1-1-1-1, using heaviest weight per set Split ...

April 13, 2015 Back Squat 3-3-3-3-3 & 5 RFT: Back Squats, Ring Dips and Double Unders

Back Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 BTWB 5 RFT: Back Squats, Ring Dips and Doubl...

April 11, 2015 Team WOD: Row (calories), Overhead Walking Lunge With Plates, Pull-ups

Team WOD: Row (calories), Overhead Walking Lunge With Plates, Pull-ups As a Team of 2 complete...

April 11, 2015 Advanced RX: Every 1 min for 7 mins: Squat Clean Thruster & "Twins"

Advanced RX Class: Every 1 min for 7 mins: Squat Clean Thruster 1 Squat Clean Thruster, pick ...

April 10, 2015 Tabata- Air Squats, Kettlebell Swings, Step Down Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs

"Tabata" - Air Squats, Kettlebell Swings, Step Down Box Jumps and AbMat Sit-ups : 8 x 20 secs /...

April 9, 2015 Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each ...

April 9, 2015 Hang Squat Snatch 1-1-1-1-1 & AMRAP 16 mins: 100m, Overhead Squats, Push-up (hand release) and Rope Climbs

Hang Squat Snatch 1-1-1-1-1 Hang Squat Snatch 1-1-1-1-1 * Mid Hang Above knee BTWB AMRA...

April 8, 2015 Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front Squats & Pt. 1: Deadlift, Toes-to-Bar

Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front SquatsEvery 1 min for 10 mins do:...

April 8, 2015 Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front Squats & Pt. 1: Deadlift, Toes-to-Bar & Pt. 2: Front Squats, Ball Slams

Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front Squats Every 1 min for 10 mins...

April 7, 2015 EMOM: Strict Pull-ups & AMRAP 30 mins: Wall Balls, 200m, Lateral Burpee (Over Barbell) and Power Cleans

EMOM: Strict Pull-ups Every Minute on the Minute for 5 Minutes: Strict Pull-ups You pick...

April 6, 2015 Shoulder Press 3-3-3 & Chipper: Double Unders, Power Snatches, Handstand Push-ups and Muscle-ups

Shoulder Press 3-3-3 Shoulder Press 3-3-3 After press warm up MU and PS. BTWB Chipper: ...

April 4, 2015 Ground To Overhead : 1 Rep Max

Ground To Overhead : 1 Rep MaxFind your Ground To Overhead 1 Rep Max. 7 minute limit as a team of...

April 4, 2015 Lifting: Close Grip Snatches and Overhead Squat (close grip)s

Lifting: Close Grip Snatches and Overhead Squat (close grip)sClose Grip Snatch 1-1-1-1-1, using h...

April 4, 2015 Team WOD: Ground To Overhead : 1 Rep Max & Double Unders, Box Jumps, Burpee Onto Plates, Kettlebell Swings

Team WOD: Ground To Overhead : 1 Rep Max Each partner will find a Ground To Overhead 1 Rep Max...

April 4, 2015 Advanced RX: Lifting: Close Grip Snatches and Overhead Squat (close grip) & FT: Clean & Jerk plus "Cindy"

Advanced RX Class: Lifting: Close Grip Snatches and Overhead Squat (close grip) Close Grip Sn...

April 3, 2015 Every 1 min for 10 mins: Squat Clean & 3 RFT: Front Squats and Burpee Pull Ups

Every 1 min for 10 mins: Squat Clean 1 Squat Clean, pick load Every 1 min for 10 mins. BTWB ...

April 2, 2015 Deadlift 3-3-3 & 6 RFT: Deadlifts, Wall Balls and 200m

Deadlift 3-3-3 Deadlift 3-3-3 BTWB 6 RFT: Deadlifts, Wall Balls and 200m Run 6 rounds...

April 1, 2015 Snatch 1-1-1-1-1 & 7 RFT: Double Unders and Snatches

Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings and 2 more For time: 30 Handstand Pu...

March 31, 2015 Alt EMOM 5 mins: Bar Muscle Ups and Handstand Push-ups

Alt EMOM 5 mins: Bar Muscle Ups and Handstand Push-upsEvery 30 secs for 5 mins, alternating betwe...

March 31, 2015 Alt EMOM 5 mins: Bar Muscle Ups and Handstand Push-ups & Chipper: Burpees, Sit-ups, Kettlebell Swings, Pull-ups, HSPU

Alt EMOM 5 mins: Bar Muscle Ups and Handstand Push-ups Every 30 secs for 5 mins, alternating...

March 30, 2015 Back Squat 3-3-3

Back Squat 3-3-3Back Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed be...

March 30, 2015 Back Squat 3-3-3 & 4 RFT: Shoulder-to-Overheads, Back Squats and 400m Run

Back Squat 3-3-3 Back Squat 3-3-3 BTWB 4 RFT: Shoulder-to-Overheads, Back Squats and...

March 28, 2015 Team WOD: Tag Team Grace

Tag Team "Grace" In teams of 2, complete for time: 90 Clean & Jerks (135#/95#) * One p...

March 28, 2015 Advanced RX: Clean & Jerk : 50 Reps for Time

Advanced RX Class: Clean & Jerk : 50 Reps for Time For time: 50 Clean & Jerks (135#/...

March 27, 2015 CrossFit Games Open 15.5

CrossFit Games Open 15.527-21-15-9 reps, for time of: Row (calories) Thruster, 95/65 lbsBTWB

March 27, 2015 CrossFit Games Open 15.5

CrossFit Games Open 15.5 27-21-15-9 reps, for time of: Row (calories) Thruster (95#/65#) ...

March 26, 2015 Heavy Single Power Clean

Heavy Single Power CleanWork your way up in weight until it feels heavy. Don't shoot for your ma...

March 26, 2015 Heavy Single Power Clean & FT: Power Cleans and 200m

Heavy Single Power Clean Work your way up in weight until it feels heavy. Don't shoot for your...

March 25, 2015 Strict Pull-ups : 5x5 & FT: Rows; 5x Deadlifts and Toes-to-bars; Rows

Strict Pull-ups : 5x5 Strict Pull-ups 5x5 Rest as needed between sets. Scale to Ring Rows (...

March 24, 2015 Bench Press : 2 Rep Max & "Nasty Girls"

Bench Press : 2 Rep Max Find your Bench Press 2 Rep Max. BTWB "Nasty Girls" 3 rounds ...

March 23, 2015 Overhead Squat 5-5-5 & Pt. 1: Power Snatch, Burpee & Pt. 2: Thruster, Kettlebell Swing

Overhead Squat 5-5-5 Overhead Squat 5-5-5 BTWB Pt. 1: Power Snatch, Burpee 12-9-6-3 r...

March 21, 2015 Every 1 min for 6 mins: Hang Squat Snatch

Every 1 min for 6 mins: Hang Squat Snatch3 Hang Squat Snatches, pick load Every 1 min for 6 mins...

March 21, 2015 Team WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders

Team WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders In...

March 21, 2015 Advanced RX: EMOM for 6 mins: Hang Squat Snatch & 5 RFT: Rows, Front Squats and Bar Muscle Ups

Advanced RX Class: Every 1 min for 6 mins: Hang Squat Snatch 3 Hang Squat Snatches, pick load...

March 20, 2015 CrossFit Games Open 15.4 & CrossFit Games Open 15.4 - Scaled

CrossFit Games Open 15.4 “Workout 15.4“ Complete as many reps as possible in 8 minutes of: ...

March 19, 2015 Back Squat 5-5-5 & 3 RFT: Deadlifts, Hang Power Cleans and Push Jerks

Back Squat 5-5-5 Back Squat 5-5-5 BTWB 3 RFT: Deadlifts, Hang Power Cleans and Push ...

March 18, 2015 EMOM: Ring Dips & Row Intervals: 3 x 1000m

Ring Dips Every Minute on the Minute for 5 Minutes: Ring Dips You pick the number that you...

March 17, 2015 Snatch 1-1-1-1-1

Snatch 1-1-1-1-1Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed be...

March 17, 2015 Snatch 1-1-1-1-1 & AMRAP 10 mins: Snatches, AbMat Sit-ups, Box Jump Overs and Knees To Elbows

Snatch 1-1-1-1-1 Snatch 1-1-1-1-1 BTWB AMRAP 10 mins: Snatches, AbMat Sit-ups, Box J...

March 16, 2015 Thruster 3-3-3 & AMRAP 15 mins: Chest-to-bar Pull-ups, Burpees, Kettlebell Swings and Air Squats

Thruster 3-3-3 Thruster 3-3-3 BTWB AMRAP 15 mins: Chest-to-bar Pull-ups, Burpees, Kett...

March 14, 2015 Clean & Jerk 1-1-1

Clean & Jerk 1-1-1Clean & Jerk 1-1-1 Use the heaviest weight you can for each set. Rest ...

March 14, 2015 Team WOD: Power Clean : 1 Rep Max & Rows, Push-ups

Team WOD: Power Clean : 1 Rep Max Record your best Power Clean 1 Rep Max lift. Share a bar as...

March 14, 2015 Advanced RX: Clean & Jerk 1-1-1 & FT: Clean & Jerks, Rows and Clean & Jerks

Advanced RX Class: Clean & Jerk 1-1-1 Clean & Jerk 1-1-1 BTWB FT: Clean &...

March 13, 2015 CrossFit Games Open 15.3

CrossFit Games Open 15.3Complete as many rounds as possible in 14 mins of: 7 Muscle-ups 50 Wall B...

March 13, 2015 CrossFit Games Open 15.3 & CrossFit Games Open 15.3 - Scaled

CrossFit Games Open 15.3 “Workout 15.3” RX’d and Teens 16-17: Complete as many rounds an...

March 12, 2015 Bench Press 3-3-3

Bench Press 3-3-3Bench Press 3-3-3 Use the heaviest weight you can for each set. Rest as needed ...

March 12, 2015 Bench Press 3-3-3 & 3 RFT: Squat Cleans and Box Jumps & Sit-up (abmat)

Bench Press 3-3-3 Bench Press 3-3-3 BTWB 3 RFT: Squat Cleans and Box Jumps 3 rounds...

March 11, 2015 Hang Squat Snatch 1-1-1-1-1 & 12-9-6-3: Power Snatches and Burpees

Hang Squat Snatch 1-1-1-1-1 Hang Squat Snatch 1-1-1-1-1 * Choose high hang, mid hang or low h...

March 10, 2015 Handstand Push-ups

Handstand Push-upsHandstand Push-up progression & practice This is not a timed workout.BTWB

March 10, 2015 Handstand Push-ups & FT: 400m, Rope Climbs, Push Press

Handstand Push-ups Every 1 min for 5 mins complete: 5 Handstand Push-ups * Kip or Strict or ...

March 9, 2015 Front Squat 5-5-3-3-1-1-1 & AMRAP 15 mins: Muscle-ups, Wall Balls and 200m

Front Squat 5-5-3-3-1-1-1 Front Squat 5-5-3-3-1-1-1 BTWB AMRAP 15 mins: Muscle-ups, ...

March 7, 2015 Team WOD: Burpee, Power Cleans, Sit-ups and Run

Team WOD: Burpee, Power Cleans, Sit-ups and RunFor time: 25 Burpees 50 Power Cleans, 135/95 lbs 1...

March 7, 2015 Power Clean & Push Jerk : 2 Rep Max & 10-8-6-4-2: Power Cleans, Lateral Burpee (Over Barbell)s and 200 m

Power Clean & Push Jerk : 2 Rep MaxRecord your best Power Clean & Push Jerk 2 Rep Max lif...

March 7, 2015 Team WOD: Burpee, Power Cleans, Sit-ups and Run

Main Class: Team WOD: Burpee, Power Cleans, Sit-ups and Run As a Team of 2 complete for tim...

March 7, 2015 Advanced RX Class: Power Clean & Push Jerk : 2 Rep Max & 10-8-6-4-2: Power Cleans, Lateral Burpees (Over Barbell), Run

Advanced RX Class: Power Clean & Push Jerk : 2 Rep Max Record your best Power Clean &am...

March 6, 2015 CrossFit Games Open 14.2 / 15.2 & CrossFit Games Open 15.2 - Scaled

CrossFit Games Open 14.2 / 15.2 “Workout 15.2” Every 3 minutes for as long as possible co...

March 5, 2015 Hang Power Clean 2-2-2-1-1-1 & Row 3000m TT

Hang Power Clean 2-2-2-1-1-1 Hang Power Clean 2-2-2-1-1-1 Use the heaviest weight you can for...

March 4, 2015 Every 1 min for 8 mins: Squat Snatches and Overhead Squats & 21-15-9: Snatches and Ring Dips

Every 1 min for 8 mins: Squat Snatches and Overhead Squats Every 1 min for 8 mins do the follo...

March 3, 2015 Strict Pull-ups : 3x8

Strict Pull-ups : 3x8Strict Pull-ups 3x8 Rest as needed between sets.BTWB

March 3, 2015 Strict Pull-ups or Max Muscle-ups: 3x8 & AMRAP 20 mins: Thrusters, Box Jumps, Chest-to-bar Pull-ups and 200m

Strict Pull-ups: 3x8 or 3 Max Effort Muscle-ups Skills WOD: Complete 3 Sets of 8 Strict Pull-u...

March 2, 2015 Lifting: Shoulder Press and Push Press

Lifting: Shoulder Press and Push PressShoulder Press 1-1-1, using heaviest weight per set Push Pr...

March 2, 2015 Lifting: Shoulder Press and Push Press & Chipper: Rows, Double Unders, AbMat Sit-ups and 3 more

Lifting: Shoulder Press and Push Press Shoulder Press 1-1-1, using heaviest weight per set Pu...

February 28, 2015 Front Squat (Pause) 2-2-2-2-2

Front Squat (Pause) 2-2-2-2-2Front Squat (Pause) 2-2-2-2-2 Use the heaviest weight you can for e...

February 28, 2015 Team WOD: Dueling "Down, Up and Over": Runs, Front Squats, Up And Over Box Jumps

Team WOD: Dueling "Down, Up and Over": Runs, Front Squats, Up And Over Box Jumps Partner Up ...

February 28, 2015 Advanced RX Class: Front Squat (Pause) & 3 RFT: Up And Over Box Jumps, Handstand Push-ups, Run, Ring Dips, & Wall Balls

Advanced RX Class: Front Squat (Pause) 2-2-2-2-2 Front Squat (Pause) 2-2-2-2-2 3 sec pause a...

February 27, 2015 CrossFit Games Open 15.1

CrossFit Games Open 15.1Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Dead...

February 27, 2015 CrossFit Games Open 15.1 & CrossFit Games Open 15.1 - Scaled & CrossFit Games Open 15.1A

CrossFit Games Open 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars ...

February 26, 2015 Practice Bar Muscle Up

Practice Bar Muscle UpPlease enter a description. Choose Bar MU Practice or Rope Climb PracticeBTWB

February 26, 2015 Practice Bar Muscle Up or Rope Climb & 3 RFT: Rows, Wall Balls and Toes To Bars

Practice Bar Muscle Up or Rope Climb Choose Bar MU Practice or Rope Climb Practice BTWB ...

February 25, 2015 Every 1 min for 10 mins: Snatch & FT: Thrusters, Clean & Jerks and Squat Snatches

Every 1 min for 10 mins: Snatch 1 Snatch, pick load Every 1 min for 10 mins. * full squat ...

February 24, 2015 Bench Press 5-5-5 & 4 RFT: 400 m, Deadlifts and Double Unders

Bench Press 5-5-5 Bench Press 5-5-5 BTWB 4 RFT: 400m, Deadlifts and Double Unders 4...

February 23, 2015 Back Squat 10-10-10

Back Squat 10-10-10Back Squat 10-10-10 Use the heaviest weight you can for each set. Rest as nee...

February 23, 2015 Back Squat 10-10-10 & Chipper: 400m, Shoulder-to-Overheads, Box Jumps and Muscle-Ups

Back Squat 10-10-10 Back Squat 10-10-10 Rest as needed between sets. BTWB Chipper: 400m...

February 21, 2015 Every 1 min for 7 mins: Power Clean

Every 1 min for 7 mins: Power Clean2 Power Cleans, pick load Every 1 min for 7 mins.BTWB

February 21, 2015 Team WOD: AMRAP 20 mins: Hang Power Cleans, Pull-ups and Wall Balls

Team WOD: AMRAP 20 mins: Hang Power Cleans, Pull-ups and Wall Balls Complete as many rounds as...

February 21, 2015 Advanced RX Class: EMOM: Power Clean & 5 RFT: Power Cleans and Burpee Pull Ups

Advanced RX Class: Every 1 min for 7 mins: Power Clean 2 Power Cleans, pick load Every 1 m...

February 20, 2015 Pull Up (Strict) : 3x Max Rep & AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups

Pull Up (Strict) : 3x Max Rep Pull Up (Strict)s 3x Max Rep Rest as needed between sets. BTWB...

February 19, 2015 Every 1 min for 7 mins: Hang Squat Snatch & 21-15-9: Power Snatches and Box Jumps

Every 1 min for 7 mins: Hang Squat Snatch 2 Hang Squat Snatches, 75% 1RM Every 1 min for 7 ...

February 18, 2015 Snatch Grip Deadlift 3-3-3 & 3 RFT: Rows, Sit-up (abmat)s and Deadlifts

Snatch Grip Deadlift 3-3-3Snatch Grip Deadlift 3-3-3 Use the heaviest weight you can for each se...

February 18, 2015 "Friday Night Lights" SRCF 2015 CF Games Open Schedule

Snatch Grip Deadlift 3-3-3 Snatch Grip Deadlift 3-3-3 BTWB 3 RFT: Rows, Sit-up (abma...

February 17, 2015 Split Jerk 2-2-2-1-1-1

Split Jerk 2-2-2-1-1-1Split Jerk 2-2-2-1-1-1 Use the heaviest weight you can for each set. Rest ...

February 17, 2015 Split Jerk 2-2-2-1-1-1 & 4x RFT: 100m, Muscle-ups, Push Press, Lateral Burpees

Split Jerk 2-2-2-1-1-1 Split Jerk 2-2-2-1-1-1 BTWB 4x RFT: 100m, Muscle-ups, Push Pres...

February 16, 2015 Every 1 min for 10 mins: Squat Clean

Every 1 min for 10 mins: Squat Clean1 Squat Clean, pick load Every 1 min for 10 mins.BTWB

February 16, 2015 Every 1 min for 10 mins: Squat Clean & 4 RFT: 400 m, Thrusters and Chest-to-bar Pull-ups & Skill WOD: Double Unders

Every 1 min for 10 mins: Squat Clean 1 Squat Clean, pick load Every 1 min for 10 mins. BTWB ...

February 14, 2015 Overhead Squat (Clean Grip) 3-3-3-3

Overhead Squat (Clean Grip) 3-3-3-3Overhead Squat (Clean Grip) 3-3-3-3 Use the heaviest weight y...

February 14, 2015 Team WOD: Burpees, Overhead Squats, KB Swings, and Run

Team WOD: Complete as many rounds as possible in 20 mins of: 10 Lateral Burpee (Over Barbel...

February 14, 2015 Advanced RX: Overhead Squat (Clean Grip) 3-3-3-3 & FT: 1000m, Push-ups and Snatches

Advanced RX Class: Overhead Squat (Clean Grip) 3-3-3-3 Overhead Squat (Clean Grip) 3-3-3-3 ...

February 13, 2015 Skill Work: Rope Climb Progressions, Rope Climb Practice & White

Skill Work: Rope Climb Progressions, Rope Climb PracticeRope Climb Progression Rope Climb Focu...

February 13, 2015 Skill Work: Rope Climb Practice & "White"

                  Skill Work: ...

February 12, 2015 Deadlift 3-3-3

Deadlift 3-3-3Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed betwee...

February 12, 2015 Deadlift 3-3-3 & Diane: Deadlifts and Handstand Push-ups

Deadlift 3-3-3 Deadlift 3-3-3 BTWB Choose: "Diane" 21-15-9 reps, for time of: Dea...

February 11, 2015 EMOM for 10 mins: 2 Power Clean + 1 Push Jerk & AMRAP 20 mins: 400m and Muscle Ups

EMOM for 10 mins: 2 Power Clean + 1 Push Jerk 2 Power Clean + 1 Push Jerks * Touch and go on ...

February 10, 2015 Every 1 min for 10 mins: Snatch & 6 RFT: Snatches, Wall Balls and Box Jumps

Every 1 min for 10 mins: Snatch 1 Snatch (Full), pick load BTWB 6 RFT: Snatches, Wall ...

February 9, 2015 Front Squat 5-5-5-5-5

Front Squat 5-5-5-5-5Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as...

February 9, 2015 "Stop the Slop Challenge" 2015 Winners

Front Squat 5-5-5-5-5 Front Squat 5-5-5-5-5 BTWB 10 RFT: Burpees and Knees To Elbows ...

February 7, 2015 Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1Snatch Balance 1-1-1-1-1 Use the heaviest weight you can for each set. R...

February 7, 2015 Team WOD: AMRAP 20 mins Row (calories), Wall Balls and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row (calories), Wall Balls and Kettlebell Swings Work in teams of tw...

February 7, 2015 Advanced RX Class: Snatch Balance 1-1-1-1-1 & Close Grip Snatch 1-1-1-1-1 & AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls

Advanced RX Class: Snatch Balance 1-1-1-1-1 Snatch Balance 1-1-1-1-1 BTWB Close Gri...

February 6, 2015 Handstand Push-up (Strict)s : 5x5 & AMRAP 15 mins: Strict Pull-ups, Toes-to-bars, Push Press and Ball Slams

Handstand Push-up (Strict)s : 5x5 Handstand Push-up (Strict)s 5x5 Rest as needed between sets...

February 5, 2015 Every 1 min for 11 mins: Hang Squat Snatch

Every 1 min for 11 mins: Hang Squat Snatch2 Hang Squat Snatches, pick load Every 1 min for 11 mi...

February 5, 2015 Every 1 min for 11 mins: Hang Squat Snatch & FT: Rows; 3x Burpees, Thrusters and Overhead Squats

Every 1 min for 11 mins: Hang Squat Snatch 2 Hang Squat Snatches, pick load Every 1 min for...

February 4, 2015 Clean : 1 Rep Max & Bench Press : 1 Rep Max

Clean : 1 Rep Max Record your best Clean 1 Rep Max lift. * 1RM Clean is from the ground, powe...

February 3, 2015 Stop the Slop WOD Performance Challenge 3.0 & Skill WOD: Double Unders

SRCF "Stop the Slop WOD" Performance Challenge 3.0 For time: Run 400m 30 Air Squats 20 Ab...

February 2, 2015 Back Squat 5-5-5 & 2011 CF Games Masters Chipper

Back Squat 5-5-5 Back Squat 5-5-5 BTWB Chipper: Handstand Push Ups, Wall Balls, Toes...

January 31, 2015 Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads

Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-OverheadsEvery 1 min for ...

January 31, 2015 Team WOD: Beast Mode 24

Team WOD: Beast Mode 24 Team version of CrossFit.com chipper: "Beast 12" As a Team of 2 Compl...

January 31, 2015 Advanced RX Class: EMOM Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads & Beast 12

Advanced RX Class: Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Ove...

January 30, 2015 AMRAP 20 mins: 400m, Push Press and Box Jumps & AMReps 2 mins: Hollow Rocks

AMRAP 20 mins: 400 m, Push Press and Box Jumps Complete as many rounds as possible in 20 mins ...

January 29, 2015 Squat Clean 3-3-3-1-1-1 & AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

Squat Clean 3-3-3-1-1-1 Squat Clean 3-3-3-1-1-1 BTWB AMRAP 15 mins: 200m, Squat Cleans...

January 28, 2015 Every 1 min for 6 mins: Squat Snatch & FT: Overhead Squats and Muscle Ups

Every 1 min for 6 mins: Squat Snatch 2 Squat Snatches Every 1 min for 6 mins. Not touch and ...

January 27, 2015 Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as neede...

January 27, 2015 Deadlift 3-3-3-3-3 & FT: Double Unders and Handstand Push Ups

Deadlift 3-3-3-3-3 Deadlift 3-3-3-3-3 BTWB FT: Double Unders and Handstand Push Ups F...

January 26, 2015 Thruster 2-2-2 & Chipper: Thrusters, 200 m, Thrusters and 3 more

Thruster 2-2-2Thruster 2-2-2 Use the heaviest weight you can for each set. Rest as needed betwee...

January 26, 2015 Thruster 2-2-2 & Chipper: Thrusters, 200 m, Thrusters and 3 more & Pull-ups : Max Set

Thruster 2-2-2 Thruster 2-2-2 BTWB Chipper: Thrusters, 200 m, Thrusters and 3 more Fo...

January 24, 2015 Lifting: Squat Snatches and Clean & Jerks

Lifting: Squat Snatches and Clean & JerksSquat Snatch 1-1-1, using heaviest weight per set Cl...

January 24, 2015 Team WOD: Power Snatches, Box Jumps, Clean & Jerks, Burpees

Team WOD: 2 rounds for time of: 20 Power Snatches (115#/75#) 40 Box Jumps (24"/20") 20 Clea...

January 24, 2015 Lifting: Squat Snatches and Clean & Jerks & 2x RFT: Box Jumps, Squat Snatches and Clean & Jerks

Advanced RX Class: Lifting: Squat Snatches and Clean & Jerks Squat Snatch 1-1-1, using he...

January 23, 2015 12 Minutes of Skill Work

12 Minutes of Skill WorkSkill Work 12 Minutes to practice skills you need work on, not the ones...

January 23, 2015 Strict Pull-up & Skill Work & 3 RFT: Double Unders, Wall Balls and Muscle Ups

3 x 5 Strict Pull-up and Skill Work  3x5 Strict Pull-up then complete: Skill Work 12 Minutes...

January 22, 2015 Back Squat 7-7-7 & Row 1500 m TT

Back Squat 7-7-7 Back Squat 7-7-7 BTWB Row 1500m Time Trial Row 1500 m This is an al...

January 21, 2015 Every 1 min for 10 mins: Bear Complexes

Every 1 min for 10 mins: Bear ComplexesEvery 1 min for 10 mins do: 1 Bear Complex No squat clean,...

January 21, 2015 Every 1 min for 10 mins: Bear Complexes & AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees

Every 1 min for 10 mins: Bear Complex Every 1 min for 10 mins do: 1 Bear Complex * No squa...

January 20, 2015 Bench Press 5-5-5-5-5 & 1/2 Cindy

Bench Press 5-5-5-5-5 Bench Press 5-5-5-5-5 Use the heaviest weight you can for each set. Re...

January 19, 2015 Every 1 min for 10 mins: Power Snatch & 5 RFT: Power Snatches, Toes-to-bars and Kettlebell Sumo Deadlift High-pulls

Every 1 min for 10 mins: Power Snatch EMOM: 2 Power Snatches, pick load * Not touch and go B...

January 17, 2015 Every 1 min for 10 mins: Clean & Jerk

Every 1 min for 10 mins: Clean & Jerk1 Clean & Jerk, pick load Every 1 min for 10 mins.BTWB

January 17, 2015 Team WOD: "Jackie" Plus

Team WOD: "Jackie" PlusFor time: Row, 2400 m -- then -- 2 rounds of: 50 Thrusters, 75/5...

January 17, 2015 SRCF Intro WOD #6: Runs, Box Jumps, Hang Power Cleans, KB Swings, Front Squats, Push Jerks

SRCF Intro WOD #6: Runs, Box Jumps, Hang Power Cleans, KB Swings, Front Squats, Push JerksFor Tim...

January 17, 2015 Team WOD and Advanced RX Class: Every 1 min for 10 mins: Clean & Jerk & AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts

Team WOD: "Jackie" Plus For Time: 2400m Row --then-- 2 Rounds of: 50 Thrusters (75#/55#)...

January 16, 2015 Back Squat 3-3-3-3-3

Back Squat 3-3-3-3-3Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as n...

January 16, 2015 Back Squat 3-3-3-3-3 & 5 RFT: Kettlebell Swings and Double Unders & Checkout

  Back Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 BTWB 5 RFT: Kettlebell Swi...

January 15, 2015 Skills WOD: & AMRAP 15 mins: Power Cleans, Handstand Push-ups and Wall Balls

Skills WOD: Handstand Push-ups 5x3 Rest as needed between sets. * Use deficit for RX+ or sca...

January 14, 2015 Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang) & 5 RFT: Overhead Squats and Knees To Elbows

Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang) Every 1 min fo...

January 13, 2015 Shoulder Press 3-3-3-1-1-1 & AMRAP 20 mins: Rope Climbs, Push Press, Box Jumps and 200 m

Shoulder Press 3-3-3-1-1-1 Shoulder Press 3-3-3-1-1-1 BTWB AMRAP 20 mins: Rope Climbs,...

January 12, 2015 Front Squat 2-2-2-2-2 & 21-15-9: Front Squats, Burpees, Pull-ups or Front Squats and Burpee Muscle-Ups

Front Squat 2-2-2-2-2 Front Squat 2-2-2-2-2 BTWB Conditioning Option: (RX or Advanced ...

January 10, 2015 Snatch 1-1-1-1-1

Snatch 1-1-1-1-1Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed be...

January 10, 2015 Team WOD: 12th Man

Team WOD: "12th Man" In 20 mins do: Run 1200m then in the remaining time, AMRAP of: 12 Wa...

January 10, 2015 Advanced RX Class: Snatch 1-1-1-1-1 & AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps

Advanced RX Class: Snatch 1-1-1-1-1 Snatch 1-1-1-1-1 BTWB AMRAP 12 mins: Snatches, To...

January 9, 2015 Squat Clean 3-3-3-1-1-1

Squat Clean 3-3-3-1-1-1Squat Clean 3-3-3-1-1-1 Use the heaviest weight you can for each set. Res...

January 9, 2015 Squat Clean 3-3-3-1-1-1 & 5 RFT: Squat Cleans and Muscle-ups

Squat Clean 3-3-3-1-1-1 Squat Clean 3-3-3-1-1-1 BTWB 5 RFT: Squat Cleans and Muscle-up...

January 8, 2015 Strict Pull-ups : 5x5 & 4 RFT: Rows and 400 m

Strict Pull-ups : 5x5 Strict Pull-ups 5x5 Rest as needed between sets. BTWB 4 RFT: Rows...

January 7, 2015 Back Squat 5-5-5-5-5 & 100 KB swings EMOM burpees

Back Squat 5-5-5-5-5Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as n...

January 7, 2015 Back Squat 5-5-5-5-5 & 100 KB swings EMOM burpees & AMRAP 3 mins: Double Unders and Dumbbell Push Press

Back Squat 5-5-5-5-5 Back Squat 5-5-5-5-5 BTWB 100 KB swings EMOM burpees For Time:...

January 6, 2015 SRCF "Stop the Slop WOD" Performance Challenge 3.0

SRCF "Stop the Slop WOD" Performance Challenge 3.0 For time: Run, 400 m 30 Air Squats 20 Ab...

January 5, 2015 Push Jerk 1-1-1-1-1

Push Jerk 1-1-1-1-1Push Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as nee...

January 5, 2015 Push/Split Jerk 1-1-1-1-1 & AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars

Push/Split Jerk 1-1-1-1-1 Push or Split Jerk 1-1-1-1-1 * Choose Push or Split BTWB AM...

January 3, 2015 Every 1 min for 8 mins: Power Snatches and Snatches

Every 1 min for 8 mins: Power Snatches and SnatchesEvery 1 min for 8 mins do: 1 Power Snatch 1 Sn...

January 3, 2015 Team WOD: Air Squats, AbMat Sit-ups, Kettlebell Swings, Push-up, Ground To Overheads, Up And Over Box Jumps

Main Class: Team WOD: Air Squats, AbMat Sit-ups, Kettlebell Swings, Push-up, Ground To Overh...

January 3, 2015 Every 1 min for 8 mins: Power Snatches and Snatches & 9-7-5: Power Snatches and Bar Muscle Ups & 21-15-9: Row (calories) and Up And Over Box Jumps

Advanced RX Class: Every 1 min for 8 mins: Power Snatches and Snatches Every 1 min for 8 mi...

January 2, 2015 Bear Complex 1-1-1-1-1 & AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders

Bear Complex 1-1-1-1-1 Bear Complex 1-1-1-1-1 Use the heaviest weight you can for each set. ...

December 31, 2014 Bench Press : 2 Rep Max

Bench Press : 2 Rep MaxFind your Bench Press 2 Rep Max.BTWB

December 31, 2014 Bench Press : 2 Rep Max & 5 RFT: Toes To Bars, Power Snatches and Wall Balls & "Death By" - Muscle Ups : 1 rep + 1 rep / 1 min

Bench Press : 2 Rep Max Find your Bench Press 2 Rep Max. BTWB 5 RFT: Toes To Bars, P...

December 30, 2014 Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as neede...

December 30, 2014 Deadlift 2-2-2-2-2 & Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run

Deadlift 2-2-2-2-2 Deadlift 2-2-2-2-2 BTWB Chipper: Deadlifts, Run, Hang Power Cleans,...

December 29, 2014 Squat Clean 2-2-2-2-2

Squat Clean 2-2-2-2-2Squat Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as...

December 29, 2014 Squat Clean 2-2-2-2-2 & 21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time

Squat Clean 2-2-2-2-2 Squat Clean 2-2-2-2-2 Touch and go BTWB 21-15-9: Handstand Push...

December 27, 2014 Every 1 min for 15 mins: Snatch

Every 1 min for 15 mins: Snatch1 Snatch, pick load Every 1 min for 15 mins. Post the highest an...

December 27, 2014 Team WOD: Row (calories), Overhead Squats, Toes-to-bars, Burpees

Main Class: Team WOD: Row (calories), Overhead Squats, Toes-to-bars, Burpees As a team of two...

December 27, 2014 Every 1 min for 15 mins: Snatch & 10 RFT: Rows and Overhead Squats

Advanced RX Class: Every 1 min for 15 mins: Snatch 1 Snatch, pick load BTWB 10 RFT: R...

December 26, 2014 Front Squat 3-3-3-3 & Chipper: Run, Wall Balls, Kettlebell Swings, Box Jumps, Sit-ups

Front Squat 3-3-3-3 Front Squat 3-3-3-3 BTWB Chipper: 800 m, Wall Balls, 600 m and 5 m...

December 24, 2014 Power Snatch 1-1-1-1-1 & FT: Power Snatches and Rope Climbs

Power Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 15 min. max BTWB FT: Power Snatches and R...

December 23, 2014 Feats of Strength

Feats of StrengthRecord your best Weighted Pull-up 1 Rep Max lift. Scale to progressively harder ...

December 23, 2014 Feats of Strength & Airing of the Grievances

Happy Festivus! Feats of Strength 1RM Weighted Pull-up Record your best Weighted Pull-up 1 R...

December 22, 2014 Squat Clean Thruster 1-1-1-1-1 & Coe

Squat Clean Thruster 1-1-1-1-1 Squat Clean Thruster 1-1-1-1-1 BTWB Coe 10 rounds fo...

December 20, 2014 12 WOD's of Christmas at SRCF!

12 WOD's of Christmas at SRCF! 12 Descending Rounds For Time: 1 Sumo Deadlift High Pull (75...

December 19, 2014 Overhead Squat 3-3-3-3-3 & 12 Minutes of Skill Work

Overhead Squat 3-3-3-3-3Overhead Squat 3-3-3-3-3 Use the heaviest weight you can for each set. R...

December 19, 2014 Overhead Squat 3-3-3-3-3 & Skill Work & Checkout WOD

Overhead Squat 3-3-3-3-3 Overhead Squat 3-3-3-3-3 BTWB Skill Work 12 Minutes to pra...

December 18, 2014 Lifting: Shoulder Press and Push Press & FT: Row, Handstand Push-ups and Power Cleans

Lifting: Shoulder Press and Push Press Shoulder Press 2-2-2, using heaviest weight per set Pu...

December 17, 2014 3 RFT: Knees To Elbows, Kettlebell Swings, Push-ups and 4 more

3 RFT: Knees To Elbows, Kettlebell Swings, Push-ups, Rope Climbs, Box Jumps, Back Extensions,...

December 16, 2014 Lifting: Snatch Grip Deadlifts and Hang Squat Snatches & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Lifting: Snatch Grip Deadlifts and Hang Squat Snatches Snatch Grip Deadlift 2-2-2-2-2, using h...

December 15, 2014 Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats

Back Squat 2-2-2-2-2Back Squat 2-2-2-2-2 Work up to 85-90% of 1 RM Rest as needed between sets.B...

December 15, 2014 Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats & V-ups : 3x10

Back Squat 2-2-2-2-2 Back Squat 2-2-2-2-2 BTWB Runs, Muscle-ups, Back Squats, Air Squa...

December 13, 2014 Clean & Jerk : 1 Rep Max

Clean & Jerk : 1 Rep MaxRecord your best Clean & Jerk 1 Rep Max lift. 3 people to share a...

December 13, 2014 Clean & Jerk : 1 Rep Max

Clean & Jerk : 1 Rep MaxRecord your best Clean & Jerk 1 Rep Max lift.BTWB

December 13, 2014 Clean & Jerk : 1 Rep Max & Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

Main Class: Clean & Jerk : 1 Rep Max Record your best Clean & Jerk 1 Rep Max lift. ...

December 13, 2014 Clean & Jerk : 1 Rep Max & Willy

Advanced RX Class: Clean & Jerk : 1 Rep Max Record your best Clean & Jerk 1 Rep M...

December 12, 2014 Hang Power Clean 3-3-3-1-1-1 & Annie

Hang Power Clean 3-3-3-1-1-1 Hang Power Clean 3-3-3-1-1-1 Use the heaviest weight you can for...

December 11, 2014 Every 1 min for 7 mins: Snatches and Overhead Squats

Every 1 min for 7 mins: Snatches and Overhead SquatsEvery 1 min for 7 mins do: 1 Snatch 2 Overhea...

December 11, 2014 Every 1 min for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Squat Snatches and Push-up (hand release)

Every 1 min for 7 mins: Snatches and Overhead Squats Every 1 min for 7 mins do: 1 Snatch 2...

December 10, 2014 Press 3-3-3 & FT: Rows, Deadlifts, Handstand Push-ups and 2 more

Press 3-3-3 Press 3-3-3 BTWB FT: Rows, Deadlifts, Handstand Push-ups and 2 more For t...

December 9, 2014 Hope for Ethan

"Hope" for Ethan 3 rounds, 1 min per station, max reps of: Burpee Power Snatch (75#/55#) Bo...

December 8, 2014 Lifting: Squat Cleans and Front Squats & 5 RFT: Muscle-ups, Front Squats and 200 m

Lifting: Squat Cleans and Front Squats Squat Clean 1-1-1-1-1, using heaviest weight per set ...

December 6, 2014 Team WOD: Find A Max

Team WOD: Find A MaxFind your Power Snatch 1 Rep Max. 10 Min. as a team to each find a 1RM PS. St...

December 6, 2014 "Death By" - Power Snatch : 115/55 lbs + 10 lbs / 1 min

"Death By" - Power Snatch : 115/55 lbs + 10 lbs / 1 minDeath By Power Snatch With a co...

December 6, 2014 Team WOD: Find A Max & Team WOD: Mirror

Main Class: Team WOD: Find A Max Find your Power Snatch 1 Rep Max. 10 Min. as a team to each...

December 6, 2014 EMOM - Power Snatch & FT: Wall Balls, Power Snatches

Advanced RX Class: "EMOM" - Power Snatch : 115/55 lbs + 10 lbs / 1 min Every Minute on the Mi...

December 5, 2014 Deadlift 3-3-3-3-3 & 4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups

Deadlift 3-3-3-3-3 Deadlift 3-3-3-3-3 BTWB 4 RFT: Double...

December 4, 2014 Skill Work: Rope Climb Progressions, Rope Climb Practice

Skill Work: Rope Climb Progressions, Rope Climb PracticeRope Climb Progression Rope Climb Focu...

December 4, 2014 Skill Work: Rope Climb Progressions, Rope Climb Practice & Tommy V

Skill Work: Rope Climb Progressions, Rope Climb Practice Rope Climb Progression...

December 3, 2014 Bench Press 3-3-3-3-3 & "Baseline" SRCF Intro WOD#1

Bench Press 3-3-3-3-3Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as...

December 3, 2014 Bench Press 3-3-3-3-3 & Baseline

Bench Press 5x3 Bench Press 3-3-3-3-3 BTWB "Baseline" 2 rounds for time of: 400m Run...

December 2, 2014 Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches

Every 1 min for 7 mins: Squat Snatches and Hang Squat SnatchesEvery 1 min for 7 mins do: 1 Squat ...

December 2, 2014 Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches & FT: Muscle-ups and Box Jumps

Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches Every 1 min for 7 mins do: ...

December 1, 2014 Back Squat 4-4-4-4-4

Back Squat 4-4-4-4-4Back Squat 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as n...

December 1, 2014 Back Squat 4-4-4-4-4 & FT: Rows, Back Squats and Lateral Burpee (Over Barbell)

Back Squat 4-4-4-4-4 Back Squat 4-4-4-4-4 BTWB FT: Rows, Back Squats and Lateral Bur...

November 29, 2014 Team WOD: Find A Max

Team WOD: Find A MaxFind your Hang Power Clean 1 Rep Max. 10 Min. as a team to each find a 1RM Ha...

November 29, 2014 Hang Power Clean : 1 Rep Max

Hang Power Clean : 1 Rep MaxFind your Hang Power Clean 1 Rep Max.BTWB

November 29, 2014 Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds

Hang Power Clean : 1 Rep MaxFind your Hang Power Clean 1 Rep Max.BTWB Every 1 min for 5 mins: Ha...

November 29, 2014 Team WOD: Find A Max & Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups

Main Class: Team WOD: Find A Max Find your Hang Power Clean 1 Rep Max. * 10 Min. as a team t...

November 29, 2014 Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds & AMRAP #1

Advanced RX Class: Hang Power Clean : 1 Rep Max Find your Hang Power Clean 1 Rep Max. BTWB...

November 28, 2014 Black Friday 40% Off Deal for OnRamp!

Click here to buy. Select "Contracts/Packages" Select "Black Friday 40% Off Special: OnRamp...

November 28, 2014 "Cindy" or "Chelsea"

"Cindy" or "Chelsea"Complete as many rounds as possible in 20 mins of: 5 Pull...

November 28, 2014 "Cindy" or "Chelsea"

Choose: "Cindy" or "Chelsea" Cindy Complete as many rounds as possible in 20 mins of: 5 Pull...

November 26, 2014 Squat Clean 1-1-1-1-1 & 6 RFT: Squat Cleans and Burpee Box Jumps

Squat Clean 1-1-1-1-1 Squat Clean 1-1-1-1-1 BTWB 6 RFT: Squat ...

November 25, 2014 Push Press 3-3-3

Push Press 3-3-3Push Press 3-3-3 Use the heaviest weight you can for each set. Rest as needed be...

November 25, 2014 Push Press 3-3-3 & FT: Rows, Push Press and a Black Friday Deal!

Push Press 3-3-3 Push Press 3-3-3 BTWB FT: Rows, Push Press For time: Row 300m 20 P...

November 24, 2014 Lifting: Snatch Balances and Overhead Squats

Lifting: Snatch Balances and Overhead SquatsSnatch Balance 1-1-1-1-1, using heaviest weight per s...

November 24, 2014 Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Overhead Squats, Toes-to-bars and Strict Pull-ups

Lifting: Snatch Balances and Overhead Squats Snatch Balance + Overhead Squat 1-1-1-1-1, using ...

November 22, 2014 Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

Team WOD: AMRAP Thrusters, Box Jumps, Rest and RepeatAMRAP 1: Complete as many reps of Box Jumps ...

November 22, 2014 "Death By" - Power Clean : 155/75 lbs + 10 lbs / 1 min

"Death By" - Power Clean : 155/75 lbs + 10 lbs / 1 minDeath By Power Clean With a cont...

November 22, 2014 Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat & Plank Hold : Max Hold

Main Class: Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat AMRAP 1: Complete as many r...

November 22, 2014 EMOM - Power Clean & AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters

Advanced RX Class: EMOM - Power Clean : 155/75 lbs + 10 lbs / 1 mi...

November 21, 2014 Snatch Grip Deadlift 2-2-2-2-2

Snatch Grip Deadlift 2-2-2-2-2Snatch Grip Deadlift 2-2-2-2-2 Use the heaviest weight you can for...

November 21, 2014 Snatch Grip Deadlift 2-2-2-2-2 & 7 RFT: Burpees, Deadlifts and Chest-to-bar Pull-ups

Snatch Grip Deadlift 2-2-2-2-2 Snatch Grip Deadlift 2-2-2-2-2 Use the heaviest weight you...

November 20, 2014 Muscle-up Practice & Rows, Ball Slams, Wall Walks, Rope Climbs

Muscle-up Practice Practice muscle-ups or complete a single set of max reps MU BTWB or ...

November 19, 2014 Front Squat 3-3-3-3-3 & Chipper: Front Squats, Knees To Elbows, Box Jumps, KB Swings, Wall Balls

Front Squat 3-3-3-3-3 Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. ...

November 18, 2014 Snatch 1-1-1-1-1 & Happy Birthday Jules, Genevieve, and Cyrus!

Snatch 1-1-1-1-1 Snatch 1-1-1-1-1 * Full Squat BTWB Happy Birthday x 3! 3 rounds for...

November 17, 2014 Lifting: Push Press and Split Jerks & Chipper: Row (calories), Double Unders, OH Walking Lunge With Plates, Burpees, HSPU and Pull-ups

Lifting: Push Press and Split Jerks Push Press 1-1-1-1-1, using heaviest weight per set Split...

November 15, 2014 Team WOD: Chest-to-bar Pull-ups, Row (cal), Deadlift Holds, Power Snatches

Team WOD: Chest-to-bar Pull-ups, Row (cal), Deadlift Holds, Power Snatches As a Team of 2 comp...

November 15, 2014 Snatch 1-1-1-1-1 & Team WOD: Muscle-ups, Row (cal), Deadlift Holds, Snatches

Snatch 1-1-1-1-1 Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as need...

November 14, 2014 2 RFT: Rows, Thrusters, Burpees and Push Up (Rings)

2 RFT: Rows, Thrusters, Burpees and Push Up (Rings) 2 rounds for t...

November 13, 2014 Back Squat 6-6-6-6 & AMRAP 7 mins: Hang Power Cleans, Back Squats and Shoulder-to-Overheads

Back Squat 6-6-6-6 Back Squat 6-6-6-6 Use the heaviest weight you can for each set. Rest as ...

November 12, 2014 Bench Press 5-5-3-3-1-1-1 & Chipper: Wall Balls, AbMat Sit-ups, Box Jumps and 2 more

Bench Press 5-5-3-3-1-1-1 Bench Press 5-5-3-3-1-1-1 Use the heaviest weight you can for each ...

November 11, 2014 Deadlift 5-5-5

Deadlift 5-5-5Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed betwee...

November 11, 2014 Deadlift 5-5-5 & "Rankel"

Deadlift 5-5-5 Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed b...

November 10, 2014 Overhead Squat 2-2-2-2-2 & Muscle-ups, Handstand Push-ups, Runs & Plank Hold : 2x Max Hold

Overhead Squat 2-2-2-2-2 Overhead Squat 2-2-2-2-2 Use the heaviest weight you can for each se...

November 9, 2014 "Dueling Thrusters and T2B"

Main Class: As a team of 2 compete head to head for 4 Rounds of max rounds/reps of: 400m Run...

November 8, 2014 Power Max

Strength WOD:  3-3-3-1-1-1Power Clean Conditioning WOD: Complete 10 Rounds for time of: 1 Po...

November 8, 2014 Every 1 min for 7 mins: Back Squats

Every 1 min for 7 mins: Back SquatsEvery 1 min for 7 mins do: 2 Back Squats, pick load Share a ra...

November 6, 2014 Pull, Push, Squat and Throw

Strength WOD:  5-5-5Front Squat Conditioning WOD: Complete AMRAP (As Many Rounds/Reps As Pos...

November 5, 2014 Upside Down

Skills WOD:  5-5-5-5-5Handstand Push-up  or  Handstand Push-up progression, holds,...

November 5, 2014 Up and Over

Strength WOD: Every Minute On the Minute for 10 Minutes (EMOM) complete:1 Snatch + 1 Hang Snatch ...

November 5, 2014 Handstand Push-up (Strict)s : 5x5

Handstand Push-up (Strict)s : 5x5Handstand Push-up (Strict)s 5x5 Rest as needed between sets.BTWB

November 4, 2014 Every 1 min for 10 mins: Squat Snatches and Hang Squat Snatches

Every 1 min for 10 mins: Squat Snatches and Hang Squat SnatchesEvery 1 min for 10 mins do: 1 Squa...

November 3, 2014 Ground to Overhead

Strength WOD:  1-1-1-1-1Clean & Jerk Conditioning WOD: 3 Rounds of max reps of each of t...

November 3, 2014 Clean & Jerk 1-1-1-1-1

Clean & Jerk 1-1-1-1-1Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for each se...

November 2, 2014 Relay Run

Main Class: As a team of 2 complete for time: 200m Run (Relay style)100 Kettlebell Swings (53#/35...

November 1, 2014 Snatch Grip Push Press 3-3-3

Snatch Grip Push Press 3-3-3Snatch Grip Push Press 3-3-3 Use the heaviest weight you can for eac...

October 31, 2014 Max Squat

Strength WOD:  1RMBack Squat Conditioning WOD: Complete AMRAP for 6 Minutes of: 6 Pull-ups P...

October 30, 2014 Tabata Time

Strength WOD:  3-3-3-3-3Bench Press Conditioning WOD: For each of the below exercises perfo...

October 30, 2014 Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as...

October 29, 2014 Clean Complex Revisited

Strength WOD: Every Minute On the Minute for 10 Minutes (EMOM) complete:1 Clean (Squat) + 1 Hang ...

October 29, 2014 Every 1 min for 10 mins: Squat Cleans, Hang Squat Cleans and Split Jerks

Every 1 min for 10 mins: Squat Cleans, Hang Squat Cleans and Split JerksEvery 1 min for 10 mins d...

October 28, 2014 AFAP

Skills WOD:  3-3-3-3-3 Weighted Dips Conditioning WOD: For time: 1000m Row  50 Bur...

October 27, 2014 Snatch-day

Strength WOD: 3-3-2-2-1-1-1Snatch (Squat) * Touch and Go Conditioning: 3 Rounds for time of: 400m...

October 26, 2014 "Frankenchipper"

Creepy Combination for time of: 400m Run 21 Kettlebell Swings (53#/35#) 12 Pull-ups 400m Run ...

October 25, 2014 Pick a Climb

Strength WOD:  1-1-1 Thruster Conditioning WOD: For time: 10 Thrusters (95#/65#)  ...

October 23, 2014 Clean Complex

Strength WOD: Every Minute On the Minute for 10 Minutes (EMOM) complete:1 Power Clean + 1 Hang Po...

October 23, 2014 November OnRamp

Contact us if you are interested in starting in November.   We run our On Ramp classes every...

October 23, 2014 Every 1 min for 10 mins: Power Cleans, Hang Power Cleans and Push Jerks

Every 1 min for 10 mins: Power Cleans, Hang Power Cleans and Push JerksEvery 1 min for 10 mins do...

October 22, 2014 Pull/Push Practice

Skills WOD:  5 x 3 Max EffortMuscle-ups  or 3-3-3-3-3 Weighted Pull-ups  Cond...

October 22, 2014 Cleaning Day

Strength WOD:  1-1-1-1-1Clean (Squat) Conditioning WOD: 21-15-9 Reps of each for time: ...

October 22, 2014 Weighted Pull Up 3-3-3-3-3

Weighted Pull Up 3-3-3-3-3Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for each se...

October 20, 2014 Case of the Mondays

Strength WOD:  2-2-2-2-2Press Conditioning WOD: For time:  100 Walking Lunges75 Slam Ba...

October 19, 2014 Climb the Ladder

Main Class: As a team of 2 complete: Complete AMRAP (As Many Reps As Possible) for 10 Minutes of...

October 17, 2014 Squat PR's

Strength WOD:  2-2-2-2-2Back Squat Conditioning WOD: 21-15-9 Reps of each for time:  Ba...

October 17, 2014 777

Strength WOD: 5-5-5Deadlift Conditioning WOD: Every Minute On the Minute for 7 Minutes (EMOM): 7 ...

October 15, 2014 Pull-ups and Pull Under

Strength WOD:  5 x 1 Hang Snatch + 1 Overhead Squat    Conditioning WOD: Complete ...

October 15, 2014 Bench Day

Advanced RX Class: Strength WOD:  5-5-5Bench Press Conditioning WOD: For time: 1000m Row21 ...

October 13, 2014 "Gwen"

Strength WOD: * Strength Warm-Up for "Gwen": 10 Min. max to prep unbroken C&J for 5 reps each...

October 12, 2014 Climb or Walk

Main Class: As a team of 2 complete for time: 1500m Row50 Ball Slams (30#/20#)12 Wall Climbs&nbs...

October 10, 2014 Elbows Up

Strength WOD:  2-2-2-2-2Front Squat Conditioning WOD: 3 Rounds for time of:  400m Run15...

October 9, 2014 Team Series Final Week

Skills WOD:  3-3-3-3-3Ring Dip (Weighted) Conditioning WOD: 4 Rounds for time of: 400m Run10...

October 8, 2014 "Blake"

"Blake" 4 rounds for time of:100 ft. Overhead Walking Lunge (45#/25# bumper plate)30 Box Jumps (2...

October 8, 2014 Knee Deep

Strength WOD:  1-1-1-1-1Snatch Conditioning WOD: Complete AMRAP (As Many Rounds As Possible)...

October 7, 2014 Fran-ish

Strength WOD:  1-1-1-1-1Thruster Conditioning WOD: 4 Rounds for time of:  400m Run15 Th...

October 5, 2014 Teamwork

Main Class: As a team of 3 complete 2 rounds for time: 45 Burpee Box Jump Over (24"/20")45 Front...

October 4, 2014 1/2 "RJ"

Skills WOD:  Rope Climb progression & Foot lock practice or if you can already Rope Clim...

October 3, 2014 Posterior Chain

Strength WOD:  4-4-4-4-4Back Squat   Conditioning WOD: 5 Rounds for time of:  200m...

October 1, 2014 Daily Double

Strength/Skill WOD: Every Minute On the Minute for 10 Minutes (EMOM) complete:Max Reps Power Snat...

October 1, 2014 Snatch and Muscle Up Mash Up

Snatch and Muscle Up Mash UpOn the Minute for 10 Minutes Odd: Max Unbroken Touch and Go Power Sna...

September 30, 2014 2k Row

Strength WOD: Every Minute On the Minute for 10 Minutes (EMOM) complete:1 Power Clean + 1 Hang Cl...

September 30, 2014 Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats & Row 2 km TT

Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front SquatsEvery 1 min for 10 mins ...

September 29, 2014 Over and Down

Advanced RX Class: Strength WOD:  5-5-5Overhead Squat   Conditioning WOD: Complete AMRAP (As Many...

September 29, 2014 Overhead Squat 5-5-5 & AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Overhead Squat 5-5-5Overhead Squat 5-5-5 Use the heaviest weight you can for each set. Rest as n...

September 28, 2014 Power Hour

Main Class: As a Team of 2 complete for time: 1500m Row30 Burpee Box Jumps (24"/20")50 Power Cle...

September 27, 2014 "Fight Gone Bad" Style

Strength WOD: 2-2-2-2-2Push Press Skills WOD:  Max Effort Strict Pull-ups * 1 Attempt Conditionin...

September 27, 2014 Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run

Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, RunAs a Team of 2 Complete Fo...

September 27, 2014 Power Clean 3-3-2-2-1-1-1 & 6 RFT: Power Cleans and 200 m

Power Clean 3-3-2-2-1-1-1Power Clean 3-3-2-2-1-1-1 Use the heaviest weight you can for each set....

September 26, 2014 Strict Pull-ups : Max Set & "FGB Style" - Shoulder-to-Overheads, Double Unders and Air Squats

Strict Pull-ups : Max SetA single set of Strict Pull-ups for max reps. Pre WOD. One max effort se...

September 25, 2014 Snatch Pulls

Strength WOD: 3-3-3-3-3Snatch Pull Conditioning: 5 Rounds for time of: 10 Deadlifts (225#/155#)10...

September 25, 2014 Snatch Pull 3-3-3-3-3 & 5 RFT: Deadlifts and Lateral Burpee (Over Barbell)s

Snatch Pull 3-3-3-3-3Snatch Pull 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as...

September 24, 2014 Squat and Swing

Strength WOD: 5-5-3-3-1-1-1Front Squat Conditioning WOD: 5 Rounds for time: 7 Squat Cleans (155#/...

September 24, 2014 Happy Birthday Kris!

Skills WOD:  3-3-3-3-3Ring Dips or Bar Dips or 7 x 1 Muscle-up + 2 Ring Dips Conditioning WOD: Fo...

September 24, 2014 Front Squat 5-5-3-3-1-1-1 & 5 RFT: Squat Cleans and Kettlebell Swings

Front Squat 5-5-3-3-1-1-1Front Squat 5-5-3-3-1-1-1 Use the heaviest weight you can for each set....

September 23, 2014 Ring Dips : 5x3 & Chipper: Rows, Hollow Rocks, Rows and 3 more

Ring Dips : 5x3Ring Dips 5x3 Rest as needed between sets. Or choose MU workBTWB Chipper: Rows, ...

September 22, 2014 4 x 40

Strength WOD: 2-2-2Snatch  * Squat; re-grip only as necessary Conditioning: For time: 40 Wall Bal...

September 22, 2014 Snatch 2-2-2 & Chipper: Wall Balls, 400 m, Push-ups and 5 more

Snatch 2-2-2Snatch 2-2-2 Use the heaviest weight you can for each set. Rest as needed between se...

September 21, 2014 "DT" AMRAP

Main Class: As a Team of 2 Complete AMRAP for 20 Minutes of:  * Run 200m while your partner compl...

September 20, 2014 AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push JerksComplete as many rounds as possi...

September 20, 2014 Squat Cleans, Front Squats & EMOM: Rope Climbs and Ascending Front Squats

Squat Cleans, Front SquatsSquat Clean + 1 Front Squat 1-1-1-1-1 Use this complex to warm up for ...

September 19, 2014 What's a Thruster?

Skills WOD:  3-3-3-3-3Weighted Pull-ups  Conditioning WOD: 5 Rounds for time: 6 Thrusters (135#/9...

September 19, 2014 5 RFT: Thrusters, Push Up (Rings)s and 200 m

5 RFT: Thrusters, Push Up (Rings)s and 200 m5 rounds for time of: 6 Thrusters, 135 lbs 12 Push Up...

September 18, 2014 Team Series Returns

Strength WOD: 1-1-1-1-11 High Hang Snatch + 1 Hang Snatch  * Squat Conditioning: As Many Rounds A...

September 18, 2014 High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1 & AMRAP 7 mins: Toes To Bars, Ball Slams and Air Squats

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1High Hang Squat Snatch + Hang Squat Snatch 1-...

September 17, 2014 "Barraza"

Strength WOD: 5-5-5Deadlift * Not a 5RM, warm up to 3 heavy sets of 5 for the conditioning WOD Co...

September 17, 2014 Split or Push

Strength WOD: 1-1-1-1-1Split Jerk or Push Jerk Conditioning: 3 Rounds for Time: 15 Handstand Push...

September 17, 2014 Deadlift 5-5-5 & Barraza

Deadlift 5-5-5Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed betwee...

September 16, 2014 Split Jerk 1-1-1-1-1 & 3 RFT: Handstand Push-ups, Box Jumps and 400 m

Split Jerk 1-1-1-1-1Split Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as n...

September 15, 2014 Get Back to the Bar

Strength WOD:  5-5-5-5-5Back Squat Conditioning WOD: 7 Rounds for Time of:10 Wall Balls (20#/14#)...

September 15, 2014 Back Squat 5-5-5-5-5 & 7 RFT: Wall Balls and Pull-ups

Back Squat 5-5-5-5-5Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as n...

September 14, 2014 40's and 50's

Main Class: 40 Front Squats (115#/75#)50 Partner Med Ball Situps (20#/14#)40 Partner Wall Balls (...

September 13, 2014 Team WOD: Front Squats, Partner Med Ball Sit-ups, Partner Wall Ball, Pull-ups, Hang Power Cleans, OH Walking Lunges

Team WOD: Front Squats, Partner Med Ball Sit-ups, Partner Wall Ball, Pull-ups, Hang Power Cleans,...

September 13, 2014 Lifting: Power Cleans, Hang Squat Cleans and Jerks & Chipper: Double Unders, Squat Cleans, Double Unders and 3 more

Lifting: Power Cleans, Hang Squat Cleans and JerksPower Clean 1-1-1-1-1, using heaviest weight pe...

September 12, 2014 "Baseline"

Strength WOD: 1-1-1-1-1Overhead Squat Conditioning: 2 Rounds for Time: 400m Run *40 Squats30 AbMa...

September 11, 2014 "Glen"

For time:30 Clean & Jerks (135#/95#)1 Mile Run10 Rope Climbs (15 ft.)1 Mile Run100 Burpees Re...

September 10, 2014 Double Burn

Strength WOD: Every Minute On the Minute for 7 Minutes (EMOM) complete:1 Snatch (Squat)  * Choose...

September 10, 2014 Clean Pulls

Strength WOD: 3-3-3-3-3Clean Pull Conditioning: As Many Rounds As Possible In 12 Minutes of: 15 D...

September 9, 2014 "Running Jackie"

Strength WOD: 3RMThruster Conditioning WOD: For Time: 1000m Run 50 Thrusters (45#/33#)30 Pull-ups...

September 6, 2014 "Linda"

Main Class: As a Team of 2 Complete AMRAP for 20 Minutes of:  7 Chest-to-bar Pull-ups7 Lateral Ov...

September 6, 2014 Inverted

Skills WOD:  5 x 3 Max EffortHandstand Push-ups (Strict or Deficit) or Handstand Push-up progress...

September 4, 2014 12's!

Strength WOD: 8-8-8Back Squat Conditioning WOD: 4 Rounds for time of: 12 Push-up (hand release)12...

September 3, 2014 "Air Force Isabel"

Strength WOD: 1-1-1-1-1Power Snatch Conditioning: "Air Force Isabel" For time: * EMOM complete 4 ...

September 3, 2014 Grab and Go

Strength WOD: 5-5-5-5-5Press Conditioning: 5 Rounds for time of: 10 Deadlifts (225#/155#)20 Wall ...

September 2, 2014 Weekend Recap

  Fri. 8/29 Strength WOD: 1-1-1-1-1Power Clean Conditioning: As Many Rounds As Possible In 7 M...

August 29, 2014 "Daniel"

For Time: "Daniel"  400m Run50 Pull-ups21 Thrusters (95#/65#)800m Run21 Thrusters 50 Pull-ups 400...

August 28, 2014 Squat and Slam

Strength WOD: 3-3-3-3-3Front Squat Conditioning WOD: As Many Rounds As Possible in 12 Minutes of:...

August 27, 2014 Push/Pull Practice

Skills WOD: 5 x 3 Max EffortBar Muscle-ups or Strict Pull-ups or 15 Minutes to accumulate as many...

August 26, 2014 Speed Down

Strength WOD: 1RMSnatch (full squat) Conditioning WOD: 5 Rounds for time: 5 Overhead Squats (135#...

August 24, 2014 "Lee"

As a Team of 2 Complete for Time:  40 Deadlifts (225#/155#)40 Chest-to-bar Pull-ups40 Up And Over...

August 23, 2014 Fly By Friday

Skills WOD: 3-3-3-3-3Weighted Strict Pull-ups Conditioning WOD: As Many Rounds As Possible in 20 ...

August 22, 2014 Knees Out, Chest Up

Strength WOD: 20 Minutes to Establish a 2RM:Back Squat Conditioning WOD: As Many Rounds As Possib...

August 21, 2014 Strong Shoulders

Strength WOD: 3-3-3 Push Press Conditioning WOD: 3 Rounds for time of: 400m Run21 Push Press (75#...

August 20, 2014 Pull/Push Intervals

Strength WOD: 1RMHigh Snatch (Full Squat; Mid-hang) Conditioning WOD: For time: 5 Rounds of max r...

August 19, 2014 Happy Birthday Jill!

Strength WOD: 15 Minutes to Establish a 2RM:Front Squat Conditioning WOD: As Many Rounds As Possi...

August 16, 2014 September On Ramp

September OnRamp is full! Contact us if you are interested in starting in October.   We run our O...

August 16, 2014 "Air Force WOD", "Top Gun" and a Team Version

Main Class: Partner up and go for time:  * Start with 4 burpees and EMOM stop and complete 4 burp...

August 16, 2014 Up and Over

Strength WOD: 3-3-3-3-3Back Squat Conditioning WOD: As Many Rounds As Possible in 12 Minutes of: ...

August 15, 2014 20 Something

AMRAP (as many rounds as possible) in 20 mins of: 20 Wall Balls (20#/14#)200m Run20 Shoulder-to-O...

August 13, 2014 Climb Down, Climb Up

Strength WOD: 1-1-1Clean (Full Squat) Conditioning WOD: For time: 7 Squat Cleans (185#/135#)1 Def...

August 13, 2014 Pull Day

Strength WOD: 3-3-3Deadlift Conditioning WOD: For time: 10 Deadlifts (275#/185#)1 Minute Rest10 D...

August 11, 2014 Triple Double

Strength WOD: Every 1 minute for 10 minutes complete:2 Snatch (Full)(Choose load; re-grip) Condit...

August 9, 2014 "31Heroes"

Main Class and Advanced RX Class: "31Heroes Memorial Team WOD" In teams of 2, complete the follow...

August 8, 2014 Mad Max

Skills WOD: 3-3-3-3-3Strict Chest-to-Bar Pull-ups or Strict Pull-ups Conditioning: Max Rounds in ...

August 8, 2014 Rowing "Annie"

Strength WOD: Every 1 minute for 6 minutes complete:1 Power Clean + 3 Front Squats(Use 70% of you...

August 7, 2014 That's a Big Pood

Strength WOD: 3-3-3-3-3Shoulder Press  Conditioning WOD: For time: 400m Run21 Kettlebell Swings (...

August 6, 2014 "21-15-9 Complex"

Strength WOD: 1-1-1Snatch Conditioning WOD: For time: 2014 CF Games Event "21-15-9 Complex" For t...

August 4, 2014 Tri-Blend

Strength WOD: 1-1-1Clean Conditioning WOD: For time: 100 Wall Balls (20#/14#)75 Push-ups50 Toes-t...

August 3, 2014 In Over Your Head

Main Class: Teams of 2 complete AMRAP (as many rounds as possible) in 20 mins of: 15 Burpees  20 ...

August 2, 2014 Push/Pull

Fri. 8/1 AMRAP #1: As Many Rounds As Possible In 10 Minutes of: 7 Ball Slams (30#/20#)14 Kettlebe...

July 30, 2014 "Muscle-up Biathlon"

Skills WOD: 10 Minutes to practice:Muscle-ups and Muscle-up progression/skills Conditioning: For ...

July 29, 2014 "Grace" or "Double-Grace"

Strength WOD: 3-3-3-3-3Front Squat Conditioning WOD: "Grace": For Time:30 Clean and Jerks (135#/9...

July 29, 2014 Weekly Recap

 Sorry for the late posts, we have just returned from our 6th Annual Woodstock of Fitness aka the...

July 23, 2014 Down and Back Chipper

Strength WOD: 2-2-2-2-2Power Clean  * Touch and Go Conditioning WOD: 2014 Masters Event "Down and...

July 22, 2014 Rope and Run

Strength WOD: 1-1-1-1-1Press 1-1-1-1-1Push Press 1-1-1-1-1Push Jerk Conditioning: 5 Rounds for ti...

July 22, 2014 Squat and Sprint

Strength WOD: 5-5-5Back Squat Conditioning WOD: 3 Rounds for time: 10 Back Squats (155#/95#)10 Bu...

July 20, 2014 Snatchtastic Saturday

Main Class: In teams of 2 complete AMRAP in 20 minutes of: 3 Hang Power Cleans (115#/75#)5 Front ...

July 20, 2014 A Twist On 11.5

Strength WOD: 5-5-5Deadlift Conditioning WOD: As Many Rounds As Possible In 12 Minutes of: 5 Powe...

July 18, 2014 5 by 5

Skills WOD: Every Minute On the Minute for 5 Minutes (EMOM) complete:3 Strict Pull-ups + 10 Hollo...

July 17, 2014 Weekly Recap

Fri. 7/11 Strength/Skills WOD: 10-10-10Strict Pull-ups Alternate with 15-15-15Hollow Rocks Cond...

July 11, 2014 800m Repeat

Strength WOD: 2-2-2-2-2Back Squat Conditioning: 2 Max Efforts for time: 800m RunRest 3 minutes  R...

July 10, 2014 Squat Deeper

Strength WOD: 1-1-1-1-1Power Snatch + Snatch (Squat) * Touch and go. Conditioning: 5 Rounds for t...

July 8, 2014 "Filthy Fifty"

For Time: 50 Box Jumps (24"/20")50 Jumping Pull-ups50 Kettlebell Swings (35#/26#)50 Walking Lunge...

July 8, 2014 The Jerk

Strength WOD: 1-1-1-1-1Jerk (Push or Split) Conditioning: For time: 400m Run60 Air Squats400m Run...

July 6, 2014 Max Effort

In teams of 2 complete 5 x 2 Minute rounds each for max meters of: 7 Power Snatch (115#/75#)12 We...

July 6, 2014 Team 4th!

As a Team of 2 complete for time: 100 Kettlebell Swings (53#/35#)50 Box Jumps (24"/20")30 Toes-to...

July 3, 2014 "Ralph"

"Ralph" 4 Rounds for time: 8 Deadlifts (250#/165#)16 Burpees 3 Rope Climbs (15') 600m Run Results...

July 3, 2014 Olympic Weightlifting Total

Strength WOD:  1-1-1Snatch  1-1-1Clean & Jerk  * Snatch and Clean means full squat. Find your...

July 1, 2014 Strict for Strength

Strength/Skills WOD: 5-5-5-5-5Strict Handstand Push-ups or 5-5-5-5-5Strict Press (Dumbbell or Ket...

July 1, 2014 Rundown

Strength WOD: 5-5-5-3-3-3Back Squat Conditioning: For time: 800m Run50 Push Press (75#/55#)40 Box...

June 29, 2014 Climb Up

Main Class: In teams of 2 complete AMRAP in 20 minutes of: 3 Squat Clean Thrusters (135#/95#)6 Ch...

June 28, 2014 Choose Your Load

Strength WOD: Every Minute On the Minute for 7 Minutes (EMOM) complete:3 Snatch Grip Deadlifts + ...

June 27, 2014 Rings and Things

Strength WOD: 3-3-3-3-3Press Conditioning: AMRAP in 15 Minutes: 5 Toes-to-bar10 Ring Push-ups15 D...

June 25, 2014 Bear Crawl

Strength WOD: Every 45 Seconds for 6 Minutes complete:1 Power Clean + 1 Hang Squat Clean (Use 70%...

June 25, 2014 Row then Rounds

Strength WOD: 3-3-3-3-3Front Squat Conditioning: In 15 Minutes complete: 2000m Rowthen in the rem...

June 23, 2014 "Nate"

"Nate" As Many Rounds As Possible in 20 Minutes of: 2 Muscle-Ups4 Handstand Push-ups8 Kettlebell ...

June 23, 2014 Power Max

Main Class: Complete 5 Rounds of 90 seconds each of: 5 Power Snatch (as heavy as possible)Max Rep...

June 20, 2014 Body Work

Skills WOD Pt. 1: 4 Rounds not for time:   1 Weighted Strict Pull-up (Dumbbell)3 Strict Pull-ups5...

June 19, 2014 Build Your Bar

Strength WOD: 1-1-1-1-1Snatch Conditioning: For time: 400m Run9 Snatch (135#/95#) 400m Run6 Snatc...

June 19, 2014 WOD Gone Bad

3 Rounds of max reps of each of the following exercises: 1 Minute of Row for Calories1 Minute of ...

June 18, 2014 Hang Around

Strength WOD: 1-1-1-1-1Hang Squat Clean  Conditioning: 21, 15, 9 Reps of each for time of: Hang S...

June 17, 2014 Happy Birthday Mums!

"Cindy XXX" Complete as much as possible in 20 minutes of: 10 Pull-ups20 Push-ups30 Squats15 Pull...

June 15, 2014 Get Back Up

Main Class: Complete 5 Rounds of 90 seconds each of: 5 Back Squat (as heavy as possible)Max Reps ...

June 13, 2014 Walking Dead

Strength WOD: 3-3-3-3Clean Pull Conditioning: 4 Rounds for time: 7 Muscle-Ups15 Deadlifts (225#/1...

June 13, 2014 Grip Test

3 Rounds for time of: 500m Row30 Ball Slam (40#/30#) 30 Push-ups Checkout: For time: 200m Farmer'...

June 11, 2014 Strict Focus

Skills WOD: 3-3-3Weighted Strict Pull-up or 3-3-3-3-3Strict Pull-up Conditioning: 4 Rounds for ti...

June 10, 2014 "Annie"

Strength WOD: 1-1-1-1-1-1-1Front Squat Conditioning WOD: "Annie" 50/40/30/20/10 reps each of:Doub...

June 9, 2014 Happy Birthday Lynn!

Strength WOD: 2-2-2-2-2Push Press Birthday WOD: For time: 50 Box Jumps (24"/20")50 Wall Balls (20...

June 8, 2014 Looking to Get Started?

New to CrossFit? Please email us if you are interested in signing up for our next OnRamp starting...

June 8, 2014 Cleans and Snatches

Main Class: In Teams of 2, complete 20 Rounds for time: 3 Squat Clean (115#/75#)3 Power Snatch (1...

June 7, 2014 Squats and Deadlifts

Strength WOD: 4-4-4-4Back Squat Conditioning: For time: 21 Deadlifts (225#/155#)21 Kettlebell Swi...

June 5, 2014 Twister

Complete 2 rounds of each couplet for time (for a total of 4 rounds): 2 Rounds of:750m Row20 Ring...

June 5, 2014 "Fran"

Conditioning WOD: "Fran" 3 rounds of 21-15-9 reps of each for time:Thruster (95#/65#)Pull-ups Rec...

June 3, 2014 Core to Extremity

Strength WOD: 2-2-2-2-2Push Jerk or Split Jerk Conditioning: 3 Rounds for time of: 50 Double-Unde...

June 2, 2014 Up Overhead

Strength WOD: 1-1-1-1-1Snatch (Squat) + Overhead Squat Conditioning: 3 Rounds for time of: 400m R...

June 1, 2014 Burpee Fun

Main Class: In teams of 3 find a 7RM in 14 minutes of: 7 Rep Max Back Squat * Alternate as needed...

May 30, 2014 Jump Around

Strength WOD: 1-1-1-1-1Power Clean Conditioning: 5 Rounds for time of: 5 Power Clean (185#/135#)1...

May 29, 2014 Cardio Climb

Conditioning: For time: 10 Strict Pull-ups20 Calorie Row30 Burpees40 Thrusters (75#/55#)50 Kettle...

May 28, 2014 Pick Things Up and Put Them Down

Strength WOD: 2-2-2-2-2Deadlift Conditioning: For time: 10 Handstand Push-ups30 Deadlifts (135#/9...

May 28, 2014 Set-Up

Strength WOD: 1-1-1-1-1Snatch Conditioning: AMRAP (As Many Rounds As Possible) in 8 Minutes of: 3...

May 26, 2014 "Murph"

For time: 1 Mile Run100 Pull-ups200 Push-ups300 Squats1 Mile Run* If you have a 20# Vest or Body ...

May 25, 2014 Go Overhead

Main Class: In teams of 2 complete AMRAP in 20 minutes of: 10 Box Jumps (24"/20")20 AbMat Sit-ups...

May 23, 2014 From the Hang

Strength WOD: 3-3-3-1-1-1Hang Power Clean Conditioning: 3 Rounds for time of: 15 Hang Power Clean...

May 23, 2014 Pistol Practice

Skills WOD: 10 min. Pistol Practice then 7 min. Handstand Push-up Practice Conditioning: AMRAP (A...

May 22, 2014 Tune up for Murph

Strength WOD: Every Minute On the Minute for 10 Minutes (EMOM) complete:1 Hang Snatch (squat) (Ch...

May 20, 2014 Belly Up to the Bar

Strength WOD: 3-3-3-3-3Front Squat Conditioning: AMRAP (As Many Rounds As Possible) in 10 Minutes...

May 20, 2014 Gripper Chipper

Strength WOD: 5-5-5Deadlift Conditioning: For time: 10 Deadlift (275#/185#)20 Pull-ups30 Box Jump...

May 18, 2014 Teamwork

5/16 Friday: "Jerry Relay" In Teams of 2, Complete the following for time: 4 rounds, each partner...

May 15, 2014 Final Event

Strength WOD: Every Minute On the Minute for 7 Minutes (EMOM) complete:1 Snatch (squat) + 2 Front...

May 14, 2014 CrossFit Games Open 13.4

Strength WOD: 1-1-1-1-1Clean and Jerk Conditioning: "CrossFit Games Open 13.4" Complete as many r...

May 13, 2014 Squat Test

Strength WOD: 3-3-3-1-1-1Back Squat Conditioning: 3 Rounds for time: 600m Run15 Back Squats (135#...

May 12, 2014 Regional Event 6 "Lite"

Skills WOD: Weighted Ring Dips 5 x 5 or Ring-Dips 5 x 5 Conditioning: 30 reps of each of "2014 Re...

May 11, 2014 On Belay!

Main Class: In teams of 2 complete AMRAP in 15 minutes of: 50m Sprint1 Rope Climb (15ft.)3 Hang P...

May 9, 2014 "Death By Wall Ball"

Strength WOD: 2-2-2-2-2Thruster Conditioning: "Death by Wall Ball" With a continuously running cl...

May 8, 2014 June On Ramp Schedule

We are now taking registrations for our June OnRamp. Please email us if you are interested in sig...

May 8, 2014 Not Just A Deadlift

Strength WOD: 2-2-2-2-2Snatch Grip Deadlift Conditioning: For Time:  1000m Row30 Hand Release Pus...

May 7, 2014 "Helen"

Skills WOD: Strict Pull-ups 5 x 3 or Strict Bar Muscle-ups 5 x 3 Conditioning: "Helen" 3 Rounds f...

May 6, 2014 Mini "2014 Regional Event 4"

Strength WOD: Every Minute On the Minute for 5 Minutes (EMOM) complete:1 Clean (squat) + 1 Front ...

May 5, 2014 Over Easy?

Strength WOD: 5-5-5-5Overhead Squat Conditioning: 2010 NW Regionals Event 1: 3 Rounds for Time:  ...

May 4, 2014 "Maltz Challenge"

Main class: Team "Maltz Challenge" As a team of 2 complete for time: 400m Run (as a team)50 Pull-...

May 2, 2014 Snatch Work

Strength WOD: Every Minute On the Minute for 10 Minutes (EMOM) complete:1 Hang Snatch (Choose Loa...

May 2, 2014 Cleaning Crew

Skills WOD: Handstand Push-ups (Strict, Kip, Deficit or Ring)5 x 5 * Scale to strict press 3x5 or...

May 2, 2014 Hello world!

Welcome to WordPress. This is your first post. Edit or delete it, then start blogging!

April 30, 2014 1 Into 10

Strength WOD: 10-10-10Back Squat Conditioning: 4 Rounds each for time of: 400m Run* Rest 2 minute...

April 29, 2014 "Christina"

As Many Rounds As Possible in 20 Minutes: 9 Pull-ups9 Cleans (135#/95#) Full Squat 9 Kettlebell S...

April 29, 2014 Strength Improvement

Monday 4/28: Strength WOD: 5-5-5-5Deadlift Conditioning: 3 Rounds for time of: 400m Run30 AbMat S...

April 29, 2014 Tag Team

Saturday 4/26: Main class: As a team of 2 complete AMRAP in 20 minutes of: 10 Ball Slams (40#/20#...

April 27, 2014 On the Road Etiquette

Skills WOD: Ring Dips (Weighted)5 x 5 * Scale to Strict Ring/Matador Dips or Assisted Dips Condit...

April 26, 2014 May On Ramp Schedule:

May OnRamp is FULL!   Please email us for information on June's OnRamp.   Tuesday, May 6 at 7:00 ...

April 25, 2014 Squat Strength

Strength WOD: 3RMOverhead Squat Conditioning: 5 Rounds for time of: 12 Overhead Squats (95#/65#)2...

April 24, 2014 Max Meters

Conditioning WOD: Row As Many Meters As Possible in 12 Minutes Checkout WOD: Rest as needed after...

April 22, 2014 "Jack"

Strength WOD: 3-3-3-1-1-1Push Press Conditioning: "Jack" As Many Rounds As Possible in 20 Minutes...

April 22, 2014 Masters Qualifier Event 4

Strength WOD: 2-2-2-2-2Front Squat Conditioning: 7 Rounds for time of: 10 Wall Balls (20#/14#)10 ...

April 22, 2014 Unplanned Downtime

We are back up! Looks like I have some catching up to do. I'll be posting results for the past co...

April 20, 2014 Masters Qualifier Event 2 "Amanda"

Main class: As a team of 2 complete for time:  400m Run as a team Then 5 Rounds of: 6 Clean and J...

April 18, 2014 Masters Qualifier Event 3

Strength WOD: 3-3-3-3Deadlift Conditioning: Masters Qualifier Event 3 3 Rounds for time of: 50 Ca...

April 17, 2014 Five Rounds of Frowns

5 Rounds for time of: 50 ft. Overhead Walking Lunges w/Plate (45#/25#)21 Burpees Results View thi...

April 16, 2014 "Death by Snatch"

Strength WOD: 5-5-3-3-1-1-1Snatch (full) Conditioning: Choose Power of Full Squat version: "Death...

April 16, 2014 It's Raining PR's!

Strength WOD: 5-5-3-3-1-1-1Press Conditioning: For time: 1000m Row50 AbMat Sit-ups40 Box Jumps (2...

April 14, 2014 Shrug and Sit

Strength WOD: 3-3-3-1-1-1Clean (Squat) Conditioning: AMRAP in 7 Minutes of: 10 Chest-to-bar Pull-...

April 13, 2014 "Lumberjack 20"

Main Class: Team "Lumberjack 20": As a team of 2 complete for time: 30 Deadlifts (275#/185#)  400...

April 11, 2014 Ground to Overhead

Strength WOD: EMOM for 7 Minutes1 Power Clean + 2 Push Press (pick load) Conditioning WOD: 15-12-...

April 10, 2014 Swings and Sprints

Strength WOD: 3-3-3-3-3Back Squat Conditioning: 2 Rounds, each for time: 20 Kettlebell Swings (70...

April 9, 2014 "CF Football Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises: Thrusters (95#/65#)B...

April 8, 2014 Snatch "DT"

Strength WOD: 3-3-3-3-3Snatch Grip Deadlift Conditioning WOD: 5 Rounds for time:  9 Snatch Grip D...

April 7, 2014 "Taylor"

Skills: 10 Minutes Muscle-up Practice * 15 minute max. Practice progressions, kip-ups, ring dips ...

April 6, 2014 Party With the Girls

Main Class: As a team of 2, complete the following mash-up of Benchmark "Girls" for time: "Annie-...

April 4, 2014 Pull-up Practice

Skills WOD: Pull-ups (Strict)5 x 5 or 5 x 7 * Scale to Supine Ring Row or 5 x 3 Strict Pull-up Co...

April 3, 2014 Get-Ups

Strength WOD: 3-3-3Turkish Get-up * 3 each arm per set Conditioning WOD: As Many Rounds As Possib...

April 2, 2014 “Burgener Total”

Strength WOD:  “Burgener Total” Snatch (full) 1 Rep Max Clean & Jerk 1 Rep MaxFront Squat 1 R...

April 1, 2014 Push, Pull

Strength WOD: 3-3-3-3-3Press Conditioning WOD: For time: 800m Run5 Muscle-ups400m Run10 Muscle-up...

March 31, 2014 Climb Down

Strength WOD: 5-3-3-1-1Front Squat * 12 Minutes on the clock, move fast! Conditioning WOD: 10, 9,...

March 30, 2014 The Open is Closed

Main Class: Team up, share a bar and find: 1RMPower Clean  Then choose a minimum of 3 of the belo...

March 30, 2014 "CrossFit Games Open 14.5"

Workout 14.5  "Thrusters Suck and Buck Furpees" 21-18-15-12-9-6-3 reps for time of:Thrusters (95#...

March 27, 2014 2k Row

For Time: 2000m Row (Max Effort) Checkout WOD: Tabata AbMat Sit-ups Perform max reps for 8 consec...

March 26, 2014 Hang Over Pt. 2 and HSPU "Annie"

Strength WOD: 1-1-1-1-11 Hang Snatch (Squat) + 1 Snatch (Squat) * Touch and Go Conditioning WOD: ...

March 26, 2014 Hang Over

Strength WOD: 1-1-1-1-11 Hang Clean (Squat) + 1 Clean (Squat) * Touch and Go Conditioning WOD: 3 ...

March 25, 2014 Run, Push, Pull

For time: 800m Run40 Push-ups20 Deadlifts (225#/155#) 30 Push-ups15 Deadlifts20 Push-ups10 Deadli...

March 23, 2014 Back to Back

Main Class: As a team of 2 complete for time: 60 Back Squats (135#/95#)40 Pull-ups20 Shoulder to ...

March 22, 2014 "CrossFit Games Open 14.4"

Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:60 Calorie Row ...

March 20, 2014 Hip Drive

3 Rounds for time of: 500m Row25 Ball Slam (30#/20#)20 Up and Over Box Jumps (24"/20")15 Handstan...

March 19, 2014 Sprint Rounds

Skills WOD: Pull-ups (Strict)5 x 5 or 5 x 7 * Scale to Supine Ring Row or 5 x 3 Strict Pull-up Co...

March 19, 2014 Triple Extension Tuesday

Strength WOD: EMOM (Every Minute On the Minute) for 7 minutes complete:1 Snatch (Squat, choose lo...

March 17, 2014 "Fore"

Strength WOD: 1-1-1-1Clean & Jerk Conditioning WOD: AMRAP (As Many Reps As Possible) in 12 Mi...

March 15, 2014 Audible

Main Class: As a team of 2 complete AMRAP in 12 Minutes of: 5 Ring Dips10 Hand Release Push-ups15...

March 15, 2014 "CrossFit Games Open 14.3"

Workout 14.3 Complete as many reps as possible in 8 minutes of:10 Deadlifts (135#/95#)15 Box Jump...

March 13, 2014 Squat Medley

Strength WOD: 5-5-5Back Squat Conditioning WOD: For time: 400m Run30 Back Squats (95#/65#)400m Ru...

March 12, 2014 Over the Bar

Skills WOD: Rope Climb or Muscle-Up Practice  Conditioning: 4 Rounds for time of: 10 Deadlifts (...

March 11, 2014 PR Day

Strength WOD: 1RMPower Snatch Conditioning WOD: AMRAP (As Many Rounds As Possible) in 10 Minutes ...

March 11, 2014 Power Couplet

21-15-9 Reps of each for time of: Power Clean (115#/75#)Thruster (115#/75#) Results View this pho...

March 9, 2014 Team "Morrison"

Main Class: As a team of 2 complete: Team version of "Morrison" (Hero WOD usually done solo) 50-4...

March 8, 2014 "CrossFit Games Open 14.2"

Workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 Rounds of: 10 Ove...

March 6, 2014 Open 14.2 Announcement

Thursday 3/6: 5 Rounds for time of: 30 Double-Unders20 Kettlebell Swings (53#/35#) 10 Burpees Re...

March 4, 2014 Hang On

Strength WOD: 1-1-1-1-1Hang Snatch + Snatch (full) Conditioning WOD: For time: 1000m Row20 Hollow...

March 4, 2014 Over Your Head

Skills WOD: Handstand Push-ups (Strict)5 x 5  * Scale to Strict Press 5-5-5 Conditioning: As Many...

March 2, 2014 Team Fran-Slam

Main Class: As a team of 2 complete for time: 100 Slam Ball (40#/30#)21 Thrusters (95#/65#)21 Pul...

March 1, 2014 "CrossFit Games Open 14.1"

CrossFit Games Open 14.1/11.1 Complete as many rounds and reps as possible in 10 minutes of:30 Do...

February 28, 2014 Open 14.1 Announcement

Strength WOD: 3-3-3Deadlift Conditioning WOD: For time: 1000m Row21 Handstand Push-ups 750m Row15...

February 27, 2014 "Friday Nights Lights" Open Schedule

Skills WOD: For time: 20 Muscle-ups or 30 Chest-to-bar Pull-ups Conditioning: 3 Rounds ...

February 25, 2014 "Stop the Slop Challenge" 2014 Winners

Strength WOD: 5-5-5-5-5 Back Squat Conditioning WOD: 12-9-6-3 Reps of each for time of: Power Cle...

February 24, 2014 "Stop the Slop" Performance Challenge 2.0 Re-Test

For Time:400m Run 40 Squats30 AbMat Sit-ups20 Push-ups10 Pull-ups20 Power Snatch (115#/75#)10 Pul...

February 22, 2014 Shuttle Bus

Main Class: As a team of 2 complete AMRAP in 20 Minutes of: 15 Burpees 20 Overhead Squats ...

February 22, 2014 "White"

 "White" (First Female Hero WOD) 5 Rounds for time: 3 Rope Climbs (15') 10 Toes-to-Bar21 Overhead...

February 21, 2014 "Open" Preview

Strength WOD: 1RMSnatch Conditioning: As Many Rounds As Possible in 5 Minutes of: 30 Double-Under...

February 20, 2014 Ringer

Skills WOD: Weighted Ring Dips5 x 5  * Scale to strict ring dips (bodyweight) or assisted dips on...

February 18, 2014 Almost "Barbara"

Strength WOD: 2RMPower Clean Conditioning WOD: 3 Rounds for time (including first two rest interv...

February 18, 2014 Essay Challenge Winner

Dan's Winning "Stop the Slop Challenge" Essay (He will be receiving some swag, stuff, and money a...

February 18, 2014 Triple 7

Strength WOD: 5-3-3-1-1-1Front Squat Conditioning WOD: For time: 1000m RowThen Complete 3 rounds ...

February 15, 2014 On Target

Long overdue posts but the gym expansion is pretty much right on target! Saturday 2/15: Main Cla...

February 13, 2014 CF Games 2009 WOD Couplet

3 Rounds for time: 30 Wallballs (20#/14# ball) 30 Hang Squat Snatch (75#/55#)   * Barbell below t...

February 13, 2014 Pull Practice

Strength WOD: 3-3-3-3-3 Deadlift Conditioning: For time: 500m Row2 Minute Rest400m Row2 Minute Re...

February 11, 2014 "Bear Complex"

Strength WOD: 3-3-3-3-3 "Bear Complex"  Each rep or complex consists of 1 of each of the 5 lifts ...

February 9, 2014 Gym Warming Gifts and Many Thanks!

Main Class: Strength WOD: As a team of 2 alternate and take 12 Minutes to find a 1RM of:Snatch * ...

February 8, 2014 "Death By Burpee"

Strength WOD: 3-3-3-3-3Press Conditioning: "Death By Burpee": With a continuously running clock p...

February 6, 2014 Only Clean It Once

For time: 1500m RowThen Complete 5 rounds of:15 Ball Slams (30#/20#)7 Front Squats (185#/135#)  R...

February 5, 2014 "Wittman"

7 Rounds for time of: 15 Kettlebell swings (53#/35#)15 Power clean (95#/65#)15 Box Jumps (24"/20"...

February 5, 2014 2RM Clean

Strength WOD: 2RMClean * Touch and Go; Full Conditioning: 3 Rounds for time of: 75 Double-Unders5...

February 4, 2014 Shoulder the Load

Strength WOD: 3-3-3-3 Overhead Squat3-3-3-3 Push Jerk * Not a 3RM, warm-up to a heavy set of 3 Co...

February 2, 2014 "2 Minute Defense" and the Rest of the Week

Saturday 1/25 Main Class: Strength WOD: As a team of 2 alternate and take 10 Minutes to find a 1R...

January 27, 2014 Normal Class Schedule Tuesday 1/28!

All classes will be on time tomorrow. Please be safe around any ongoing work!

January 26, 2014 Monday 1/27 Gym Is Closed!

** ATTENTION: CLOSED MONDAY (no classes) ** Framers will be here Monday building the "sound wall...

January 24, 2014 Workaround

4 Rounds for time: 400m Run25 Kettlebell Swings (53#/35#)40 Squats or for those who did the above...

January 23, 2014 Demo Prep

Strength WOD: 3-2-2-1-1-1Clean & Jerk Conditioning: 15-12-9-6-3 reps of each for time: Chest-...

January 22, 2014 Tuesday Gone Bad

Skills WOD:  Choose between: 4 Minute AMRAP:Muscle-ups 3 Minute AMRAP:Strict Pull-up  Conditionin...

January 21, 2014 *** ATTENTION: Schedule Changes This Week ***

  THURSDAY: 6:30 am class ONLY!                 ALL other classes: CANCELLED for Demo/Constructi...

January 20, 2014 "Nancy-ish"

5 Rounds for time: 400m Run7 Hang Power Snatch (135#/95#)5 Overhead Squat (135#/95#) Results View...

January 19, 2014 Elbows Up

Main Class: 16 minute AMRAP (As Many Rounds As Possible) of: Teams of 2:  10 Front Squat (115#/75...

January 18, 2014 Coach Lindsay

3 Rounds for time: 500m Row50 AbMat Sit-ups15 Deadlift (225#/155#) Checkout: 2 Minute Challenge (...

January 16, 2014 SRCF 4.0! We Are Growing!

Skills WOD:  12-15 Minutes to Practice:Rope Climbs, Rope Climb Technique, Foot Locks Strength WOD...

January 16, 2014 Safety Brief

Strength WOD: 2-2-2-2-2Split Jerk Conditioning: For time: 30 Burpees40 Wall Balls (20#/14#)400m R...

January 14, 2014 Speed Under the Bar

Strength WOD: 1-1-1-1-1Clean (Full Squat) Conditioning: 3 Rounds for time: 400m Run9 Squat Cleans...

January 14, 2014 "TK"

20 minute AMRAP (As Many Rounds As Possible) of: 8 Strict Pull-ups8 Box Jumps (36"/30")12 Kettleb...

January 11, 2014 Partner Complex

Main Class: 20 minute AMRAP (As Many Rounds As Possible) of: Teams of 2:  9 Deadlift (115#/75#)6 ...

January 10, 2014 Power Position

Strength WOD: 2-2-2-1-1-1Snatch Conditioning WOD: 3 Rounds for time of:12 Thrusters (115#/75#)6 M...

January 9, 2014 "4 x 500"

Strength WOD: 3-3-3-1-1-1Shoulder Press Conditioning WOD: 4 Individually Timed Rows: 500m RowEach...

January 8, 2014 The Rabbott

3 rounds for time: 20 T2B 35 Hand release push ups 50 Air squats

January 8, 2014 The Chief

5 rounds. Each round do AMRAP in 3 minutes. One minute rest between rounds. 3 Power Cleans 135#/...

January 8, 2014 Workout Motivation

Curabitur blandit tempus porttitor. Aenean eu leo quam. Pellentesque ornare sem lacinia quam vene...

January 8, 2014 Blackmill Workout Jams

January 8, 2014 Jane Smith

"My workout has become less about fitting into my bikini and more about not dying".

January 8, 2014 Anonymous

"Other gyms use machines…CROSSFIT builds them"

January 8, 2014 Work Capacity

Skills WOD: 15 Minutes to practice: Gymnastics skills and progressions: Muscle Ups, Handstand Wal...

January 8, 2014 Fitness Games 101

Integer posuere erat a ante venenatis dapibus posuere velit aliquet. Cras justo odio, dapibus ac ...

January 7, 2014 Elbows Up

Strength WOD: 5-5-5-3-3-3Front Squat Conditioning WOD: 5 Rounds for time of:12 Wall Ball (20#/14#...

January 6, 2014 "Stop the Slop" Performance Challenge 2.0

For Time:400m Run 40 Squats30 AbMat Sit-ups20 Push-ups10 Pull-ups20 Power Snatch (115#/75#)10 Pul...

January 5, 2014 Get Ready to "Stop the Slop" Beginning Tomorrow!

Main Class: For time (Teams of 2):  40 Dumbbell Manmakers (40#/25#)600m Run 80 Deadlifts (250#/16...

January 4, 2014 E-Rock

AMRAP in 25 minutes of: 10 Clean and Jerk 95#/65# 15 C2B pullups 50 double unders

January 3, 2014 Push It Up

Skills WOD: 12 Minutes:Pick a skill and work on it: Bodyweight or barbell. Conditioning WOD: For ...

January 3, 2014 Back Down

Strength WOD: 20 Minutes to find a 1RM:Back Squat Conditioning WOD: 15-12-9-6-3 reps of each of t...

January 1, 2014 So Long 2013!

In Teams of 2 complete for time: 10 Handstand Push-ups 20 Pull-ups 30 Box Jumps (24"/20") 40 Toes...

December 31, 2013 Elizabeth

10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 45 Strict pull-ups

December 30, 2013 Just Thrusters

Strength WOD: 3-3-3Thruster Conditioning: Complete As Many Rounds As Possible (AMRAP) in 12 Minut...

December 29, 2013 WOD

100 Double-Unders 20 Toes to Bar 20 Power Clean & Push Jerks 50Kg/35Kg 75 Double-Unders 15 Po...

December 29, 2013 Snatch Saturday = Class PR

Main Class: In a Team of 2, Complete 3 Rounds for time of: 50 Wall Balls (20#/14#)30 Burpees50 Ba...

December 27, 2013 Run, Pull, Run

For time:800m Run Then 4 Rounds of:5 Muscle-ups15 Deadlifts (225#/155#) 800m Run * Runs are 'book...

December 26, 2013 Holiday Hangover

Strength WOD: 3-2-2-1-1-1Clean & Jerk Conditioning: Complete As Many Rounds As Possible (AMRA...

December 24, 2013 "12 WOD's of Christmas"

For Time: 1 Sumo Deadlift High Pull (75#/55#)2 Thrusters (75#/55#)3 Push Press (75#/55#)4 Power C...

December 24, 2013 Handstand Elizabeth

Strength WOD: 2RMHang Squat Clean Conditioning: 21-15-9 Reps of each for time of: Hang Squat Clea...

December 23, 2013 The Foundation of Health - Proper Nutrition

Vivamus sagittis lacus vel augue laoreet rutrum faucibus dolor auctor. Cras mattis consectetur pu...

December 23, 2013 January Community WOD

Duis mollis, est non commodo luctus, nisi erat porttitor ligula, eget lacinia odio sem nec elit. ...

December 22, 2013 "Team Fran" and "Legless"

Main Class: In a Team of 2, Complete for time: 100 Thrusters (95#/65#)100 Pull-ups  * One partner...

December 20, 2013 Welcome To Workout Theme!

Duis mollis, est non commodo luctus, nisi erat porttitor ligula, eget lacinia odio sem nec elit. ...

December 20, 2013 Snatch Friday

Strength WOD: 1-1-1-1-1Snatch Conditioning: 21-15-9 Reps of each for time of: Overhead Squat (115...

December 20, 2013 Tested

6 Rounds for time: 10 Burpees10 Kettlebell Swings (70#/53#) 10 Toes-to-Bar Results View this phot...

December 19, 2013 Just Terrible

Strength WOD: 3-3-3-3-3Back Squat Conditioning: Complete As Many Rounds As Possible (AMRAP) in 10...

December 18, 2013 Deadlift Day

Strength WOD: 3-3-3-1-1-1Deadlift Conditioning: Complete As Many Rounds As Possible (AMRAP) in 12...

December 16, 2013 In Reverse

4 Rounds for time: 40 Reverse Alternating Lunges15 Handstand Push-ups 400m Run Results View this ...

December 15, 2013 Karen Meets Grace

Main Class: In a Team of 2, Complete As Many Rounds As Possible in 20 Minutes of: 10 Wall Balls (...

December 13, 2013 CrossFit Games Open 11.2

CrossFit Games Open 11.2 As Many Rounds As Possible in 15 minutes of: 9 Deadlift (155#/100#)12 Pu...

December 13, 2013 Cherry Picking

Skills WOD: 10 Minutes to practice: Muscle Ups Conditioning WOD: 3 Rounds for time of:50 Air Squa...

December 12, 2013 Clean and Press

Strength WOD: 1-1-1-1-11 Power Clean + 1 Push Press Conditioning WOD: 3 Rounds for time of: 10 Pu...

December 10, 2013 1k Row

Strength WOD: 2-2-2-2-2Front Squat  4-4-4-4-4Back Squat * Complete 5x2 FS then move to 5x4 BS Con...

December 10, 2013 Frozen

Fri. 12/6 Strength WOD: 1RMSnatch Conditioning: As Many Rounds As Possible In 10 Minutes of: 6 Po...

December 5, 2013 Man Made

Skills WOD: 3-3-3-3-3Weighted Pull-up Conditioning WOD: 3 Rounds for time of: 5 Dumbbell Man-mak...

December 4, 2013 Help For The Holidays

Strength WOD: 1-1-1-1-1-1-1Hang Clean (full Squat) Conditioning WOD: 5 Rounds for time: 5 Deadlif...

December 4, 2013 Push or Split

Strength WOD: 1RMPush or Split Jerk Conditioning WOD: For time:500m RowThen 3 Rounds of:10 Front ...

December 2, 2013 "Cindy"

As Many Rounds As Possible in 20 Minutes of: 5 Pull-ups10 Push-ups15 Squats Results View this pho...

December 1, 2013 "MoBros"

"MOBROS" for time: 11 Muscle-Ups 30 Overhead Squat (95#/65#)30 Box Jumps (30"/24")800m Run30 Over...

November 29, 2013 Follow the Leader

As a team of 3 (or 2) each individual complete the following for time: 1000m Row40 Ball Slams (40...

November 28, 2013 Happy Birthday Debra!

Strength WOD: 1-1-1-1-13 Position Snatch (1 High Hang + 1 Mid Hang above knee + 1 Floor) * all Sq...

November 27, 2013 Back Up

Strength WOD: 5-5-5-3-3-3Back Squat Conditioning WOD: 21-15-9 Reps of each for time: Back Squat (...

November 25, 2013 2011 CrossFit Games Regional Workout 1

Skills WOD: 10 Minutes to practice: Handstand Push-ups or progressions * Push-ups, floor pike or ...

November 24, 2013 Relief WOD

Main Class: Part 1:  As a Team of 2 you have 12 Minutes to each establish:  1RM Snatch * Power or...

November 22, 2013 Hand Ball

Skills WOD: 10 Minutes to practice: Ring Dips Conditioning WOD: 6 Rounds for time of:10 Deadlifts...

November 22, 2013 Happy Birthday Jules!

Strength WOD: 12 Minutes to find:2RM Squat Clean * Touch and Go Conditioning WOD: 5 Rounds for ti...

November 21, 2013 Hump Day

Strength WOD: 3-3-3-3-3Press Conditioning WOD: 2 Rounds for time: 500m Row 400m Run  50 Double-Un...

November 20, 2013 "Jeremy"

Strength WOD: 2-2-2-2-2Snatch Balance Conditioning WOD: "Jeremy" 21-15-9 Reps of each exercise fo...

November 19, 2013 "Tabata This!"

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds...

November 16, 2013 Team Max C&J and Death by Kettlebell

Main Class: Part 1:  As a Team of 2 you have 12 Minutes to each establish:  1RM Clean and Jerk * ...

November 15, 2013 Day of the Dead

Strength WOD: 2-2-2-2-2Deadlift Conditioning WOD: 21-15-9 Reps of each for time: Deadlift (225#/1...

November 14, 2013 WOD. Rest. Checkout.

Conditioning WOD: For time: 500m Row50 Wall Balls (20#/14#)50 Hand Release Push-ups 500m Row25 Wa...

November 13, 2013 Find Your Max

Strength WOD: 1RMFront Squat Conditioning WOD: AMRAP in 8 Minutes of:8 Power Clean (155#/105#)6 P...

November 13, 2013 Snatch and Grab

Strength and Conditioning WOD: 7 Rounds for Time and Load of: 35 Double-Unders1 Snatch * Squat Sn...

November 11, 2013 "Bradley"

"Bradley" 10 rounds for time of:Sprint 100m10 Pull-upsSprint 100m10 BurpeesRest 30 seconds Result...

November 9, 2013 2009 Games Final Chipper

Main Class: As a Team of 2 Complete AMRAP in 25 Minutes of: 400m Run (as a team)50 Dumbbell Push ...

November 9, 2013 Cleaning Day

Strength WOD: 1-1-1-1-1-1-11 Power Clean + 1 Hang Squat Clean Conditioning WOD: 3 Rounds for time...

November 7, 2013 Doubled Over

Skills WOD: 8 Minutes to practice: Double-Unders Then complete Max Reps in 2 Minutes of Double-Un...

November 6, 2013 Gym-Nasty!

Strength WOD: 3-3-3-3Press Conditioning WOD: 3 Rounds for time of: 12 Muscle-ups75 Air Squats * S...

November 6, 2013 Squats and Max Effort Rows

Strength WOD: 5-5-5-3-3-3Back Squat Conditioning WOD: Each Individual Row for time: Max Effort 50...

November 5, 2013 "Grace" Sandwich

For time: 800m Run30 Clean and Jerks (Choose Your Load)800m Run Results View this photo View thi...

November 3, 2013 Up and Over

Main Class: As a Team of 2 Complete for time: 2000m Row30 Dumbbell Burpee Box Step Overs (40#/25#...

November 2, 2013 Quad Killer

Skills WOD: Every Minute On the Minute (EMOM) for 5 minutes complete: Handstand Push-ups: Choose ...

October 31, 2013 "Swingin' Annie"

50/40/30/20/10 reps each of for time: Double-UndersKettlebell Swings (53#/35#)AbMat Sit-ups Resul...

October 30, 2013 Lift Things Up and Put Them Down

Strength WOD: 3-3-3-3-3Deadlift Conditioning WOD: AMRAP in 8 Minutes of: 12 Slam Balls (30#/20#)1...

October 29, 2013 Hangout

Strength WOD: 3-3-2-2-1-1-1High Hang Snatch * Full, scale to power Conditioning WOD: Each Individ...

October 29, 2013 Singles

Strength WOD: * 12 Minutes to find 1RMStrict Press * 8 Minutes to find 1RMPush Press Conditionin...

October 27, 2013 "Frankenchipper"

Creepy Combination for time of: 400m Run  21 Kettlebell Swings (53#/35#) 12 Pull-ups 400m Run 15 ...

October 25, 2013 "Wood"

5 Rounds for time of: 400m Run 10 Burpee Box Jumps (24"/20")10 Sumo Deadlift High Pull (95#/65#)1...

October 24, 2013 Stand Up

Strength WOD: 5-5-5-5-5Front Squat Conditioning WOD: For time:4 Rope Climbs (15')200m Run1 Front...

October 23, 2013 "Lift Up Luke"

Strength WOD: 1-1-1-1-1-1-1Power Clean Conditioning WOD: "Lift Up Luke" As Many Rounds As Possibl...

October 22, 2013 "Diane"

"Diane" For time: 21-15-9 Reps each of:Deadlift (225#/155#)Handstand Push-Up Checkout WOD: For ti...

October 21, 2013 "Isabel" Sandwich

For time: 1000m Run30 Power Snatch (135#/95#)1000 Row Results View this photo View this photo Vi...

October 20, 2013 "Dueling Squat Cleans"

Main Class: 3 Rounds for time:400m RunMax Rep Squat Cleans (95#/65#) Partner up and go "head to h...

October 18, 2013 "Reversed Filthy Fifty"

For Time: 50 Double-Unders50 Burpees50 Wall Balls (20#/14#)50 Back Extensions (Sub: Good Morning ...

October 17, 2013 Running Dead

Skills WOD: 10 Minutes to practice ring skills: Choose from: Ring Pull-ups, Muscle-ups, Ring Rows...

October 16, 2013 Back to Back

Strength WOD: 3-3-3-3-3Back Squat Conditioning WOD: As Many Rounds As Possible in 6 Minutes of:9 ...

October 15, 2013 Snatches and Sprints

Strength WOD: 1-1-1-1-1-1-1Snatch * Full, scale to power or hang position Conditioning WOD: Each ...

October 15, 2013 Push & Pull

Skills WOD: 10 Minutes to practice/warm-up: Strict or Weighted Pull-ups Handstand Push-ups Condit...

October 13, 2013 "Air Force WOD" and a Team Version

Main Class: Partner up and go for time:  * Start with 4 burpees and EMOM stop and complete 4 burp...

October 12, 2013 All Clean

Strength WOD: 1-1-1-1-1Power Clean + Hang Squat Clean * 18 Minutes max Conditioning WOD: 12-9-6-3...

October 11, 2013 Balls of Fury

Skills WOD: "Mini Flight Simulator" For time: 5-10-15-20-25-20-15-10-5 Double-Unders * Each set m...

October 9, 2013 Gut Buster

Strength WOD: 3-3-3-3-3Front Squat Conditioning WOD: AMRAP in 6 Minutes of: 5 Chest-to-bar Pull-...

October 8, 2013 "Randy"

Strength WOD: 3/3/3 Snatch Pull * Snatch Pulls @ loads of 100% of 1RM, 105% of 1RM, 110% of 1RM C...

October 8, 2013 Upstream

For time:  30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings (53#/35#) 60 Sit-ups (AbMat) 7...

October 6, 2013 "Burgener Total"

Main Class: As a Team of 2 Complete the following: 10 Minutes to find a 1RM Power Snatch1 Minute ...

October 5, 2013 Tabata Total

Bodyweight Skills WOD: Choose: Tabata Chest-to-bar Pull-ups orTabata Muscle-ups Perform max reps...

October 4, 2013 Linds-Day!

4 Rounds For time: 400m Run15 Toes-to-bar9 Push Jerks (155#/105#) Results View this photo View t...

October 2, 2013 Hangtime

Strength WOD: 3-3-2-2-1-1-1Hang Power Clean  * 20 Minutes max Conditioning WOD: 3 Rounds for time...

October 1, 2013 Back to Basics

Strength WOD: 5-5-5-5-5Back Squat Conditioning WOD: AMRAP in 12 Minutes of: 21 Double-Unders15 Ha...

September 30, 2013 Daily Double

Complete 2 Rounds of the following 2 couplets for time: 2 Rounds of:600m Row30 Kettlebell Swings ...

September 28, 2013 Bears and Man-makers

Main Class: As a Team of 2 Complete AMRAP in 20 Minutes of: 4 Dumbbell Man-makers (35#/20#)8 Pull...

September 28, 2013 Ring Practice

Strength/Skills WOD: 3-3-3-3-3Weighted Ring Dip * Scale to unweighted dips 3-5 reps per set Condi...

September 27, 2013 Hip Check

3 Rounds for time of: 25 Slam Balls (30#/20#)400m Run2 Rope Climbs (15')50 AbMat Sit-ups Results ...

September 26, 2013 More PR's

Strength WOD: 5-5-3-3-1-1-1Front Squat Conditioning WOD: 3 Rounds for time of: 400m Run10 Thruste...

September 24, 2013 Snatch Problems

Strength WOD: 2-2-2-2-2Snatch * Re-grip between reps, not touch and go Conditioning WOD: As Many ...

September 23, 2013 1st Pull-up!

Skills WOD: 10 Minutes:Strict Pull-up or Chest-to-Bar Pull-up Practice Conditioning WOD: 5 Rounds...

September 21, 2013 "Holleyman"

Main Class: In teams of 2 complete 50-40-30 reps of each of: Power Cleans (145#/100#)Ring Push-up...

September 20, 2013 Belly Up to the Bar

Strength WOD: 1-1-1-1-11 Clean (Squat) + 1 Front Squat Conditioning WOD: 5 Rounds for time of: 25...

September 19, 2013 Burpee Box Jumps

4 Rounds for time of: 400m Run15 Burpee Box Jumps (24"/20")25 AbMat Sit-ups Results View this ph...

September 18, 2013 Bottom to Bottom Thrusters

Strength WOD: 25 Minutes to find a 1RMOverhead Squat Checkout WOD: Perform max reps for 8 consecu...

September 17, 2013 Strong Shoulders

Strength WOD: 2-2-2-2-2Press * 15 Min. max Conditioning WOD: For time: 50 Hand Release Push-ups40...

September 17, 2013 Goat Practice

Skills WOD: 12 Minutes:Goat Practice * Pick a skill you NEED to work on and do it. Conditioning ...

September 14, 2013 Slammin' Saturday

Main Class: As a Team of 2 Complete AMRAP in 20 Minutes of: 10 Slam Balls (30#/20#)15 Hand Releas...

September 13, 2013 Max Effort Day

Strength WOD: 25 Minutes to complete:1RMSnatch (Squat), Hang Snatch, or Power Snatch * Choose 1 l...

September 12, 2013 Clean and Climb

Strength WOD: Every Minute on the Minute (EMOM) for 7 Minutes complete:1 Clean (Squat) + 1 Power ...

September 11, 2013 Never Forget

"9/11: Never Forget SRCF Tribute WOD" 9 Rounds for time: 11 Box Jumps (24"/20") 11 Thrusters (75#...

September 11, 2013 Double Down Chipper

Strength WOD: 12 Minutes to complete:5-5-5Front Squat Conditioning WOD: For time:  30 Double-Unde...

September 9, 2013 Turkish Get-Ups

Strength WOD: 10 Minutes:1-1-1-1-1  Turkish Get-up (both arms each set) Conditioning WOD: 4 Round...

September 8, 2013 Max Rep Snatch

Main Class: As a Team of 2 Complete As Many Reps As Possible in 14 Minutes of: 200m Run5 Chest-to...

September 6, 2013 Fun Friday

Strength WOD: 10 Minutes to find a 1RMPower Clean Conditioning WOD: 7 Rounds for time: 5 Power Cl...

September 5, 2013 Slammin'

Strength WOD: 3-3-3-3-3Push Press Conditioning WOD: 3 Rounds for time of: 500m Row25 Ball Slams (...

September 4, 2013 Pick It Up

Strength WOD: Every Minute on the Minute (EMOM) for 7 Minutes complete:2 Squat Cleans, pick load ...

September 4, 2013 Angry Chipper

For time:  400m Run20 Pull-ups30 Push-ups40 Air Squats400m Run15 Chest-to-bar Pull-ups25 Ring Di...

August 31, 2013 "Hotshots 19"

"Hotshots 19" Six rounds for time of:30 Squats19 Power cleans (135#/95#) 7 Strict Pull-ups400m Ru...

August 31, 2013 2 Position Snatch

Strength WOD: 15 Minutes to work up to a 1RM of the following complex:2 Position Snatch (floor to...

August 30, 2013 Skill Work

Skills WOD: 12 Minutes:Strict Pull-ups x 3 Max Sets or Rope Climbs * If you already have rope cli...

August 29, 2013 Getting Strong

Strength WOD: 5-5-3-3Deadlift Conditioning WOD: 3 Rounds for time of: 7 Muscle-ups15 Deadlifts (2...

August 28, 2013 Tons Of Fun Tuesday

Strength WOD: 30 Minutes to find a 1RMClean & Jerk Checkout WOD: 2 Rounds for time: 20 Toes-t...

August 26, 2013 Mini "Kelly"

3 Rounds For Time:  400m Run30 Box Jumps (24"/20")30 Wall Balls (20#/14#) Results View this phot...

August 24, 2013 Partner Power

Main Class: As a Team of 2 complete for time:  60 Box Jumps (24"/20")20 Power Snatch (115#/75#)50...

August 24, 2013 Bottoms Up

Strength WOD: 3-3-3-3Back Squat Conditioning WOD: For time: 30 Back Squat (135#/95#) * Clean from...

August 23, 2013 Ladder AMRAP

Strength WOD: 3-3-3-3-3Press Conditioning WOD: As Many Rounds As Possible (AMRAP) in 8 Minutes of...

August 21, 2013 "Barbara"-ish

3 Rounds for time of: 20 Chest-to-bar Pull-ups30 Push-ups40 AbMat Sit-ups50 Squats * Rest 3 min...

August 20, 2013 Bar Method

As Many Rounds As Possible (AMRAP) in 20 Minutes of: 200m Run 3 Deadlift (135#/95#)5 Hang Power C...

August 19, 2013 Choose Your Snatch

Strength WOD: 12 Minutes to work up to a heavy single Snatch (Squat) Conditioning WOD: For time a...

August 17, 2013 Team x Two

Main Class: As a Team of 2 complete for time:  800m Run (team runs together)40 Power Clean and Je...

August 17, 2013 Elbows Up

Strength WOD: 3-3-3-3Front Squat Conditioning WOD: As Many Rounds As Possible (AMRAP) in 6 Minute...

August 16, 2013 Heavy "Helen" + 1

Skills WOD: 12 Minutes:Goat Practice * Pick a skill you NEED to work on and do it. Conditioning ...

August 15, 2013 Balancing Act

Strength WOD: 1-1-1-1-1-1-1Snatch + Snatch Balance * Use same load for each set of the complex Co...

August 14, 2013 Split Jerks and "Test 3"

Strength WOD: 1-1-1-1-1Split Jerk * 20 Min max Conditioning WOD: "Test 3" Tabata Air SquatMax rep...

August 12, 2013 Time Cap

3 Rounds for time: 50 Double Unders40 AbMat Sit-ups30 Medicine Ball Cleans (20#/14#)20 Pull-ups 1...

August 11, 2013 "Pheezy"

Main Class: Teams of 2 complete for time: 400m Run (both partners run)50 Pull-ups40 Front Squats ...

August 10, 2013 Power Hour

Strength WOD: 5-4-3-2-1Power Clean * 15 Min max Conditioning WOD: 5 Rounds for time of: 250m Row ...

August 9, 2013 Ring Work

Skills WOD: 12 Minutes:Ring Dip Practice (Progression/practice: Scale as needed to practice any p...

August 8, 2013 "SED PT Test"

Strength WOD: 2-2-2-2-2Thruster Conditioning WOD: For time: "SED PT Test" from CrossFit Centurion...

August 7, 2013 Snatches

Strength WOD Pt. 1: 1RM (1 Rep Max)Snatch * Focus on 1RM full snatch today, but allow enough time...

August 7, 2013 Stick Up

3 Rounds for time of: 400m Run20 Pistols (Alternating Legs)15 Knees-to-Elbows10 Handstand Push-up...

August 3, 2013 "31Heroes"

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):8 Thrusters (15...

August 3, 2013 Run, Rings and Rope

As Many Rounds As Possible (AMRAP) in 20 Minutes of: 400m Run5 Muscle-ups25 Double Unders Results...

August 3, 2013 Sprint Chipper

Strength WOD: 1-1-1-1-1Power Snatch * 18 Min max Conditioning WOD: For Time: 21 Overhead Sit-up (...

August 1, 2013 Clean and Jerk Gone Bad

Strength WOD: 5-4-3-2-1Clean and Jerk * 15 Min max Conditioning WOD: Compete 3 Rounds of 1 Minute...

July 30, 2013 Another CrossFit Games Down

Tuesday 7/30: Strength WOD: 3-3-3-3Deadlift * 12 Minutes to get 4 heavy-ish sets Conditioning WOD...

July 25, 2013 Ring Work

Skills WOD: 10 Minutes:Muscle-ups or Ring Handstand Push-ups (Progression/practice: Scale as need...

July 24, 2013 Too Complex

Strength WOD: Complete the following Complex EMOM (Every Minute On the Minute) for 10 minutes:1 P...

July 23, 2013 Stripper Chipper

For time: 15 Thrusters (135#/95#)200m Run20 Thrusters (95#/65#)400m Run30 Thrusters (65#/45#)800m...

July 22, 2013 R&R

Friday: Strength WOD: 1RM Hang Power Clean * 15 Minutes to find a 1 Rep Max Conditioning WOD: 3 R...

July 19, 2013 Just Keep Swimming...

3 Rounds for time: 500m Row25 Kettlebell Swings (53#/35#)50 Air Squats 400m Run Results View thi...

July 18, 2013 "Amanda"

Strength WOD: 1RM Snatch (Squat) * 15 Minutes to find a 1 Rep Max Conditioning WOD: "Amanda" 9-7-...

July 17, 2013 Knees Out, Heels Flat and Elbows Up

Strength WOD: 2-2-2-2-2Front Squat * 15 Minutes to find a 2RM Conditioning WOD: 4 Rounds for time...

July 15, 2013 Counting Up

For time: 25 Handstand Push-ups50 Toes-to-Bar800m Run 75 Push Press (75#/55#)150 Double Unders Re...

July 13, 2013 Hold On

Main Class: Teams of 2 complete for time: Chin Over Bar Pull-up Hold60 Hand Release Push-ups Dead...

July 13, 2013 EMOM = Fun Friday

Strength WOD: EMOM for 6 Minutes Complete:2 Snatch (full) @ 70%  * Touch and Go Conditioning WOD:...

July 12, 2013 Late Night Class PR

Complete As Many Rounds As Possible (AMRAP) in 17 minutes of: 6 Deadlifts (205#/145#)9 Up and Ove...

July 11, 2013 Bunch of Jerks

Strength WOD: EMOM for 7 Minutes complete:1 Power Clean + 2 Push Jerks * Rest 60 sec between lift...

July 9, 2013 Chipper

For Time: 800m Run 30 Power Snatch (75#/55#) 20 Knees-to-Elbows30 Overhead Squat (75#/55#) 20 Lat...

July 8, 2013 Throw and Go

Skills WOD: 10 Minutes:Pull-ups (Progression/practice: Choose Strict, Kip, Weighted, Chest-to-Ba...

July 6, 2013 "Hope"

3 rounds of 1 Minute each of Max Reps: Burpees Power snatch (75#/55#)Box Jumps (24"/20")Thruster ...

July 6, 2013 Fourth Hangover

Strength WOD: 3-3-3-3-3Deadlift * 20 Minutes to find a 3RM Conditioning WOD: 3 Rounds for time of...

July 5, 2013 "Grace or Isabel or Isa-Grace"

"Grace": For Time30 Clean and Jerks (135#/95#) Or: "Isabel": For Time30 Snatches (135#/95#) Or: ...

July 4, 2013 "Moore"

Strength WOD: 2RMPower Clean * Touch and Go Conditioning WOD: "Moore" Complete As Many Reps As Po...

July 3, 2013 A Day Late...

Strength WOD: 3-2-1-1-1Snatch * 18 Minutes to work up to 3 heavy singles Conditioning WOD: 7 Roun...

July 2, 2013 Hot In Herre

3 Rounds for time: 400m Run20 Pull-ups 15 Front Squats (115#/75#)20 Toes-to-Bar15 Power Cleans (1...

June 29, 2013 Summer's Comin'

Main Class: As a Team of 2, Complete for time: 50 Power Snatches (115#/75#)60 Pull-ups70 Overhead...

June 29, 2013 Friday Funday

3 Rounds for time of: 6 Squat Cleans (135#/95#)6 Muscle-ups 30 Double Unders 400m Run Results Vi...

June 28, 2013 Overhead

Strength WOD: 3-3-3-3-3Push Press Conditioning WOD: 3 Rounds for time of: 15 Kettlebell Swings (7...

June 26, 2013 Deadlift Cindy

Strength WOD: 5-5-3-3Back Squat Conditioning WOD: 7 Rounds for time of: 5 Pull-ups10 Push-ups15 A...

June 26, 2013 Burpee Barf Jumps

For time:1000m Row25 Burpee Box Jumps (24"/20")750m Row25 Burpee Box Jumps 500m Row25 Burpee Box ...

June 25, 2013 "Two-fer"

Skills WOD: 10 Minutes to Practice:Muscle-ups progression/practice Or complete a single max effor...

June 23, 2013 2013 CF Games Regional Event 6

Main Class: As a Team of 2, Complete for time: 150 Double-Unders50 Handstand Push-ups60 Toes-to-B...

June 22, 2013 Throwback AMRAP

Strength WOD: 1-1-1-1-1High Hang Snatch (full) Rest 60 sec between lifts Conditioning WOD: As Ma...

June 20, 2013 Thrusters Suck

Skills WOD: 3 Rounds of Max Reps Strict Pull-ups * 3 minutes rest between rounds Conditioning WOD...

June 20, 2013 Shoulder the Load

Strength WOD: 3-3-3Push Jerk (Clean from floor) Conditioning WOD: 7 Rounds for time: 6 Shoulder-t...

June 19, 2013 Two-for One

Strength WOD: 1-1-1-1-11 Clean (Full squat) + 1 Front Squat Conditioning WOD: For time: 1500m Row...

June 18, 2013 Burpees...

2 Rounds for time: 15 Handstand Push-ups25 Pull-ups30 Deadlifts (205#/145#)35 Burpees Results Vi...

June 15, 2013 Snatch Saturday

Main Class: As a Team of 2, Complete 2 rounds for time of: 1200m Row100 Air Squats40 Power Snatch...

June 14, 2013 Picture Props

4 Rounds for time: 400m Run5 Muscle-ups 20 Wallballs (20#/14#) Checkout WOD: 3 Rounds for time: 3...

June 14, 2013 "Elizabeth"

Choose: "Elizabeth" 21-15-9 Reps Each for Time:Squat Clean (135#/95#) Ring Dips or "Power Elizabe...

June 12, 2013 Five and Nine

Strength WOD: 5-5-5Back Squat Conditioning WOD: 5 Rounds for time: 9 Lateral Over the Bar Burpees...

June 11, 2013 Power Hour

Strength WOD: 2RM (Touch and Go)Power Clean Conditioning WOD: For Time: 1000m Row75 Kettlebell Sw...

June 11, 2013 Mental Monday

2 Rounds for time: 75 Double-Unders50 Overhead Squats (95#/65#) 25 Pull-ups Results View this ph...

June 9, 2013 "Nate"

Main Class: In Teams of 2, complete the following AMRAP for 24 minutes: 3 Wall Climbs5 Bumper Pla...

June 8, 2013 Front Squat Friday

Strength WOD: 3/3/3/3/3Front Squat Conditioning WOD: For Time: 12 Push Press (95#/65#)10 Toes-to-...

June 7, 2013 Burpee Sandwich

Skills WOD (Choose): 10 minutes Handstand Push-up practice EMOM for 10 minutes Complete 3 Handsta...

June 5, 2013 Milestones

Strength WOD: 1/1/1/1/1Power Snatch  Conditioning WOD: For Time: 10 Power Snatch (155#/105#)2 Rop...

June 5, 2013 Jello Legs

3 Rounds for time of: 10 Deadlifts (225#/155#)20 Wall Balls (20#/14#)30 Overhead Walking Lunges (...

June 4, 2013 At Least It Isn't "Badger"

For Time: 30 Squat Cleans (95#/65#)  30 Pull-ups400m Run  20 Squat Cleans 20 Pull-ups400m Run10 S...

May 30, 2013 "SQT"

Strength WOD: 20 Minutes to find a 1RMHang Snatch (Squat) Conditioning WOD: 3 Rounds for time: 10...

May 29, 2013 More or Less

Choose between: 7 Rounds for time: 7 Overhead Squats (95#/65#)10 Burpees  or 7 Rounds for time: 7...

May 29, 2013 Post Murph Push and Pull

Strength WOD: 3-3-3-3-3Push Press Checkout WOD: For time: Row 3000m Results View this photo View...

May 27, 2013 "Murph"

For time: 1 Mile Run100 Pull-ups200 Push-ups300 Squats1 Mile Run* If you have a 20# Vest or Body ...

May 26, 2013 CrossFit Games Regional Event 2

Main Class: In Teams of 3 you have 20 Minutes to complete: 2000 meter row and 400 Double-unders *...

May 24, 2013 Turning 7's Into 10's

As Many Rounds As Possible in 15 Minutes: 10 Kettlebell Swings (70#/53#)10 Box Jumps (24"/20")10 ...

May 24, 2013 Triple 7

Strength WOD: 3-3-3-3-3Clean Pull Conditioning WOD: 7 Rounds for time: 7 Deadlifts (225#/155#)7 P...

May 23, 2013 Homework

Strength WOD: 3-3-3-3-3Front Squat Conditioning WOD: 5 Rounds for time: 15 Hand Release Push-ups1...

May 21, 2013 "Insert Day Here" Gone Bad

Skills WOD: Every Minute on the Minute for 10 minutes complete: 1 Muscle-up  * or complete EMOM f...

May 21, 2013 Hang On

5 Rounds for time: 7 Handstand Push-ups15 Hang Power Cleans (115#/75#)200m Run  Results View thi...

May 19, 2013 Partner "Annie + Karen" and Team America

Main Class: In Teams of 2, Complete for time: 50 Double-Unders50 AbMat Sit-ups40 Double-Unders40 ...

May 17, 2013 Power Up

As Many Rounds As Possible in 20 Minutes: 10 Power Cleans (135#/95#)10 Burpees400m Run  * Advance...

May 16, 2013 30 Muscle-ups for Time

Strength WOD: 3-3-3-3-3Shoulder Press Conditioning WOD: For time: 30 Muscle-ups * Scale: 60 Chest...

May 15, 2013 Tabata!

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds...

May 14, 2013 Max Snatch

Strength WOD: 1RMSnatch  Conditioning WOD: For time: 400m Run21 Overhead Squats (95#/65#)21 Box J...

May 13, 2013 "Jackie"

For Time: 1000m Row 50 Thrusters (45#/33#)30 Pull-ups Checkout WOD: For Time: 40 AbMat Sit-ups 30...

May 12, 2013 "2013 Regionals Event 7"

Main Class: In Teams of 2, Complete As Many Rounds As Possible in 15 Minutes of: 50m Sprint1 Rope...

May 10, 2013 Finish Hard

Strength WOD: 1/1/1/1/1 Clean Pull + 1/1/1/1/1 Power Clean * Perform each set as a "touch and go"...

May 9, 2013 Squat Day

Strength WOD: 5/5/5/3/3/3Back Squat Conditioning WOD: As Many Rounds As Possible in 6 Minutes of:...

May 9, 2013 Up and Down

For time: 20 Box Jumps (24"/20")30 Hand Release Push-ups 40 Wall Balls (20#/14#)50 Double-Unders1...

May 7, 2013 Hang Complex

Strength WOD: 1/1/1/1/1 Hang Snatch + 1/1/1/1/1 High Hang Snatch * Perform each set as a complex ...

May 7, 2013 Mass Lunge

For Time: 100ft. Walking Lunges21 Pull-ups21 AbMat Sit-ups100ft. Walking Lunges18 Pull-ups18 AbMa...

May 5, 2013 Cleans and Snatches

Main Class: In Teams of 2, complete 20 Rounds for time: 3 Squat Clean (115#/75#)3 Power Snatch (1...

May 4, 2013 The Jerk

Strength WOD: 1RM Jerk * Split or Push (25 min. max) Conditioning WOD: 8 Rounds for time of: 100m...

May 2, 2013 Ten At a Time

Strength WOD: 10-10-10Front Squat * Warm up with 4 sets of 5 reps Conditioning WOD: 3 Rounds for ...

May 2, 2013 May Day

4 Rounds for time:  400m Run15 Deadlift (135#/95#)10 Hang Power Clean (135#/95#)5 Push Press (135...

April 30, 2013 "Josh"

Strength WOD: 3-3-3Overhead Squat Conditioning WOD: "Josh" 21 Overhead Squats (95#/65#)42 Pull-up...

April 29, 2013 Ring Dings

3 Rounds for time of: 50 Double Unders35 AbMat Sit-ups20 Med Ball Cleans (20#/14#)5 Ring Handstan...

April 28, 2013 "Glen"

Main Class: In Teams of 2, complete for time: "Team Glen" 40 Clean and Jerks (135#/95#)1 Mile Run...

April 27, 2013 Pushover

3 Rounds for time of: 500m Row20 Box Jumps (24"/20")50' Overhead Walking Lunge (45#/25#15 Knees-t...

April 25, 2013 Snatch and Run

Strength WOD: 2-2-2-2-2High Hang Snatch * Vertical dip and torso ("Down and Up") Checkout WOD: 3 ...

April 24, 2013 AMRAP "Helen"

Skills WOD: 10 minutes Muscle-up or Ring Dip practice Conditioning WOD: As Many Rounds As Possibl...

April 23, 2013 Not Quite a Total

Strength WOD: 2-2-2-2-2Shoulder Press * 20 Minute Max 2-2-2-2-2Back Squat * 20 Minute Max Results...

April 22, 2013 Back To Basics

4 Rounds for Time: 400m Run50 Squats  * Rest 2 minutes after above WOD then complete: Max Reps Pu...

April 21, 2013 Back Home

Main Class: In Teams of 2, complete for time: 60 Toes-to-bar60 Deadlifts (225#/155#)400m Run 60 W...

April 19, 2013 Results For This Week

See you all Monday!   Mon. 4/15 As Many Rounds As Possible In 15 Minutes of: 7 Burpee Box Jumps ...

April 13, 2013 "Maltz Challenge"

For Time: 400m Run 50 Pull-ups 200m Kettlebell Farmer's Walk (53#/35# each hand)50 Ring Dips 100 ...

April 13, 2013 Results Are Up

 I want to offer a heartfelt thank you and fist bump to our coaches and the entire SRCF family fo...

April 11, 2013 Events

Maltz Challenge is scheduled for Saturday 4/13. We will do this to honor all of our fallen hero s...

April 10, 2013 King of the Lifts

Strength WOD: 1/1/1/1/1/1/1Clean and Jerk Conditioning WOD: For Time: 20 Kettlebell Swings (70#/5...

April 9, 2013 Overkill

3 Rounds for Time: 400m Run30 Overhead Squats (75#/55#)21 Pull-ups   Results View this photo Vie...

April 7, 2013 2013 CF Games Open Wrap-up

The Open is officially now closed. Everyone's score is in the books and here are some results f...

April 6, 2013 Snatch Day

Main Class: In teams of 2 complete AMRAP in 15 minutes of: 15 Power Snatch (75#/55#)Max Reps Box ...

April 6, 2013 Pick Things Up Then Go Upside Down

Strength WOD: 3-2-2-1-1-1Power Clean * 15 Minute Max Conditioning: 7 Rounds for time: 3 Power Cl...

April 4, 2013 CrossFit Games Open 13.5

CrossFit Games Open 13.5Complete as many rounds and reps as possible in 4 minutes of:15 Thrusters...

April 3, 2013 Closing Time

For time: 1000m Row20 Hollow Rocks800m Run40 Weighted Overhead Sit-ups (25#/15#)500m Row60 AbMat ...

April 2, 2013 Barbell Chipper

Skills WOD: 8-10 minutes Muscle-up practice Conditioning WOD: For time: 10 Press (115#/75#)15 Ove...

April 1, 2013 Pop and Drop

Strength WOD: 7 minutes to establish: 2RM Clean (full squat)  Conditioning WOD: 5 Rounds for time...

March 30, 2013 Team "Running Cindy"

Main Class: In teams of 2 complete AMRAP in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats * One...

March 30, 2013 Birthday(s) WOD

For Time: 600m Run30 Thrusters (75#/55#)30 Kettlebell Swings (53#/35#)3 Rope Climbs (15')400m Run...

March 28, 2013 CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes of: 3 Clean and Jerks (135#/95#)3 Toes-to-bar6 Cle...

March 27, 2013 Max Snatch

Strength WOD: 1RMSnatch  Checkout WOD: Perform max reps for 8 consecutive Tabata intervals of 20 ...

March 26, 2013 "Ryan"

5 Rounds for Time: 7 Muscle-Ups21 Burpees Results View this photo View this photo Maplewood, ...

March 26, 2013 Three Weeks Down

5 Rounds for time: 400m Run12 Deadlifts (205#/145#)9 Handstand Push-ups Results View this photo ...

March 23, 2013 #notimpressed

Main Class: In teams of 2 complete 50-40-30 reps of each of: Power Cleans (145#/100#)Ring Push-up...

March 23, 2013 Active Recovery

Strength WOD: EMOM for 10 minutes complete: 3 Power Snatch @ 70% 1RM Conditioning WOD: 21-15-9 re...

March 21, 2013 "12.4"

or CrossFit Games Open 13.3 Complete As Many Rounds and Reps As Possible in 12 minutes of:150 Wal...

March 20, 2013 Row, Jump, Swing

4 Rounds for time:  250m Row15 Box Jumps (30"/24")20 Kettlebell Swings (70#/53#) Results View th...

March 19, 2013 Just Pop Up!

Skills WOD: 10 minutes Muscle-up practice Conditioning WOD: 21-15-9 reps of each for time:  Front...

March 18, 2013 No Rep

Strength WOD: 3/2/2/1/1/1/1/1Clean & Jerk  Skills WOD: 5 Minutes each of Handstand Push-Up Pr...

March 16, 2013 Man Maker

Main Class: As a Team of 2 complete for time:  30 Broad Jumps (6 ft. alternate jumps with partner...

March 16, 2013 Below Parallel

Strength WOD: Every Minute On the Minute for 10 Minutes:1 Squat Clean + 1 Hang Squat Clean + 1 Fr...

March 15, 2013 CrossFit Games Open 13.2

CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:5 Shoulder...

March 13, 2013 Anticipation

3 Rounds For Time: 400m Run20 Deadlifts (185#/135#)15 Lateral Over-the-Bar Burpee Results View t...

March 13, 2013 SRCF CF Games 2013 Open Leaderboard

March 13, 2013 Overdone

Strength WOD: 3/3/3/3/3Overhead Squat Checkout WOD: 2 Minute Challenge Pt.1:  As Many Reps As Pos...

March 11, 2013 Manic Monday

Skills WOD: 10 minutes Pull-up or Muscle-up practice Conditioning WOD: 7 Rounds For Time: 10 Pull...

March 10, 2013 1st Muscle-Up!

Main Class: Teams of 2 Complete As Many Rounds As Possible in 18 Minutes of:5 Deadlifts (225#/155...

March 9, 2013 Suns Out, Runs Out

3 Rounds for time: 7 Front Squats (185#/135#)21 Kettlebell Swings (70#/53#) 400m Run Results Vie...

March 7, 2013 CrossFit Games Open 13.1

CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible (...

March 6, 2013 Let the Games Begin

Strength WOD: 10 Rounds for Load of:1 Snatch Grip Deadlift + 1 Hang Snatch (Squat) * Rest 60 sec...

March 5, 2013 "Sh*t Ton of Ten"

Strength WOD: 3/3/3Push Jerk Conditioning WOD: For time: 10 Power Clean (135#/95#)10 Burpees10 P...

March 4, 2013 "Baseline" Bonus

3 Rounds for Time:400m Run40 Squats30 Sit-ups20 Push-ups10 Pull-ups Results View this photo View...

March 2, 2013 "Dueling Power Cleans"

Main Class: 3 Rounds for time:400m RunMax Rep Power Cleans (155#/105#) Partner up and go "head to...

March 1, 2013 Outta Gas

Skills WOD: 10 minutes Ring Dip or Muscle-up practice Or complete:Max reps in 2 Minutes of Muscle...

February 28, 2013 Max Effort 1k Row

Strength WOD: 5/5/3/3/1/1/1Front Squat * 25 Minutes total Conditioning WOD: For time: Max Effort...

February 28, 2013 Gripper Chipper

For time: 10 Deadlift (275#/155#)20 Pull-ups30 Box Jumps (24"/20")40 Kettlebell Swings (53#/35#)5...

February 27, 2013 Class Reminder:

MONDAYS and WEDNESDAYS.... 4:00 pm class! We are testing out this time slot through March to see...

February 26, 2013 Cluster Ladder

For time: 10 Squat Clean Thrusters (95#/65#) AKA "Cluster"Run 200m9 Squat Clean ThrustersRun 200m...

February 25, 2013 "Weighing in on Weighing"

Strength WOD: 3-2-1-1-1Snatch * 20 Minutes total Conditioning WOD: 12-9-6-3 reps each of: Power S...

February 24, 2013 Class Update

ATTN:  STARTING TOMORROW, Feb. 25 MONDAYS and WEDNESDAYS.... 4:00 pm class! We are testing out ...

February 24, 2013 OnRamp

Please email us if you are interested in signing up for OnRamp. Spots go quickly and we keep the ...

February 23, 2013 Bunch of Jerks

Main Class: Teams of 2 complete: 2 Rounds for time:30 Power Clean & Jerks (135#/95#) 400m Run...

February 22, 2013 "JT"

Skills WOD: 7 minutes Handstand Push-up / Ring Dip practice Hero WOD: 21-15-9 Reps of each for ti...

February 21, 2013 Human Shake Weights

Strength WOD: 1RMOverhead Squat  * 25 Minutes total Conditioning WOD: 10 Minute AMRAP (As Many Ro...

February 20, 2013 Wall Ball Torture

20 Minute AMRAP (As Many Rounds As Possible) of:400m Run40 Wall Balls (20#/14#)  Results View th...

February 19, 2013 Day 50

Strength WOD: 5/5/3/3/1/1/1Front Squat  * 25 Minutes total Conditioning WOD: For time: 500m Row15...

February 19, 2013 Clean and Pull-up Ladder

For Time: 10 Power Cleans (155#/105#)10 Pull-ups9 Power Cleans 9 Pull-ups8 Power Cleans8 Pull-ups...

February 17, 2013 Team Task Priority "Fight Gone Bad"

Main Class: Teams of 2 complete for time: 100 Wall Balls (20#/14#)100 Sumo Deadlift High Pull (75...

February 16, 2013 Snatchin'

Strength WOD: 3/3/3/1/1/1 Snatch (Squat) * 18 Minutes to complete Conditioning WOD: For time and ...

February 15, 2013 "Pushing Helen"

Skills WOD: 12 minutes Muscle-up practice Conditioning WOD: 3 Rounds For Time: 400m Run21 Kettleb...

February 14, 2013 "Daniel"

For Time: 400m Run50 Pull-ups21 Thrusters (95#/65#)800m Run21 Thrusters 50 Pull-ups 400m Run Resu...

February 12, 2013 Max Pulls

Strength WOD: 15 Minutes to find 1RM (Rep Max):Clean (Squat)  Then 15 Minutes to find 5RM:Deadli...

February 12, 2013 March OnRamp Sold Out

Please email us if you are interested in signing up for OnRamp in April. The March OnRamp session...

February 12, 2013 "Stop the Slop Challenge" 2013 Winners

Skills WOD: 7 minutes Handstand Push-up practice Conditioning WOD: 5 Rounds for Time of: 30 Doubl...

February 10, 2013 Over Easy

Main Class: Teams of 2 complete: 10 min AMRAP #1: 200m RunMax Rep Overhead Squat (95#/65#) --2 Mi...

February 8, 2013 "Death by Thruster"

With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the ...

February 8, 2013 Ring Work

Skills WOD: 10 minutes Ring Dip or Muscle Up practice 3 Rounds for time of: 300m Row21 Kettlebell...

February 6, 2013 Upside Down

Skills WOD: Every Minute On the Minute for 10 Minutes:3 Handstand Push-ups * Scale HSPU depth to ...

February 6, 2013 "Stop The Slop" Re-test

For Time:400m Run 40 Squats30 AbMat Sit-ups20 Push-ups10 Pull-ups20 Clean and Jerks (135#/95#)10 ...

February 5, 2013 One More Day!

Strength WOD: 2/2/2/2/2Hang Snatch (Squat) Conditioning WOD: 3 Rounds for time of:500m Row400m Ru...

February 2, 2013 Tag Up and "Last Ascent"

Main Class: As a team of 2 follow complete 18 rounds each for time of: 5 Deadlift (225#/155#)5 Up...

February 2, 2013 Get Back To The Bar

7 Rounds for Time of:10 Wall Balls (20#/14#) 10 Pull-ups Results View this photo View this photo...

February 1, 2013 Clean and Jerk Day

Strength WOD: 1RM Clean & Jerk * Choose Squat or Power Clean and Split or Push Jerk Results ...

January 31, 2013 Overhead

Strength WOD: Every Minute On the Minute for 10 Minutes:1 Power Snatch + 1 Hang Snatch (Squat) + ...

January 30, 2013 "The Chief"

"The Chief" Max Rounds in 3 Min. of: 3 Power Cleans (135#/95#)6 Push-ups9 Squats Rest 1 minute. R...

January 29, 2013 Yay Burpees!

For time:   70 Burpees  60 Sit-ups (AbMat)  50 Kettlebell Swings (53#/35#) 40 Pull-ups 30 Handst...

January 27, 2013 "Nasty Girls"

Main Class: As a team of 2 follow the leader and complete 2 rounds each for time of: 20 Calorie R...

January 26, 2013 AMRAP "Annie"

Strength WOD: 5/5/5/5/5Deadlift * 20 Min. max. Touch and Go with perfect form. Conditioning WOD: ...

January 25, 2013 Belated Birthday

Skills WOD: Ring Dip practice * 10 Min. max., instruction on kipping dips For time: 40 Wall Balls...

January 23, 2013 Helen-ish

Strength WOD: 2/2/2/2/2Back Squat * 15 Min. max. Conditioning WOD: For time: 1250m Row--Then 5 R...

January 22, 2013 Happy Birthday Meghann!

5 Rounds for time:  30 Double Unders12 Deadlift (155#/105#)9 Hang Power Clean (155#/105#)6 Push J...

January 22, 2013 Max Power Snatch

Strength WOD: 1RM Power Snatch* 25 minutes to work up to a 1 Rep Max Results View this photo Vie...

January 19, 2013 Ground to Overhead

Main Class: As a Team of 2 complete for time:  800m Run (team runs together)40 Power Clean and Je...

January 19, 2013 Jeremy's Idea

Strength WOD: 3/3/3Front Squat * 12 Min. max. Warm up then use the heaviest weight you can for ea...

January 18, 2013 Double Day

Strength WOD: Every Minute On the Minute for 10 Minutes:2 Snatches @ 70% of 1RM Conditioning WOD:...

January 16, 2013 A Couple of Jerks

Strength WOD: 2/2/2/2/2Push Jerk * Limit load to what you can safely re-rack onto your shoulders ...

January 15, 2013 Max Clean

Strength WOD: 1RM Clean (Squat)* 25 minutes to work up to a 1 Rep Max Results View this photo Vi...

January 14, 2013 Push, Pull

4 Rounds for time: 400m Run15 Handstand Push-ups2 Rope Climbs (15') Partial Results View this p...

January 13, 2013 "Isabel"

Main Class: As a Team of 2 complete "Tag Team Isabel" for time:  60 Snatches - Choose Power or Sq...

January 12, 2013 Curtis P

Strength WOD: 3/3/3/3/3:Curtis P Complex Power Clean Right Leg Lung (Front Rack) Left Leg Lunge ...

January 11, 2013 Finish!

Strength WOD: 3/3/3/3/3Clean Pull * Touch and Go Conditioning WOD: AMRAP (As Many Rounds As Possi...

January 10, 2013 3 Days In

15 minute AMRAP (As Many Rounds As Possible) of: 10 Wall Balls (20#/14#)10 Toes-to-bar 10 Box Jum...

January 8, 2013 Snatch PR's!

Strength WOD: 15 minutes to complete:1RM Snatch Conditioning: 2 Rounds for time: 500m Row25 Med B...

January 8, 2013 OnRamp

Please email us if you are interested in signing up for March. There are 4 spots open beginning 3/5.

January 7, 2013 "Stop the Slop" Performance Challenge

For Time:400m Run 40 Squats30 AbMat Sit-ups20 Push-ups10 Pull-ups20 Clean and Jerks (135#/95#)10 ...

January 6, 2013 Clean Up

Main Class: As a Team of 2 complete for time:  100 Box Jumps (24"/20")100 Power Snatches (115#/75...

January 6, 2013 WOD

Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, ...

January 4, 2013 "Helen"

Strength WOD: Take up to 12 Minutes to find:1RM Weighted Pull-up Conditioning WOD: "Helen" 3 Roun...

January 3, 2013 Pressed For Time

Strength WOD: Take up to 18 Minutes to find:1RM Shoulder Press Conditioning WOD: For time:30 Burp...

January 2, 2013 Thruster Ladder

For time: 10 Thrusters (95#/65#)Run 200m9 Thrusters Run 200m8 Thrusters Run 200m7 Thrusters Run 2...

January 1, 2013 "Return of the Stop the Slop Challenge"

Who is in for the Return of the Stop the Slop Challenge? (Whole30 Nutrition, Performance and Es...

January 1, 2013 "Trevor"

In Teams of 4; Complete For Time: 300 Pull-ups400 Push-ups500 AbMat Sit-ups600 Squats* Only 2 tea...

December 30, 2012 Team AMRAP

Main Class: 3 Rounds of the following AMRAP's (Teams of 2):  As Many Reps As Possible for 6 Minut...

December 29, 2012 Climb On

As Many Rounds As Possible for 20 Minutes:  200m Run2 Rope Climbs (15')20 Kettlebell Swings (53#/...

December 28, 2012 Snatch and Squat

Strength WOD: Every Minute On the Minute for 7 Minutes:2 Snatches, pick load Conditioning WOD: 5 ...

December 26, 2012 Knees Out

Strength WOD: 12 minutes to find:1RM (Rep Max) Hang Clean Conditioning WOD: Complete 3 Rounds of ...

December 26, 2012 "12 WOD's of Christmas"

Like the song the "12 Days of Christmas", complete each exercise in ascending order then work bac...

December 23, 2012 Lend A Hand

Main Class: As a Team of 2 complete for time:  100 Kettlebell Swings (53#/35#)50 Burpees30 Toes-t...

December 22, 2012 Wall Climb "Diane"

For time: 21 Deadlifts (225#/155#)9 Wall Climbs (Start and finish each rep chest to floor)15 Dead...

December 21, 2012 Triple 7

7 Rounds for time:7 Power Snatch (115#/75#)7 Chest to Bar Pull-ups 7 Box Jumps (30"/24") * Box Ju...

December 19, 2012 Back to Back

Strength WOD: 2/2/2/2/2Back Squat Conditioning WOD: AMRAP (As Many Rounds As Possible) in 10 Minu...

December 19, 2012 Full Power

Strength WOD: EMOM (Every Minute On The Minute) for 10 minutes complete:2 Clean & Jerks (Squa...

December 18, 2012 One Arm Thruster

For Time: 50 Double-Unders5 Left Arm Kettlebell Thrusters (53#/35#)5 Right Arm Kettlebell Thruste...

December 15, 2012 Tag Team

Main Class: As Many Rounds As Possible for 20 Minutes (Teams of 2):  3 Power Cleans (155#/105#)6 ...

December 15, 2012 Elbows Up

Strength WOD: 20 minutes to find a 1RM:Front Squat Conditioning WOD: 3 Rounds for time:12 Front S...

December 13, 2012 The Running Dead

For time: 21 Deadlifts (225#/155#)Run 400m18 DeadliftsRun 400m15  DeadliftsRun 400m12 DeadliftsRu...

December 12, 2012 "Karabel"

10 Rounds for time:3 Snatch (135#/95#)15 Wall Balls (20#/14#) * Power or Split snatch recommended...

December 12, 2012 Mobility Class Tonight Cancelled!

Due to the impact of 12/12/12 and the impending end of the world as we know it, tonight's mobilit...

December 12, 2012 Bunch of Jerks

Strength WOD: Every Minute On the Minute (EMOM) for 10 minutes complete:3 Push Jerks * Clean from...

December 10, 2012 It's Your Birthday

For time:  40 Double-Unders 40 Air Squats 40 Toes-to-Bar 40 Air Squats 40 Handstand Push-ups 4...

December 8, 2012 "Ralph"

Main Class: For time (Teams of 2):  40 Dumbbell Manmakers (40#/25#)600m Run 80 Deadlifts (250#/16...

December 7, 2012 Upstream

For time:  30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings (53#/35#) 60 Sit-ups (AbMat) ...

December 7, 2012 Skills and Drills

For time: 1000m Row20 Pistols1 Muscle Up18 Pistols2 Muscle Ups16 Pistols3 Muscle Ups14 Pistols4 M...

December 5, 2012 "Gwen"

Strength WOD: 5/5/5Clean and Jerk * Strength Warm-Up for "Gwen": 10 Min. max to prep unbroken C&a...

December 5, 2012 Back Down

Strength WOD: 20 Minutes to find a 3RM:Back Squat Conditioning WOD: 15-12-9-6-3 reps of each of t...

December 3, 2012 Popeye

AMRAP (As Many Rounds As Possible) in 20 Minutes:  5 Chest-to-Bar Pull-ups10 Wall Balls (20'/14')...

December 2, 2012 Partner Complex

Main Class: 20 minute AMRAP (As Many Rounds As Possible) of: Teams of 2:  9 Deadlift (115#/75#)6 ...

December 1, 2012 "MoBros"

"With great mustache comes great responsibility." ~ Family Guy "MOBROS" for time: 11 Muscle-Ups 3...

November 30, 2012 Bear Claw

Strength WOD: In 20 minutes, find your 3RM of the "Bear Complex": Each rep or complex consists ...

November 28, 2012 Shoot It

Strength WOD: EMOM (Every Minute On the Minute) for 15 minutes complete: 1 Snatch (Squat) * 60 se...

November 28, 2012 Bodyweight "Fight Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises: Pull-upPush-upAbMat ...

November 26, 2012 Hangover

5 Rounds for time: 400m Run15 Hang Squat Cleans (95#/65#)   Results View this photo View this ph...

November 24, 2012 Grace Meets Griff and "Abbate"

Saturday's WOD: Main Class: For time: 800m Run10 Clean & Jerks (135#/95#)400m Run Backwards10...

November 24, 2012 Partner 5k Row

As a Team of 2 complete for time: 5000m Row * One rower per pair. Break up work however you see f...

November 22, 2012 Happy Almost Turkey Day!

As Many Rounds As Possible in 20 Minutes of:15 Box Jumps (24"/20")15 Burpees15 Double Unders1 Rop...

November 21, 2012 Max Overhead

Strength WOD: 3/2/2/1/1/1Overhead Squat Conditioning WOD: 21-15-9 reps of the each of the followi...

November 20, 2012 Triple Trouble

For time: 50 - 35 -20 Reps of each for time of:Wall Balls (20#/14#)Pull-upsDouble Unders Results ...

November 19, 2012 Thanksgiving Week Schedule

Classes will follow the normal schedule unless specified below: Wednesday 11/21: 7pm class canc...

November 18, 2012 Brutal Five

Saturday's WOD: Main Class: As a team of 2 complete As Many Rounds As Possible (AMRAP) in 20 minu...

November 15, 2012 Finish

Strength WOD: Complete the following for load every minute on the minute (EMOM) for 10 minutes: 2...

November 14, 2012 Burpee Sandwich

3 Rounds for time: Row 500m21 BurpeesRun 400m Results View this photo View this photo Quote of ...

November 13, 2012 "Fran"

Strength WOD: 3/3/3/3Thruster * Not a 3RM, build to 4 progressively heavy sets Conditioning WOD: ...

November 12, 2012 Ghetto "Cindy"

As Many Rounds As Possible in 20 Minutes of:5 Kettlebell Swings (70#/53#)10 Push-ups15 Squats Res...

November 12, 2012 Hang Ten

Saturday's WOD: Main Class: As a team of 2 you have 10 Minutes to complete max reps of: Max reps ...

November 10, 2012 Hollowed Out

Strength WOD: 5/5/5/5Front Squat Conditioning WOD: For time: For time:1000m Row50 Hollow Rocks 30...

November 9, 2012 Handstand "Annie"

Strength WOD: EMOM (Every Minute On the Minute) for 10 minutes complete: 1 Clean Pull + 1 Hang Sq...

November 8, 2012 Jello Legs

3 Rounds for time of: 10 Deadlifts (225#/155#)20 Wall Balls (20#/14#)30 Overhead Walking Lunges (...

November 6, 2012 Shoulder the Load

Strength WOD: 3/3/3/3/3Shoulder Press Conditioning WOD: For time: 3 Rounds of Max Reps of:1 Minut...

November 5, 2012 Snatching Nancy

5 Rounds for time: 3 Snatch (Squat) (95#/65#)15 Overhead Squats (95#/65#)  400m Run Results View...

November 4, 2012 PayPal Payments

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November 4, 2012 Brutal Fun

Main Class: As a team of 2 complete for time: 200m Run (Relay style)100 Kettlebell Swings (53#/35...

November 2, 2012 Snatch-Through

Strength WOD: EMOM (Every Minute On the Minute) for 7 minutes complete: 2 Snatch (Squat) * Reps c...

November 1, 2012 Pistol Practice

3 Rounds for time of: 10 Thrusters (95#/65#)20 Pistols40 Double-Unders * RX+ (115#/75#)  Results ...

October 31, 2012 Not Quite a Burpee Pull-up

10 Rounds for time of: 7 Burpees7 Pull-ups Results  View this photo "Junkyard Dog" Warm-up: Th...

October 30, 2012 Squat Heavy

Strength WOD: 5/5/5/3/3/3Back Squat Conditioning WOD: For time: As Many Rounds As Possible (AMRAP...

October 29, 2012 Schedule Change:

10/31 Wednesday: All PM Classes (5, 6 and 7pm) CANCELLED for Halloween festivities. Go trick-or-t...

October 29, 2012 2k Row

For Time: 2000m Row (Max Effort) Checkout WOD: For Time: 40 AbMat Sit-ups30 Hollow Rocks20 V-Ups ...

October 28, 2012 "Frankenchipper"

Creepy Combination for time of: 400m Run  21 Kettlebell Swings (53#/35#) 12 Pull-ups 400m Run 15 ...

October 26, 2012 Skill Day

Skills WOD: Rope Climb Progression or Practice (Focus on foot lock and technique)Muscle-Up Practi...

October 26, 2012 AMSNAP

As Many Rounds As Possible in 20 Minutes of: 10 Snatch (95#/65#)10 Ring Dips10 Knees-to-Elbows   ...

October 24, 2012 "Diane"

Strength WOD: 5/5/5Deadlift (moderately heavy working load, not a 5RM)  Conditioning WOD: For tim...

October 24, 2012 Pull Your Load

Strength WOD: 3 Sets of ME (Max Effort - Ends when you come off the bar; rest as needed between s...

October 23, 2012 Tabata That

Perform 8 intervals of  20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cl...

October 21, 2012 Team Kalsu

Main Class: In Teams of 2 complete "Team Kalsu": On the minute: One partner will complete 5 burpe...

October 19, 2012 Are You Ready For Some Mustache?

For Time:75 Squats50 Pull-ups20 Ring Dips50 Squats35 Pull-ups15 Ring Dips25 Squats20 Pull-ups10 R...

October 19, 2012 "Annie" All Cleaned Up

For Time: 10 Power Cleans (155#/105#)50 Double-Unders    50 AbMAt Sit-ups8 Power Cleans 40 Double...

October 18, 2012 Out Front

Strength WOD: 2/2/2/2/2/2Front Squat Conditioning WOD: Choose either: As Many Rounds As Possible ...

October 16, 2012 Snatch "DT"

5 Rounds for time:  9 Snatch Grip Deadlift (135#/95#)6 Hang Power Snatch (135#/95#)3 Overhead Squ...

October 16, 2012 Work Capacity Test

As Many Rounds As Possible in 15 Minutes of: 10 Hand Release Push-ups15 Wall Balls (20#/15#)20 Ke...

October 14, 2012 Hips and Hammies

Main Class:  As a team of 2 complete for time: 50 Deadlifts (185#/135#)50 Box Jumps (24"/20")40 D...

October 12, 2012 Gymnastics Triplet

As Many Rounds As Possible (AMRAP) in 15 minutes of: 3 Handstand Push-ups5 Pull-ups7 Knees-to-Elb...

October 11, 2012 250 WOD Party

Strength WOD: Every 45 seconds for 6 minutes complete the following sequence: 1 Power Clean + 1 H...

October 10, 2012 "Jackie"

Strength WOD: 3/3/3/3/3Push Press Conditioning WOD: "Jackie" For time: 1000m Row 50 Thrusters (45...

October 10, 2012 Snatch Practice

Strength WOD: 10 minutes to find: 1RM Snatch (Squat) Checkout WOD: For time: 50 Double-Unders5 Sn...

October 8, 2012 "Baseline + Clean & Jerks"

For Time:400m Run 40 Squats30 AbMat Sit-ups20 Push-ups (Hand Release)10 Pull-ups20 Clean and Jerk...

October 7, 2012 SCHEDULE Change:

Starting Tuesday 10/9 we added a 6:30AM class each Tuesday and Thursday with Coach Moe.  Rules on...

October 7, 2012 Pair Up

Main Class:  As a team of 2 complete for time: 60 Toes-to-Bar60 Deadlifts (225#/155#)400m Run60 W...

October 6, 2012 Hand Release Hell

As Many Rounds As Possible in 12 Minutes of: 6 Hang Squat Cleans (135#/95#)12 Hand Release Push-u...

October 4, 2012 Hook It

Strength WOD: Complete the following for load every minute on the minute (EMOM) for 10 minutes: 2...

October 3, 2012 "Blake"

"Blake" 4 rounds for time of:100 ft. Overhead Walking Lunge (45#/25# bumper plate)30 Box Jumps (2...

October 2, 2012 Snatch Pulls

Strength WOD: 3/3/3/3/3Snatch Pull * Touch and Go Conditioning WOD: 5 Rounds for time: 10 Burpees...

October 1, 2012 Monday Funday

3 Rounds for Time of:200m Run50 Double Unders25 Thrusters (95#/65#) Results View this photo View...

September 29, 2012 Too Many Workouts

Main Class:  As a team of 2 complete for time: 60 Back Squats (135#/95#)40 Pull-ups20 Shoulder to...

September 29, 2012 Climb, Throw, and Run

As Many Rounds As Possible in 15 Minutes of: 2 Rope Climbs (15')20 Wall Balls (20#/14#)200m Run R...

September 28, 2012 Snatching "Nancy"

5 Rounds for time:15 Power Snatch (95#/65#)400m Run Results View this photo View this photo Na...

September 27, 2012 SRCF Fight Shorts

SRCF Fight Shorts are a go! $50 each and these are Men's shorts only. They are the same style a...

September 26, 2012 10 Rep Max

Skills WOD: 20 Minutes to complete:  Back Squat10/10/10 Conditioning WOD: 5 Rounds for time:10 Ho...

September 25, 2012 Bunch of Jerks

Skills WOD: 10 Minutes to complete 3 Max Effort (ME) sets of:Muscle-ups * Sub 3 x ME sets of Stri...

September 24, 2012 At Least It Isn't "Badger"

For Time: 30 Squat Cleans (95#/65#)  30 Pull-ups400m Run  20 Squat Cleans 20 Pull-ups400m Run10 S...

September 23, 2012 Push Pull

Main Class:  As a team of 2 complete 3 Rounds for time: 50 Wall Ball (20#/14#)50 Push Press (75#/...

September 21, 2012 Over the Bar

5 Rounds for time: 15 Overhead Squats (95#/65#)15 Bar Facing Burpees Results View this photo Vie...

September 20, 2012 "Rowing Annie"

Strength WOD: Complete the following for load every minute on the minute (EMOM) for 10 minutes: 2...

September 19, 2012 Up Against the Wall

For time: 50 Double-Unders40 Med Ball Clean to Wall Ball Throw (20#/14#)30 Toes-to-Bar20 Kettlebe...

September 18, 2012 Clean Pulls

Strength WOD: 3/3/3/3/3Clean Pull * Touch and Go Conditioning WOD: 5 Rounds for time: 6 Deadlifts...

September 17, 2012 Secondhand Smoke

For time: 400m Run40 Pull-ups20 Handstand Push-ups400m Run30 Pull-ups15 Handstand Push-ups400m Ru...

September 15, 2012 Leg Work

Main Class:  As a team of 2 complete Max Reps (AMRAP) in 20 minutes of: Max Reps of Front Squat (...

September 14, 2012 Max Climb

Strength WOD: Complete the following for load every minute on the minute (EMOM) for 10 minutes: 3...

September 14, 2012 Cardio Day

2 Rounds for time: 800m Run15 Knees-to-Elbows30 Hand Release Push-ups500m Row Results View this ...

September 12, 2012 Speed Through the Middle

Strength WOD: Complete the following for load every minute on the minute (EMOM) for 10 minutes: 2...

September 11, 2012 Never Forget

"9/11: Never Forget SRCF Tribute WOD" 9 Rounds for time: 11 Box Jumps (24"/20") 11 Thrusters (75#...

September 10, 2012 Power Up

As Many Rounds As Possible in 20 Minutes: 10 Power Cleans (135#/95#)10 Burpees400m Run  * Advance...

September 9, 2012 "Nutts"

Friday: 5 Rounds for time: 400m Run  20 Alternating Jumping Lunges15 Hand Release Push-ups Result...

September 7, 2012 A Day Late...

5 Rounds for time: 15 Deadlifts (185#/135#)15 Toes-to-Bar Results View this photo View this phot...

September 5, 2012 "Jeremy"

Strength WOD: 15 Minutes to Complete: Overhead Squat3/3/3/3/3 Conditioning WOD: "Jeremy" 21-15-9 ...

September 5, 2012 Friday 9/7 Only: 0930 Class CANCELLED

This Friday 9/7 the 0930 Class only is CANCELLED! All other classes are on. If you are an AM pers...

September 4, 2012 "Daniel"

For Time: 400m Run50 Pull-ups21 Thrusters (95#/65#)800m Run21 Thrusters 50 Pull-ups 400m Run * ...

September 1, 2012 Team "Bear"

Partner Up and Complete As Many Reps As Possible in 18 Minutes of the Bear Complex: Power Clean (...

September 1, 2012 "Climbing Annie"

Skills: 10 Minutes to work on rope climbs, foot lock, or double-unders.  WOD: For Time: 50 Double...

August 31, 2012 Labor Day Weekend Schedule

Saturday 9/1: One class at 0930; NO advanced RX Class- WOD will have a "Scale-up" option for Adv...

August 31, 2012 Power and Speed

Strength WOD: Complete the following for load every minute on the minute (EMOM) for 10 minutes: 2...

August 29, 2012 Row Like You Hear Banjoes

Strength WOD: 20 Minutes to complete: Front Squat5/5/5/5/5 Conditioning WOD: For time: 1k Row Max...

August 28, 2012 Counting Up

For time: 25 Handstand Push-ups50 Toes-to-Bar800m Run 75 Push Press (75#/55#)150 Double Unders Re...

August 28, 2012 That's a Big Pood

Strength WOD: 8 minutes to complete: Shoulder Press 3/3/3/3 * Power Clean from floor Conditioning...

August 26, 2012 "Isa-Grace"

Main Class: "Anyway Overhead Anyhow" As a Team of Two, men lift 11,000 lbs. and women lift 7500 ...

August 25, 2012 Just Jump

Strength WOD: Complete the following for load every minute on the minute (EMOM) for 10 minutes: 2...

August 23, 2012 Thursday Gone Bad

5 Rounds of max reps of each of the following exercises: 1 Minute of Wall Balls (20#/14# to a 10'...

August 23, 2012 Happy Birthday Allison!

5 Rounds for time: Run 400m21 Deadlifts (185#/135#) Results View this photo View this photo Alli...

August 22, 2012 Death By Pull-up

Strength WOD: Back Squat 5/5/5/5/5 Checkout WOD: "Death By Pull-up" With a continuously running c...

August 20, 2012 Ring and Run

4 Rounds for Time:  Run 400m30 Air Squats20 Kettlebell Swings (53#/35#) 10 Ring Push-Ups * RX+ go...

August 19, 2012 Over the Top

Main Class: As a Team of 2 complete for time: Both team members must alternate and complete 10-8...

August 17, 2012 Rope and Run

Skills WOD: 12 Minutes to practice: Handstands, Handstand Walk, Rope Climb Progressions, or Rope ...

August 17, 2012 Do It Your Way

For Time: 20 Power Cleans (185#/135#)40 Lateral Jump Burpees (Jump over the bar and clap overhead...

August 15, 2012 Snatch and Run

Strength WOD: Complete the following for load every minute on the minute (EMOM) for 10 minutes: 2...

August 15, 2012 Burpee Pull-up Fun

Strength WOD: Complete the following for load every two minutes for 14 minutes: 1 Clean (Squat) +...

August 13, 2012 Tabata These

Perform 8 intervals of  20 seconds of work with 10 seconds of rest for each exercise. Rest 1 minu...

August 12, 2012 Clean and Jerk Day

Main Class: As a team of 2 complete as many reps as possible in 15 Minutes of: Run 200m Max rep ...

August 11, 2012 A Week of Heroes: "Rahoi"

Skills WOD: Complete one rep every minute on the minute for 10 minutes: 1 Muscle-up * Sub 1 dead ...

August 9, 2012 A Week of Heroes: "White"

 "White" (First Female Hero WOD) 5 Rounds for time: 3 Rope Climbs (15') 10 Toes-to-Bar21 Overhead...

August 8, 2012 A Week of Heroes: "Griff"

Strength WOD: Complete the following for load every two minutes for 14 minutes: 1 Snatch (Squat) ...

August 7, 2012 A Week of Heroes: "Rankel"

"Rankel" As Many Rounds As Possible in 20 Minutes of:6 Deadlift (225#/155#)7 Burpee Pull-up10 Ket...

August 6, 2012 A Week of Heroes: "Ledesma"

"Ledesma" Complete as many rounds as possible in 20 minutes of:  5 Parallette handstand push-ups ...

August 5, 2012 September OnRamp and CF Teens

If you are interested in starting OnRamp with us in September then please email us to get on the ...

August 4, 2012 "31Heroes"

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):8 Thrusters (15...

August 4, 2012 Power Up

Strength WOD: Every Minute on the Minute for 10 Minutes Complete: Power Clean 3 Reps * Do not hav...

August 3, 2012 "Randy"

For Time:75 Power Snatches (75#/55#) Skill Work: Pick a "goat" and work on it Results  View this ...

August 1, 2012 7 Up

Strength WOD: 3-3-3-3-3Deadlift * "Touch and Go" Reps, 15 minutes total. Conditioning WOD: 7 Roun...

August 1, 2012 Cluster

Strength WOD: 3-3-3Squat Clean Thruster aka "Cluster" * "Touch and Go" Reps; take 2 warm-up sets ...

July 30, 2012 Up and Down

For time: 20 Box Jumps (24"/20")30 Hand Release Push-ups 40 Wall Balls (20#/14#)50 Double-Unders1...

July 29, 2012 Team Helen-ish and 2012 CF Games Chipper

Main Class: As a team of 2 complete the following work for time: Run 2400m 180 Kettlebell Swings...

July 28, 2012 Climb-matic

Strength WOD: 12 Minutes to Establish: Shoulder Press2/2/2/2/2 Conditioning WOD: For time: 100 Ai...

July 26, 2012 Going Overhead

For time: 400m Run21 Overhead Squats (95#/65#)21 Box Jumps (24"/20")400m Run15 Overhead Squats (9...

July 25, 2012 Oly Test

Strength WOD: 18 Minutes to Establish: 1RM Snatch (Squat or Split) Rest 2 Minutes 20 Minutes to E...

July 24, 2012 Dead Pull

Skills: 5 minutes to practice:Ring/Bar Dips Double Unders  Rope Climbs  WOD: 21-15-9 Reps for tim...

July 24, 2012 On Your Toes

5 Rounds for time: 400m Run  10 Toes-to-Bar20 Push-ups30 Air Squats Results View this photo View ...

July 22, 2012 Track Triplet

Main Class: Inspired from the 2012 CF Games Team Triplet Event  In Teams of 2 complete for time: ...

July 20, 2012 Pick (and Push) Things Up

5 Rounds For Time: 7 Deadlift (275#/185#)30 Air Squats 7 Handstand Push-ups Results View this pho...

July 20, 2012 History of the CrossFit Games

This year was the fourth Games that Michelle and I have attended in person. Each year it has grow...

July 20, 2012 Run Over

3 Rounds For Time: 400m Run15 Overhead Squats (95#/65#)15 Burpees  Results View this photo View t...

July 20, 2012 "Power Elizabeth"

Strength WOD: In 10 minutes complete:Power Clean 5x2 * "Touch and Go" Reps; not singles x 2 Condi...

July 19, 2012 A Week's Worth of WOD's

Tuesday 7/17: For time: 100ft. Walking Lunges 21 Kettlebell Swings (53#/35#) 21 AbMat Sit-ups100f...

July 18, 2012 We're back!

Having just flown in last night we are settling back to the routine. I will get the WOD's from th...

July 11, 2012 Games Bound

AMRAP (As many rounds as possible) in 20 Minutes of: 6 Toes-to-Bar12 Wall Ball (20#/14#)12 Push-u...

July 9, 2012 Snatchers

Gymnastics Skill Work: 10 minutes to pick one and work on it! Muscle-upKipping Pull-upsRing Dips ...

July 9, 2012 Schedule Change: 2012 CrossFit Games

2012 CrossFit Games AKA our "4th Annual Epic-ation": This week and next the gym will have reduce...

July 8, 2012 "Team America"

Main Class: In Teams of 2 complete for time: 100 Kettlebell Swings (53#/35#) 50 Burpees 20 Pull-u...

July 7, 2012 Cardio Climb

AMRAP (As many rounds as possible) in 20 Minutes of: 400m Run1 Rope Climb (15')9 Box Jumps (30"/2...

July 6, 2012 Strength Test Part Deux

Strength WOD: 1RM Deadlift20 Minutes to find your max Checkout WOD: 3-6-9-6-3 Reps of each: Deadl...

July 5, 2012 "Dirty Thirty"

For time: 30 Box jumps (24"/20") 30 Jumping Pull-ups 30 KB Swings (53#/35#) 30 Walking Lunges 30 ...

July 4, 2012 Strength Test

Strength WOD: 1RM Back Squat20 Minutes to find your max Then Complete: 1RM Shoulder Press15 Minut...

July 3, 2012 "Where are my pull-ups?"

Gymnastics Skill Work: 10 minutes to pick one and work on it! Muscle-upKipping Pull-upsRing Dips ...

June 30, 2012 Hold On

Main Class: Teams of 2 complete for time: Chin Over Bar Pull-up Hold60 Hand Release Push-ups Dead...

June 29, 2012 Centurion

5 Rounds for time: 5 Power Cleans (205#/145#)10 Toes-to-Bar350m Row Results  View this photo View...

June 28, 2012 Down In Front

Strength WOD: Front Squat3/3/3/3/3 * 20 Minutes; find a heavy FS Conditioning WOD: 5 Rounds for t...

June 27, 2012 "Mary"

As Many Rounds As Possible in 20 Minutes of:5 Handstand Push-ups10 Pistols (alternating)15 Pull-u...

June 27, 2012 Triple 7

Strength WOD: Power Snatch1/1/1/1/1/1/1 * 20 Minutes; no split Conditioning WOD (from the 2010 CF...

June 27, 2012 July Schedule Changes (4th of July and CF Games)

2012 CrossFit Games AKA our "4th Annual Epic-ation": This means the gym will have reduced operati...

June 26, 2012 Bump and Grind

For Time: 50 Plate Ground to Overhead (45#/25#)75 Hand Release Push-ups100 Squats1250m Row Result...

June 24, 2012 Team Effort

Main Class: In Teams of 3 you have 20 Minutes to complete: 2000m row and 400 Double-unders * One ...

June 22, 2012 "Yes...Tabata That"

Tabata Intervals: Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest...

June 22, 2012 "Wall Ball Jackie"

For Time: 1000m Row 50 Wall Balls (20#/14#)30 Pull-ups * Compare to 12162011 Results View this ph...

June 21, 2012 Bunch of Jerks

Strength WOD: Push Jerk2/2/2/2 * 10 Minutes to complete 4x2; no split Conditioning WOD: 4 Rounds ...

June 20, 2012 Swing and Squat

As Many Rounds As Possible in 15 Minutes (AMRAP):200m Run  12 Kettlebell Swings (53#/35#) 9 Front...

June 18, 2012 Birthday Beatdown

5 Rounds for time: 30 Double-Unders10 Chest-to-Bar Pull-ups6 Snatches (135#/95#) Results View thi...

June 16, 2012 Climb, Clean and Jerk

Main Class: "Tag Team Grace" In Teams of 2, Complete the following for time: 90 Clean and Jerks (...

June 16, 2012 3 Rep Max

Strength WOD: Back Squat 3RM * 20 Minutes to find your 3RM Conditioning WOD: For time: 21 Burpees...

June 15, 2012 4 Minute Max

4 Minutes of Max Reps of Each Exercise: Row (Calories)Handstand Push-ups Back Squats (95#/65#)AbM...

June 13, 2012 Grab 'n Go

For time: 15 Pull-ups3 Power Cleans (155#/105#)12 Pull-ups6 Power Cleans 9 Pull-ups9 Power Cleans...

June 12, 2012 '09 CF Games Stadium Chipper

Strength WOD: 5/5/5/5 Deadlift (10 Minutes to work up to a heavy set of 5 touch and go) ...

June 12, 2012 Oh Squat!

For time: 10 Overhead Squats (95#/65#)200m Run9 Overhead Squats200m Run8 Overhead Squats200m Run7...

June 11, 2012 Pat Testimonial

"Stephanie and I have been doing Crossfit at SnoRidge Crossfit  for 12 months and have enjoyed th...

June 10, 2012 "Hope"

3 rounds of 1 Minute each of Max Reps: Burpees Power snatch (75#/55#)Box Jumps (24"/20")Thruster ...

June 9, 2012 Birthday WOD by Request

For Time: 1000m Row40 Weighted Sit-ups (Overhead)80 AbMat Sit-ups 120 Double-Unders Results View ...

June 8, 2012 Death by Squat Clean

Strength WOD: 2/2/2/2 Squat Clean (Work up to a heavy pair of reps, 60 seconds rest between sets)...

June 7, 2012 "Swingers"

Strength WOD: 3/3/3/3/3 Weighted Pull-ups (Strict pull-up; no kip) Conditioning WOD: 4 Rounds for...

June 6, 2012 "DT"

5 Rounds for time:  12 Deadlift (155#/105#)9 Hang Power Clean (155#/105#)6 Push Jerk (155#/105#) ...

June 5, 2012 Head, Shoulders, Knees and...Glutes

As many rounds as possible in 20 minutes of: 5 Handstand Push-ups10 Knees-to-Elbows15 Walking Lun...

June 4, 2012 CrossFit for Hope

CrossFit for Hope We are hosting CrossFit for Hope on June 9th and will join CrossFitters around...

June 3, 2012 Team Dynamic

Main Class: In Teams of 2, Complete 3 Rounds of the following for time: 400m Run50 Kettlebell Swi...

June 2, 2012 Rope Climb Friday Returns

For time: 20 Overhead Squats (95#/65#)4 Rope Climbs (15') 20 Overhead Squats (105#/70#)3 Rope Cli...

June 1, 2012 WOD-ible

Strength WOD: 2/2/2/2 Squat Clean (Every Minute on the Minute perform two cleans. Re-grip allowed...

May 30, 2012 "Bionic"

5 Rounds for time: 6 Sumo Deadlift High Pull (95#/65#)6 Burpees6 Front Squat (95#/65#)6 Kettleb...

May 30, 2012 Dip, Drive, Press

Strength WOD: 3/3/3/3 Push Press (60 sec rest between sets) Checkout WOD: For time: Row 300m20 Pu...

May 29, 2012 NW Regionals Wrap-up

Just like that the Regionals are over and done. Ancient history. 6 weeks before the CF Games kic...

May 28, 2012 "Murph"

For time: 1 Mile Run100 Pull-ups200 Push-ups300 Squats1 Mile Run* If you have a 20# Vest or Body ...

May 25, 2012 "Isabel"

Strength WOD: 2/2/2/2/2 Snatch (Work up to 75%-80% 1RM) Benchmark WOD: 30 Reps For Time: Snatch -...

May 23, 2012 "Pushing Helen"

3 Rounds For Time: 400m Run21 Kettlebell Swings (53#/35#)12 Handstand Push-ups Checkout WOD: Choo...

May 23, 2012 Memorial Day Weekend Schedule

CLOSED on Friday and Saturday (5/25 and 5/26) for Regionals. NO Classes! Spread the word! Monday ...

May 22, 2012 "Annie" is Back

Strength WOD: Load up and find: Back Squat20RM (Rep Max) Notes: This should be a maximal UNBROKEN...

May 21, 2012 Powerball

5 Rounds for time of: 10 Power Cleans (135#/95#) 15 Wall balls (20#/14#)  Results View this photo...

May 20, 2012 Armed Forces Day

Main Class: "Jerry"  Sergeant Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High ...

May 19, 2012 Walking Dead

4 Rounds For Time: 7 Muscle-ups15 Deadlifts (225#/155#)30 Walking Lunges  Results View this photo...

May 18, 2012 June OnRamp Full!

June 5th to June 16th OnRamp is full and sold out. We are adding a second OnRamp June 19th to Jun...

May 18, 2012 Max Snatch

Strength WOD: 12 Minutes to Establish: 1RM Snatch (Squat or sub Split; scale to power) Checkout W...

May 16, 2012 "Grace"

8 Minutes to warm-up to a heavy C&J Single.  For Time:30 Clean and Jerks (135#/95#) Condition...

May 15, 2012 Core to Extremity

Strength (Gymnastics) WOD: Alternate the following exercises: 3/3/3 Weighted Strict Pull-ups20/20...

May 14, 2012 Take "Fran" For A Run

For time: 400m Run21 Thrusters (95#/65#)21 Pull-ups300m Run15 Thrusters15 Pull-ups200m Run9 Thrus...

May 13, 2012 Carry Over

Main Class: In Teams of 2, Complete the following AMRAP (As Many Rounds As Possible) in 20 Minute...

May 11, 2012 Running For Snatches

5 Rounds for Time: 400m Run7 Power Snatch (135#/95#) Results View this photo View this photo To...

May 11, 2012 More Squats!

Strength WOD: 18 Minutes to load up and find: Back Squat20RM (Rep Max) Notes: This should be a ma...

May 9, 2012 2012 CF Games Regional WOD 2

2012 CrossFit Games Regional: Individual Event 2 For time:Row 2000 meters50 Pistols (One-legged s...

May 9, 2012 Big Box and Heavy Bell

Strength WOD: 12 Minutes: Deadlift* Work up to a heavy set of 5 touch and go reps Checkout WOD: F...

May 8, 2012 Success On the Slopes

For time: 400m Run60 Air Squats400m Run45 Push-ups400m Run30 Pull-ups 400m Run15 Handstand Push-u...

May 6, 2012 Dog Tired

Rest up and get ready for a week of constantly varied functional fitness across broad time and m...

May 6, 2012 "Team Fran" and "Fran on a Rope"

Main Class: "Team Fran" In Teams of 2, Complete the following for time: 100 Thrusters (95#/65#)10...

May 4, 2012 Get-up and Go

Skills Work: Complete 5 Rounds NOT for time: 3 Muscle-Ups 3 Turkish Get-ups (Right Arm) 3 Turkish...

May 4, 2012 Feats of Strength

Pt. 1 Strength WOD: 15 Minutes to find: Hang Power Clean3-3-3-3-3 Pt. 2 Strength WOD: 18 Minutes ...

May 2, 2012 "Diane"

For time: 21-15-9 Reps each of:Deadlift (225#/155#)Handstand Push-Up (Head to Floor) Results View...

May 1, 2012 Snatch and Grab

7 Rounds for Time of: 35 Double-Unders1 Snatch * Preferred lift is Squat Snatch; but may use Spli...

May 1, 2012 Monday Gone Bad

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises: BurpeesRow for Calor...

April 29, 2012 Meatza, Meatza!

Farmer Mark does Farmer Carry's: Rest! CrossFit Games Update: Regionals Week 1, Day 2 Nutrition:...

April 29, 2012 "Bradshaw"

Main Class: In Teams of 2, Complete the following for time: 1 Mile Run 150 Box Jumps (24"/20")100...

April 27, 2012 Down In Front

Strength WOD: Front Squat5-5-5 * Warm up the front squat then complete 3 sets of 5 at 70-75% of 1...

April 27, 2012 Bodyweight Day

Pre-WOD: Spend 10 Minutes working on Handstand skills or HS Push-ups and Toes-to-Bar For Time: 75...

April 25, 2012 Skills and Drills

Skills Work: 3 Rounds not for time (Focus on form and technique): 12 Push-ups 12 Kettlebell Swing...

April 25, 2012 20 Rep Max aka "Man Breakers"

Strength WOD: Back Squat20RM (Rep Max) Checkout WOD: 21-15-9 Reps of each for time: Pull-upsBurpe...

April 23, 2012 "Nancy"

5 Rounds for Time:400m Run Overhead Squat (95#/65#) * RX+ Option: If you have done this benchmark...

April 22, 2012 Fun In the Sun

Main Class: Partner up and alternate so each person completes: 8 rounds (each partner) for time o...

April 21, 2012 Hangman

For Time: 50 Box Jumps (20")5 Rope Climbs (15')50 Kettlebell Swings (53#/35#)50 AbMat Sit-ups 50 ...

April 20, 2012 Test 3

Strength WOD: Clean and Jerk3/2/1/1/1 * 15 Minutes for C&J practice with excellent technique....

April 19, 2012 Push Through

As Many Rounds As Possible in 15 Minutes of: 5 Deadlifts (225#/155#)10 Hand Release Push-ups25 Do...

April 18, 2012 Head, Shoulders, Knees and...Run

For Time: 800m Run Then 10 rounds of the couplet:7 Overhead Squats (95#/65#)7 Knees-to-Elbows800m...

April 17, 2012 Flop, Drop, Drive and Press

10-9-8-7-6-5-4-3-2-1 reps of each exercise for time: Burpee Box Jumps (24"/20")Push Press (115#/7...

April 15, 2012 "Dueling Wall Balls"

Main Class: Teams of 2 complete: Partner up and go head to head for 4 rounds each of: 400m RunMax...

April 14, 2012 "Death by Clean and Jerk"

With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean a...

April 12, 2012 Mass Lunge

For Time: 100ft. Walking Lunges21 Pull-ups21 AbMat Sit-ups100ft. Walking Lunges18 Pull-ups18 AbMa...

April 12, 2012 More Snatches?

Strength WOD: Snatch3/2/1/1/1 * 15 Minutes for Snatch practice with excellent technique. Re-grip ...

April 10, 2012 Build A Bar

2 Rounds for Time of: 400m Run 15 Deadlifts (225#/155#)15 Handstand Push-ups200m Run  15 Back Squ...

April 10, 2012 What's a Squat Clean Thruster?

Strength WOD: Squat Clean Thruster one rep every minute on the minute for 12 minutes. * Goal to i...

April 8, 2012 "Over Under"

Main Class: Teams of 2 complete: 10 min AMRAP: 200m RunMax Rep Overhead Squat (95#/65#)2 Minute R...

April 8, 2012 Cleaning Crew

Strength WOD: Hang Squat Clean2/2/2/2/2 * Re-grip is allowed, Drop, re-set, DL and go! Rest 60-75...

April 6, 2012 Take Your Medicine

Gymnastics Skill Work: Handstand Hold and Handstand Walk practice12 Minutes Main WOD: 5 Rounds fo...

April 5, 2012 Hang Tight

Strength WOD: Hang Squat Snatch2/2/2/2/2 * Re-grip is allowed, Drop, re-set, snatch DL and go! Re...

April 4, 2012 "Power Clean Annie"

For Time: 50 Double-Unders    50 AbMAt Sit-ups5 Power Cleans (135#/95#)40 Double-Unders    40 AbM...

April 3, 2012 Dead Run

For time: 21 Deadlifts (225#/155#)Run 800m15 DeadliftsRun 800m9  DeadliftsRun 800m Results View t...

April 2, 2012 Rest and Relax

Maggie with the best location for a handstand pic ever (Bora Bora): This was supposed to go up o...

April 1, 2012 Team AMRAP(s)

Main Class: Teams of 2 complete: 5 min AMRAP: Max Reps KB Swing (53#/35#)200m RowPerform as many ...

March 30, 2012 Scale Your Squat

For Time: 400m RunThen complete 5 Rounds of:5 Handstand Push-ups10 Front Squats (135#/95#) 400m R...

March 29, 2012 "Fun, Fun, Fun"

30-25-20-15-10 reps of each exercise for time: BurpeesBox Jumps (24"/20")Toes-to-Bar Results View...

March 29, 2012 Max Effort Row

Strength WOD: In 15 minutes complete:Snatch 2/2/2/2/2 * "Touch and Go" Reps; not singles x 2 Cond...

March 27, 2012 "Power Elizabeth"

Strength WOD: In 10 minutes complete:Power Clean 2RM * "Touch and Go" Reps; not singles x 2 Condi...

March 27, 2012 "Cindy"

As many rounds as possible (AMRAP) in 20 minutes of: 5 Pull-ups10 Push-ups15 Squats Results View ...

March 25, 2012 Wool Hoot and Contests!

(translated from Rona-type to Woo Hoo and Congrats) Mark made it! Fist bumps with double big exp...

March 25, 2012 End of the Open

For Time: 800m Run 30 Power Snatch (75#/55#) 20 Knees-to-Elbows30 Overhead Squat (75#/55#) 20 Lat...

March 24, 2012 Shoot 'Em Dead

For Time: Alternate 10/9/8/7/6/5...down to 1 of Deadlift (225#/155#) with 1/2/3/4/5/6...up to 10 ...

March 23, 2012 CrossFit Games Open 12.5 (or 11.6)

Workout 12.5 "Fran-rap" (make-ups on Saturday at 11am) CrossFit Games Open 12.5 Complete as many ...

March 21, 2012 Mad Skills

Strength WOD: 5/5/5/5/5Press (Strict) Skills WOD: Pick a minimum of 2 of the below skills or the ...

March 21, 2012 1000 Things To Do Before You Die

WOD #1: For Time: 1000m RowWorkout starts with 7 thrusters. Every minute on the minute (EMOM) com...

March 20, 2012 Max Reps

Strength WOD: 3/3/3/3/3Weighted Pull-ups (scale to dead hang pull-ups; with or without bands or r...

March 18, 2012 Max Climb

For Time: 3 Minutes of Max Effort Rope Climbs (15')1 Minute Rest3 Minutes of Max Effort 5m Shuttl...

March 17, 2012 "Rowing Annie"

For Time: 500m Row50 AbMAt Sit-ups400m Row40 AbMAt Sit-ups300m Row30 AbMAt Sit-ups200m Row20 AbMA...

March 15, 2012 CrossFit Games Open 12.4

CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:150 Wall b...

March 14, 2012 "JT"

21-15-9 Reps of each for time: Handstand Push-UpsRing DipsPush-Ups Results View this photoView th...

March 13, 2012 Chipper Day

For Time: 1000m Row 75 Kettlebell Swings (53#/35#) 50 AbMat Sit-ups25 Wall Balls (20#/14#) Result...

March 12, 2012 Hook and Sinker

Strength WOD: In 15 minutes complete:2/2/2/2/2 Deadlift  * "Touch and Go" Reps; not singles x 2 C...

March 10, 2012 "Team Chief"

In teams of 2 complete as many rounds as possible in 20 minutes of "1 Round of The Chief": 3 Powe...

March 10, 2012 Deja Vu

Gymnastics Skills: 3 rounds of Max Rep Muscle-Ups or work on progressions 3 Rounds for Time of: 3...

March 8, 2012 CrossFit Games Open 12.3

CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:15 Box Jum...

March 7, 2012 AMRAP before the CF Games Open AMRAP

Complete as many rounds and reps as possible in 9 minutes of:10 Dumbbell Hang Power Cleans (40#/2...

March 7, 2012 Clean Climbing

Strength WOD: In 12 minutes complete:2/2/2/2/2 Power Clean and Jerk  * "Touch and Go" Reps; not s...

March 5, 2012 Run Fast, Squat Faster

For time: 400m Run30 Back Squats (95#/65#)400m Run 20 Front Squats (95#/65#)400m Run  10 Overhead...

March 4, 2012 "Team Death by Kettlebell Swing"

In teams of 2 complete for time: 250 Kettlebell Swings (53#/35#)Begin the minute with 1 team memb...

March 3, 2012 "Running Christine"

3 Rounds for time: 400m Run12 Deadlift (Bodyweight)21 Box Jump (24"/20") Results View this photo ...

March 1, 2012 CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:30 Snatch...

February 29, 2012 Tastes Great or Less Filling?

Choose: "Lite" WOD (less filling) for time: 20 Handstand Push-ups40 Toes-to-Bar600m Run 60 Push P...

February 28, 2012 Squat Day

Strength WOD: Every minute on the minute (EMOM) for 10 minutes complete:5 Front Squats - unbroken...

February 28, 2012 Row and Throw

3 Rounds for Time of: 300m Row20 Wall Balls (20#/14#)10 Pull-ups Results View this photo View thi...

February 26, 2012 Lucy's Journey

12.1 Done and in the books: Quote of the Day: "When I started crossfit last year I couldn't even...

February 25, 2012 Hold On

Teams of 2 complete for time: Chin Over Bar Pull-up Hold60 Hand Release Push-ups Deadlift Hold (2...

February 24, 2012 Power Couplet

21-15-9 Reps of each for time of: Power Cleans (115#/75#)Thrusters (115#/75#) Results  View this ...

February 24, 2012 CrossFit Games Open 12.1

CrossFit Games Open 12.1 For a downloadable PDF of the workout, click here. Complete as many reps...

February 22, 2012 "Row Faster! I Hear Banjoes!"

10 Individually Timed Max Efforts of:100m Row Rest as needed between intervals, post time of each...

February 21, 2012 Overhead Max

Strength WOD: 25 Minutes to establish a:1RM Overhead Squat Checkout WOD: As Many Rounds As Possib...

February 21, 2012 Task Priority "Cindy"

Pre WOD: Spend 10 Minutes working on Handstand Walks/Holds or Handstand Push-ups 10 Rounds for Ti...

February 19, 2012 “By the way, you should do it.”

Lorraine overhead squats: In our recent 30 day "Stop the Slop Challenge" one of the challenges w...

February 18, 2012 Power "Amanda"

Main Class: Teams of 2 complete for time: 50 Power Snatch (115#/75#)60 Pull-ups70 Overhead Squat ...

February 17, 2012 Rope PR's

6 Rounds for time: 1 Rope Climb (15')10 Hand Release Push-ups15 Wall Balls (20#/14#)20 Double Und...

February 17, 2012 Max Deadlift

Strength WOD: 25 Minutes to warm-up and then take 3 attempts to find your 1RM Deadlift I love Lua...

February 16, 2012 "Stop the Slop Challenge" Winners

Winner winner. Paleo dinner! Lincoln crushes the Stop the Slop WOD rematch: The Nutrition Challe...

February 15, 2012 Max Press

Strength WOD: 25 Minutes to warm-up and then take 3 attempts to find your 1RM Shoulder Press Chec...

February 14, 2012 Max Back Squat

Strength WOD: 25 Minutes to warm-up and then take 3 attempts to find your 1RM Back Squat Checkout...

February 13, 2012 Med Ball Mash-up

7 Rounds for Time of: 10 Medicine Ball Clean to Wall Ball Throw (20#/14# to 10ft./9ft.)10 Pull-up...

February 12, 2012 Rest day

10 Days until the CF Games Open. Wake up and register now! This is about right. Read: 20 step st...

February 12, 2012 Box League NW Throwdown

Main Class: Teams of 2 complete 5 rounds each for time: 250m Row 15 Kettlebell Swings (53#/35#)20...

February 10, 2012 Scale It

5 Rounds for time: Run 400m21 Deadlifts (185#/135#)* Scale to 60% of your 1RM Results View this p...

February 10, 2012 Holy Squats

For time: 50 Back Squats (75#/55#)5 Rope Climbs (15') 40 Back Squats 4 Rope Climbs 30 Back Squats...

February 8, 2012 "7 Up"

Strength WOD: 20 Seconds L Sit x 3 3/3/3/3/3Weighted Dips Checkout WOD: 7 Rounds for Time of: 7 D...

February 7, 2012 "Stop the Slop" Re-Test

For Time:400m Run 40 Squats30 AbMat Sit-ups20 Push-ups10 Pull-ups20 Clean and Jerks (135#/95#)10 ...

February 6, 2012 Level 1!

For Time and Load: 30 Snatch (70% of 1RM)1 Mile Run* use Squat or Split Snatch Results View this ...

February 4, 2012 "Holbrook" and "Team 2 Minute Defense"

Main Class: "2 MInute Defense - Team" Teams of 2 alternate rounds and complete 10 rounds each for...

February 3, 2012 A Spin On "Helen"

3 rounds for time: 400m Run21 Deadlifts (135#/95#)12 Handstand Push-ups Results View this photoVi...

February 2, 2012 "Dirty Thirty"

For time: 30 Box jumps (24"/20") 30 Jumping Pull-ups 30 KB Swings (53#/35#) 30 Walking Lunges 30 ...

February 2, 2012 Elbows Up

Strength WOD: 3/3/3Front Squat * Warm up to three heavy working sets of 3 reps prior to the check...

January 31, 2012 Split Decision

Strength WOD: 1/1/1/1/1/1/1Split Snatch * Find your 1 Rep Max (1RM) Checkout WOD: Complete Max Ef...

January 30, 2012 Gripper

As Many Rounds As Possible in 20 Minutes: 20 Hand Release Push-ups30 AbMat Sit-ups40 Kettlebell S...

January 28, 2012 "The Air Force WOD" and a Team Twist

Main Class: Partner up and go for time: * Start with 4 burpees and EMOM stop and complete 4 burpe...

January 28, 2012 "Pistol Whipped"

As Many Rounds As Possible in 20 Minutes: 5 Med Ball Cleans (20#/14#)10 Pistols15 Double-Unders R...

January 27, 2012 Overpowered

Strength WOD: 3/3/3/3/3Overhead Squat * Find your 3 Rep Max (3RM) Checkout WOD: As Many Rounds as...

January 25, 2012 Happy Birthday Meghann!

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises: Muscle-upsBox Jumps ...

January 24, 2012 2010 Alabama Sectional WOD #2

For Time: 12 Deadlift (275#/165#)40 Wall Balls (20#/10# to 10' target)9 Deadlift 30 Wall Balls  6...

January 24, 2012 Cretus Ex Duellum Competition

This past weekend Coach Mark and Coach Moe both competed in the Cretus Ex Duellem (also referred ...

January 24, 2012 Happy Birthday Michelle and Cathy!

Today we celebrated Michelle's 11th Annual 29th Birthday and Cathy's 13th Annual 29th Birthday! 3...

January 22, 2012 "Trevor"

In Teams of 4; Complete For Time: 300 Pull-ups400 Push-ups500 AbMat Sit-ups600 Squats* Only 2 tea...

January 20, 2012 Snowmageddon Update:

We will have Saturday OnRamp and classes even if power is out. We will open the door for light so...

January 19, 2012 Snopocalypse Continues!

No power = no lights = no classes. Boo. Once we get power restored we will let you know and get...

January 19, 2012 All PM Classes and OnRamp cancelled. No power or lights!

All PM classes and OnRamp are cancelled tonight due to no power. Wallballs in the dark might get ...

January 19, 2012 Thursday AM Classes Cancelled Today!

Power is out and the gym is dark. Parking lot is a sheet of ice right now. No AM classes! If powe...

January 19, 2012 Keep It Unbroken

As Many Rounds As Possible in 15 Minutes: 2 Handstand Push-ups4 Knees-to-Elbows8 Kettlebell Swing...

January 18, 2012 Better Than Yesterday

5 Rounds for Time of: Max Reps Dead Hang Pull-ups* Rest 2 Minutes between rounds Checkout WOD: Fo...

January 16, 2012 Snow Update

Wednesday: Regular hours today

January 16, 2012 "Freddy's Revenge"

5 Rounds for Time: 5 Shoulder to Overhead (185#/135#) 10 Burpees* Use press, push press, jerk, sp...

January 16, 2012 Resolution Revolution 2012 at Stoneway CF

This past Saturday was the Stoneway CF Resolution Revolution 2012 team throwdown. SRCF had 3 tea...

January 15, 2012 "Tabata This"

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds...

January 13, 2012 This Is How We Roll

6 Rounds For Time: 200m Run 10 Sumo Deadlift (205#/145#)5 Handstand Push-ups  Results   View this...

January 13, 2012 What's a...

...thruster?! No one asked it today! PR! As Many Rounds As Possible in 12 Minutes of:1 Rope climb...

January 11, 2012 Cardio Day

3 Rounds for Time of: 800m RunRest 2 Minutes * Include rest time in total time Checkout WOD: 5 Ro...

January 11, 2012 SRCF Kids: Teens Class

Sign up and pay now to reserve a spot! Go to MindBody and and under Series & Memberships sele...

January 10, 2012 Not Quite "DT"

5 Rounds for time:  9 Deadlift (135#/95#)6 Hang Power Snatch (135#/95#)3 Overhead Squat (135#/95#...

January 10, 2012 "Stop the Slop WOD" Performance Challenge

For Time:400m Run 40 Squats30 AbMat Sit-ups20 Push-ups10 Pull-ups20 Clean and Jerks (135#/95#)10 ...

January 8, 2012 "The Stop the Slop Challenge Strikes Back"

The beginnings of the Paleo Rebellion: The "Stop the Slop Challenge" is back! It's time. Tomorro...

January 7, 2012 SRCF Nutrition Resources

The SnoRidge Paleo Recipe website is up! Check it out – SnoRidgePaleo.com: featuring great recipe...

January 7, 2012 "Nutts"

Main Class: "Team Nutts" In Teams of 2 Complete for Time: 10 Handstand Push-ups15 Deadlifts (250#...

January 7, 2012 Sumo Pull

For Time: 800m Run 21 Sumo Deadlift (205#/145#)800m Run 15 Sumo Deadlift 800m Run 9 Sumo Deadlift...

January 6, 2012 More Cowbell!

Strength WOD: 1RM Clean and Jerk 30 Minutes to work up to a 1RM clean and jerk (use split, power,...

January 5, 2012 Take the OnRamp to SnoRidge CrossFit

ONE SPOT REMAINING! Goodbye Elements, hello OnRamp!    Where we previously had our "Elements" pl...

January 4, 2012 Happy Birthday Christa and Nan!

2 Rounds for Time: 40 Row (Calories)40 Push Press (75#/55#)40 Kettlebell Swings (53#/35#)40 Burpe...

January 4, 2012 "Nasty Girls"

"Nasty Girls" 3 Rounds for Time:50 Air Squats7 Muscle-Ups10 Hang Power Cleans (135#/95#) or sub C...

January 2, 2012 Up and Down

For time: 20 Box Jumps (24"/20")30 Hand Release Push-ups 40 Wall Balls (20#/14#)50 Double-Unders1...

January 1, 2012 It's 2012: Make Your Resolutions!

Friday WOD 12/30: Strength WOD: 5/5/5/5/5Back Squat Checkout WOD: 2 Minute Challenge: Max Reps in...

January 1, 2012 Enter the Dragon

"The Year of the Dragon will be marked by excitement, unpredictability, exhilaration and intensit...

December 30, 2011 New Year's Weekend Schedule

Chuck Norris doesn't deadift. He calls Mark. Mark and his 515 lb. PR yesterday during the CrossF...

December 30, 2011 Warm-up and Mobilize

Do Your Mobility. No Excuses.  

December 30, 2011 Happy Birthday Greg!

5 Rounds for time: 12 Power Cleans (115#/75#)27 Double-Unders100m Run w/Bumper Plate (45#/25#) Re...

December 29, 2011 "High Five" Coach Sean!

AMRAP: As Many Rounds As Possible in 20 Minutes: 5 Handstand Push-ups 10 Knees-to-Elbows15 Steps,...

December 28, 2011 "Helen" and "Heavy Helen"

3 Rounds for time: 400m Run21 Kettlebell Swings (53#/35#)12 Pull-ups or "Heavy": 3 Rounds for tim...

December 26, 2011 Merry Christmas! (Now dial in your nutrition)

Too many insulin spiked egg nogs and Christmas cookies? Alright people for those who are wanting...

December 25, 2011 "12 WOD's of Christmas"

Like the song the "12 Days of Christmas", complete each exercise in ascending order then work bac...

December 23, 2011 Abs of Steel

For time: 50 Sit-ups50 Double-Unders 50 Sit-upsWalking Lunge 50 Steps50 Sit-ups50 Burpees50 Sit-u...

December 22, 2011 Row, Pull, and Run

3 Rounds for time: Row 500m20 Pull-upsRun 400m Results View this photo View this photo Wall cli...

December 21, 2011 Happy Birthday Teri!

Strength WOD: 1/1/1/1/1/1/1Thruster * Goal: Fail one rep Checkout WOD: As Many Rounds As Possible...

December 20, 2011 Wall Climb or Roaming "Diane"

Choose: "Wall Climb Diane" For time: 21 Deadlifts (225#/155#)9 Wall Climbs (Start and finish each...

December 19, 2011 Climb, Throw, and Run

As Many Rounds As Possible in 15 Minutes: 2 Rope Climbs (15')20 Wall Balls (20#/14#)200m Run Resu...

December 18, 2011 Coach Rona's 2 Year Anniversary

Rona recently hit her 2 year anniversary last month in the box. What a ride! Here's her own refle...

December 18, 2011 Team "300" and "Lynne"

Main Class: Partner up and complete "Team 300" for Time: 25 Pull-ups50 Deadlift (135#/95#)50 Push...

December 16, 2011 "Wall Ball Jackie"

For Time: 1000m Row 50 Wall Balls (20#/14#)30 Pull-ups * Pair up and count your partner and judge...

December 16, 2011 Abs and Hammies

5 Rounds for time: 400m Run25 abMat Sit-ups25 Good Mornings (45#/33# bar or Green: M/Blue: F band...

December 14, 2011 Powerful Snatches

Strength WOD: 20 Minutes to work up to a 1RM of:Power Snatch * Stay light for 10-12 minutes to fo...

December 14, 2011 "Elizabeth"

21-15-9 Reps Each for Time:Squat Clean (135#/95#) Ring Dips Results View this photo View this pho...

December 13, 2011 Press Series

For time: 800m Run 15 Strict Press (95#/65#)800m Run 15 Push Press  (115#/75#)800m Run 15 Push Je...

December 11, 2011 Dual AMRAP's

Main Class: As Many Rounds As Possible in 9 Minutes: 15 Box Jumps (24"/20")15 Deadlifts (185#/135...

December 9, 2011 Rope Climb Friday

For time: 30 Thrusters (75#/55#)3 Rope Climbs (15') 20 Thrusters 2 Rope Climbs 10 Thrusters1 Rop...

December 8, 2011 Handstand Cardio

3 Rounds for time: Row 500m10 Handstand Push-upsRun 400m Results View this photo View this photo ...

December 7, 2011 Happy Birthday Lisa!

5 Rounds for time: 11 Hang Power Snatch (75#/55#)30 Double-Unders Results View this photo View th...

December 7, 2011 Heavy Day

Strength WOD: 3/3/3/3/3/3/3Front Squat Checkout WOD: None! Work on a gymnastics skill for 10 minu...

December 5, 2011 "Angie"

For time: 100 Pull-ups100 Push-ups100 Sit-ups100 Squats or "Half Angie" 50 Reps of each exercise ...

December 4, 2011 Teamwork and "White"

Main Class: As a team of 2 complete the following for time: Row 2000m 120 Wall Balls (20#/14#) 80...

December 3, 2011 Walking (or Running) Dead

For time: 21 Deadlifts (225#/155#)Run 400m18 DeadliftsRun 400m15  DeadliftsRun 400m12 DeadliftsRu...

December 1, 2011 Dip and Drive

Strength WOD: 3/3/3/3/3/3/3Push Press Checkout WOD: Tabata AbMat Sit-ups * Perform max reps of ab...

December 1, 2011 "MoBros"

Quote of the Day: "With great mustache comes great responsibility." ~ Family Guy "MOBROS" for tim...

November 30, 2011 Happy Birthday Debra!

As Many Rounds As Possible in 15 Minutes: 200m Run11 Sumo Deadlift High Pull (95#/65#)26 Air Squa...

November 28, 2011 Coaches Prep Course

3 Rounds for time of: 10 Power Cleans (185#/135#)10 Burpees Results View this photo View this ph...

November 26, 2011 "Have It Your Way"

As a team of 2 complete the following work for time: Run 2400m 180 Kettlebell Swings (53#/35#) 12...

November 25, 2011 "Mile with a Mission"

As a team of 2 complete the following work for time: Run 1 mile as a team (2 member team) carryin...

November 24, 2011 Happy Thanksgiving!

Enjoy this day and give thanks for everything positive in your lives. Hug a loved one, your fami...

November 24, 2011 Smoker

3 Rounds for time: 15 Overhead Squat (95#/65#)15 Pull-ups15 Split Jerk (95#/65#)15 Toes-to-Bar15 ...

November 23, 2011 Bump and Grind

For Time: 50 Plate Ground to Overhead (45#/25#)75 Hand Release Push-ups100 Squats1250m Row Result...

November 21, 2011 Gobble Gobble!

Limited schedule this week to allow for everyone to be thankful for stuffing their faces. Please ...

November 21, 2011 The World's Fastest Lift

For time: 50 Double-Unders5 Snatch (Squat) - Choose Your Load40 Double-Unders4 Snatch30 Double-Un...

November 20, 2011 Thanksgiving Week Schedule

"Reebok CrossFit 3D Sidewalk Art Sets Guinness World Record" Today was a long day spent switchin...

November 19, 2011 2 Minute Warning

Choose a minimum of 5 of the following 2 Minute challenges: 2 Minutes Max Reps Challenge List: Ch...

November 19, 2011 Rope-a-dope

For Time: 10 Front Squat (135#/95#)1 Rope Climb (15')9 Front Squat  1 Rope Climb8 Front Squat 1 R...

November 18, 2011 Sch-wing!

21-18-15-12-9-6-3 Reps of each for time: Kettlebell Swing (53#/35#)Pull-ups Results View this pho...

November 16, 2011 Heavy Overhead

Strength WOD: 5/5/4/3/2/1/1/1Overhead Squat Checkout WOD: Partner up and complete 3 Rounds for ti...

November 15, 2011 Snatch then Squat not Squat Snatch

3 Rounds for time:Run 400m10 Dumbbell Hang Power Snatch (each arm) (40#/25#)50 Squats Results Vie...

November 14, 2011 Happy Birthday Mark!

5 Rounds for time of: 11 Power Cleans (155#/105#)12 Burpees Results  View this photo View this ph...

November 14, 2011 Strong Men

Yesterday was Mt. Rainier's Strongest Man and Woman, a fundraiser for FragileX Research held at ...

November 13, 2011 Tag Team "Cindy"

In Teams of 2 Complete As Many Rounds As Possible ("Cindy") in 20 Minutes of:5 Pull-ups10 Push-up...

November 11, 2011 "Jack"

As Many Rounds As Possible in 20 Minutes:10 Push Press (115#/75#)10 Kettlebell Swings (53#/35#)10...

November 11, 2011 Happy Birthday Coach Rona!

4 Rounds for Time: 200m Run15 ft. Rope Climb (2 climbs Men / 1 climb Women)11 Deadlifts (225#/155...

November 9, 2011 Rowing Sprints

10 Individually Timed Max Efforts of:100m Row Rest as needed between intervals, post time of each...

November 8, 2011 Happy Birthday Steph!

5 Rounds for time of: 11 Hang Power Cleans (115#/75#)5 Handstand-ups30 AbMat Sit-ups Results  Vie...

November 8, 2011 "Karen"

For time: 150 Wall Balls (20# to 10' target/14# to 9' target) Results View this photo View this p...

November 6, 2011 "A Large Glass of CrossFit Kool-Aid"

This post is a motivating email from Lindsay that we received a little over a week ago and just h...

November 6, 2011 Rowing Standards

Team WOD for time of: Partner one Row 500 meters and partner 2 starts the following stations:  20...

November 5, 2011 Power Hour

Strength WOD: 1/1/1/1/1/1/1Power Clean (Find your 1RM "Rep Max") Checkout WOD: 5 Rounds for Time ...

November 4, 2011 Happy Birthday Lorraine!

6 Rounds for time of: 11 Burpees 3 Thrusters (115#/75#)  11 Kettlebell Swings (53#/35#) 3 Thrust...

November 2, 2011 Dead Pull

As Many Rounds As Possible (AMRAP) in 15 Minutes of: 5 Deadlifts (225#/155#)7 Chest-to-Bar Pull-u...

November 1, 2011 Row, Squat and Run

3 Rounds for time: Row 500m21 Back Squats (95#/65#)Run 400m Results View this photo View this pho...

November 1, 2011 "Boxed In"

As Many Rounds As Possible in 15 Minutes of: 12 Push Press (75#/55#)10 Box Jump (24"/20") Results...

October 30, 2011 "Frankenchipper"

Creepy Combination for time of: 400m Run  21 Kettlebell Swings (53#/35#) 12 Pull-ups 400m Run 15 ...

October 29, 2011 Squat Deep and Swing

5 Rounds for Time of: 7 Squat Clean (155#/105#)14 Kettlebell Swings (53#/35#) Results View this p...

October 27, 2011 Pull-up Test

Strength WOD: 3/3/3/3/3Weighted Pull-ups (Strict, no kipping) Checkout WOD: Tabata Row (Calories)...

October 26, 2011 Snatch-Fest

Strength WOD: 3/3/3/3/3Power Snatch (Find your 3RM "Rep Max") Checkout WOD: 5 Rounds for Time of:...

October 25, 2011 On Your Toes

5 Rounds for time: 400m Run  10 Toes-to-Bar20 Push-ups30 Air Squats Results View this photo View ...

October 25, 2011 Halloween Schedule:

Monday, October 31st we will be canceling the 5pm, 6pm and 7pm classes due to Trick-or-Treating. ...

October 25, 2011 What's a Thruster?

4 Rounds for Time of: 400m Run 15 Thrusters (95#/65#) 15 Pull-ups Results View this photoView thi...

October 23, 2011 Tag, You're It!

Saturday Main Class WOD: In Teams of 2 Complete 10 Rounds for Time:  5 Deadlifts (275#/185#)10 Bo...

October 22, 2011 Burpees Suck

October 22, 2011 Clean and Jerk plus Cindy

Strength WOD: 3/3/2/1 Clean and Jerk * 10 Minutes to warm up to a working load Checkout WOD: 10 R...

October 20, 2011 Row and Throw

4 Rounds of 3 Minutes each round for Max Reps: 500m Row Max Reps Wall Balls (20#/14#) * Rest 3 mi...

October 19, 2011 "Brenton"

5 Rounds for Time of: Bear Crawl 100 Feet Standing Broad Jump 100 Feet (Complete 3 Burpees after ...

October 18, 2011 "Running Diane"

For time: 21 Deadlifts (225#/155#)21 Handstand Push-ups400m Run 15 Deadlifts 15 Handstand Push-up...

October 18, 2011 Overkill

3 Rounds for Time: 400m Run30 Overhead Squats (75#/55#)21 Pull-ups   Results View this photo View...

October 16, 2011 Hold Up

Clock Watching: Yesterday as part of the warm-up was some very basic skill work on holding the ...

October 16, 2011 "Partner Filthy Fifty"

Main Class: "Partner Filthy Fifty" - In teams of 2 complete for time: 50 Box Jumps (24"/20")50 Ju...

October 14, 2011 Up Front

Strength WOD: 2/2/2/2/2Front Squat (Find your 2RM "Rep Max") Checkout WOD: AMRAP in 10 Minutes of...

October 14, 2011 Climb-Max

Choose: 5 Rounds for Max Reps (3 Minutes each): 15' Rope ClimbsorDead Hang Pull-ups  * Rest 3 Min...

October 13, 2011 Happy Birthday Laura!

AMRAP (As Many Rounds As Possible) in 15 minutes: 200m Run10 Power Snatch (75#/55#)9 Sumo Deadlif...

October 11, 2011 Jello Legs

For Time: 40 Overhead Walking Lunges (45#/25#) 6 Burpee Box Jumps (24"/20") 30 Overhead Walking L...

October 11, 2011 "Team Jackie"

In teams of 2, complete 1 round each for time of: 1000m Row 50 Thrusters (45#/33#)30 Pull-ups * E...

October 9, 2011 Amazing Grace

"Grace": For Time30 Clean and Jerks (135#/95#) Results View this photo View this photo CrossFit...

October 7, 2011 Out of Gas

40-30-20-10 Rep rounds for time: Row (Calories)Push-upsBox Jumps (24"/20")AbMat Sit-ups Results V...

October 6, 2011 Happy Birthday Heidi!

5 Rounds for Time: 200m Run9 Chest to Bar Pull-ups22 Wall Balls (20#/14#)  Results View this phot...

October 5, 2011 Deadly Double

Strength WOD: 10/10/10Deadlift (Find your 10RM "Rep Max") Checkout WOD: 5 Rounds for Time: 35 Dou...

October 4, 2011 AM-Bear-RAP

As Many Rounds As Possible (AMRAP) in 15 minutes:  1 Power Clean (95#/65#)2 Front Squat (95#/65#)...

October 4, 2011 "Death by Kettlebell Swing"

With a continuously running clock perform 2 Kettlebell Swings (53#/35#) the first minute, 4 Kettl...

October 2, 2011 What's on your checklist?

Do you have a list? Should you? I made mine today. What kind of list am I talking about? A list ...

October 1, 2011 "Dueling Squat Cleans"

Main Class: 3 Rounds for time:400m RunMax Rep Squat Cleans (95#/65#) Partner up and go "head to h...

September 30, 2011 Happy Birthday Derek!

As Many Rounds As Possible (AMRAP) in 15 minutes of: 8 Thrusters (95#/65#)2 Muscle-ups8 Burpee Bo...

September 29, 2011 Push and Pull

Strength WOD: 3/3/3/3/3 (Warm-up and find your 3RM "3 Rep Max"):Push Press Checkout WOD: For Time...

September 28, 2011 "Randy"

For Time:75 Power Snatches (75#/55#) Results  View this photo View this photo Lucy and Don tackle...

September 27, 2011 Return of the Squatch Kids

5 rounds for time: 200m Row12 Medicine Ball Cleans (20#/14#)7 Handstand Push-ups200m Run Results ...

September 26, 2011 New Classes

Schedule Changes: NEW: 8:30AM class every single day M-Fr NEW: 7pm Classes M-Th Wednesday Mobi...

September 26, 2011 Doubled Over

21 Overhead Squats (95#/65#)50 Double-Unders15 Overhead Squats 50 Double-Unders 9 Overhead Squats...

September 25, 2011 Rules of the Road

Amy N. handstands in the Swiss Alps while on vacation: Food for thought: "Pardon My French" from...

September 24, 2011 Water Wings

5 Rounds for time: 30 Air Squats10 Chest-to-Bar Pull-ups5 Clean & Jerks (135#/95#) * RX+ opti...

September 23, 2011 Death by 10m Sprints

Skill Work: 15 Minutes to work on kipping (pull-ups, rings, dips and handstand push-ups) Then com...

September 23, 2011 Happy Birthday Lindsay!

2 Rounds for time: 29 Power Clean (115#/75#)29 Box Jumps (24"/20")29 Toes-to-Bar29 Box Jumps (24"...

September 21, 2011 "Man Made"

5 Rounds for Time: 400m Run7 Dumbbell Man-makers (35#/25#) Results View this photo View this pho...

September 20, 2011 FGB6 Event Video

Strength WOD: Deadlift 5x3 (5 sets of 3 reps) 3/3/3/3/3  Immediately after complete the following...

September 19, 2011 Choose Your Snatch

For time and load: 800m RunSnatch (Squat) 30 Reps800m Run Results View this photo View this phot...

September 18, 2011 SCHEDULE Change:

ATTENTION: Okay all you early 6am Class Junkies, we are officially canceling those classes and RE...

September 17, 2011 Fight Gone Bad 6

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises: Wall Balls (20#/14# ...

September 17, 2011 Ring Work

Choice of WOD's! As Many Rounds As Possible (AMRAP) in 20 Minutes of: 400m Run15 Supine Ring Rows...

September 15, 2011 "Bionic"

5 Rounds for time: 6 Sumo Deadlift High Pull (95#/65#)6 Burpees6 Front Squat (95#/65#)6 Kettlebel...

September 14, 2011 Gymnastics Triplet

As Many Rounds As Possible (AMRAP) in 15 minutes of: 3 Handstand Push-ups5 Pull-ups7 Knees-to-Elb...

September 13, 2011 I ♥ Burpees

Strength WOD: 2/2/2/2/2 (Warm-up and find your 2 Rep Max):Clean (Full Squat) Checkout WOD: For Ti...

September 12, 2011 "Bottom to Bottom Tabata and a Mile"

"Bottom to Bottom" Tabata Squats Immediately after rising up from the last tabata squat complete:...

September 12, 2011 What's SUP Squatch!

Yesterday was our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. ...

September 11, 2011 9/11: Never Forget

Choose and remember: "343" honoring the 343 firefighters who died on 9/11. For honor and respect ...

September 10, 2011 CF Games on ESPN2!

CrossFit Games Coming To ESPN2 starting Wednesday, September 14th at 8:00pm EST - video [wmv] [mov]

September 10, 2011 A Week of Teamwork: "Team Triplets"

As a team of 3 complete the following two triplets for time: 1000m Row20 Dumbbell Man-Makers (35#...

September 8, 2011 A Week of Teamwork: "Hammer Time"

As a team of 2 complete 10 Rounds for Time of: 12 Deadlift (225#/155#)50m Sprint20 Sledgehammer T...

September 7, 2011 A Week of Teamwork: "Team AMRAP Nancy-Style"

As a team of 2 complete Max Reps (AMRAP) in 20 minutes of: Max Reps of Overhead Squat (95#/65#)40...

September 6, 2011 A Week of Teamwork: "Row, Wall Ball, and Kettlebell"

As a team of 2 complete As Many Rounds As Possible (AMRAP) in 20 minutes of: 10 Calorie Row15 Wal...

September 5, 2011 A Week of Teamwork: "Team Angie"

As a Team of 2 complete for time: 100 Pull-ups100 Push-ups100 Sit-ups100 Squats * One partner mus...

September 4, 2011 Labor Day Schedule

Monday Labor Day will be one class at 10AM only!  Visiting CF Centurion for 31Heroes (pictured wi...

September 4, 2011 "31Heroes"

AMRAP 31 Min (As Many Reps As Possible)8 Thrusters (155#/105#)6 Rope Climbs (15 ft. ascent)11 Box...

September 3, 2011 Tabata Time

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds...

September 1, 2011 Deadlift and Toes to Bar

Strength WOD: 15 Minutes to find your 3RM (3 Rep Max) of:Deadlift Checkout WOD: 5 Rounds for Time...

August 31, 2011 "Happy Birthday Don!"

AMRAP (As Many Rounds As Possible) in 15 Minutes of:100m Run8 Hang Power Clean (115#/75#)25 Doubl...

August 30, 2011 "Fran"

Three rounds, 21, 15, 9 reps of the each of the following for time:Thruster (95#/65#)Pull-ups  Re...

August 29, 2011 "Box Jump Annie"

50/40/30/20/10 of each of the following for time: Box Jumps (24"/20")AbMat Sit-ups Results View t...

August 28, 2011 For best results...

Chill (As Lorraine is demo'ing here). Or just play: Or simply go and be: Happy Sunday! "Behind...

August 27, 2011 A Week of the Girls: "Isabel"

30 Reps For Time: Snatch - Power or Squat (135#/95#) Or make-up any Girl you missed this week! (D...

August 26, 2011 A Week of the Girls: "Nancy"

5 Rounds for Time:400m Run Overhead Squat (95#/65#) Results View this photo Don all smiles for so...

August 25, 2011 A Week of the Girls: "Grace"

"Grace": For Time30 Clean and Jerks (135#/95#) Results View this photo View this photo "That's W...

August 24, 2011 A Week of the Girls: "Helen"

3 Rounds for time: 400m Run21 Kettlebell Swings (53#/35#)12 Pull-ups Results View this photo Quot...

August 24, 2011 "Ja-Manda"

AMRAP (As Many Rounds As Possible) in 20 Minutes of:1000m Row35 Back Squat (95#/65#)44 Double-Und...

August 22, 2011 A Week of the Girls: "Diane"

For time: 21-15-9 Reps each of:Deadlift (225#/155#)Handstand Push-Up (Head to Floor) Results View...

August 21, 2011 Weekend Wrap-Up

Saturday's WOD: AMRAP (As Many Rounds As Possible) in 20 Minutes of:400m Run5 Power Snatch (135#/...

August 19, 2011 Curling Iron

5 Rounds for Time:10 Ring Dips12 Pistols (Alternating)30 Double-Unders Results  View this photo ...

August 18, 2011 Run, Deadlift

As Many Rounds As Possible for 12 Minutes (AMRAP):400m Run5 Deadlifts  * Post Load and Time (Use ...

August 18, 2011 Over the Top

Strength WOD: 3/3/3/3/3 Overhead Squat  Checkout WOD: As Many Rounds As Possible (AMRAP) in 7 Min...

August 16, 2011 CF Games Masters Chipper

For time: 10 Handstand Push-ups20 Wall Ball (20#/14#)30 Toes-to-Bar40 Power Cleans (135#/95#)50 B...

August 15, 2011 Four Times the Fun

4 Individually Timed Rows: 500m RowEach row is a max effort. Rest 3 minutes between rounds. Resul...

August 14, 2011 No 6AM Classes for 8/17 to 8/29!

Coach Moe is on vacation and the 6AM Class is on hiatus!  Please note for the below dates there w...

August 14, 2011 Basic Training

This week is kind of basic training. The WOD's aren't all basic, in fact some are the opposite. ...

August 13, 2011 Teamwork

Main Class: In Teams of 3 complete: 3000m Row (One rower per team) After row is complete, then mo...

August 12, 2011 A Week of Heroes: "Hammer"

5 Power Cleans (135#/95#)10 Front Squats (135#/95#)5 Push Jerk (135#/95#) 20 Pull-upsRest 90 seco...

August 11, 2011 A Week of Heroes: "Nate"

Quote of the Day: "This nation will remain the home of the free only so long as it is the home of...

August 11, 2011 A Week of Heroes: "Michael"

3 Rounds for time: Run 800m50 Back Extensions (Sub Good Mornings 45#/33#)50 Sit-ups Results View ...

August 9, 2011 A Week of Heroes: "Josh"

21 Overhead Squats (95#/65#)42 Pull-ups15 Overhead Squats30 Pull-ups9 Overhead Squats18 Pull-ups ...

August 8, 2011 A Week of Heroes: "McGhee"

As Many Rounds As Possible in 30 minutes of: 5 Deadlift (275#/185#)13 Push Ups9 Box Jumps (24"/20...

August 7, 2011 Honoring Heroes

"People sleep peaceably in their beds at night only because rough men stand ready to do violence...

August 7, 2011 Team Kalsu

In Teams of 2 complete: On the minute: One partner will complete 5 burpees and perform max rep th...

August 6, 2011 Summer Squatch Fest!

Alternate 5/4/3/2/1 reps of each for time: Rope Climbs (15')Clean & Jerks (155#/105# for Rds....

August 5, 2011 Birthday Couple

4 Rounds for time of:26 Box Jumps (24"/20")31m Overhead Walking Lunge (45# plate/25# plate)26 Pus...

August 3, 2011 "Rankel"

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st ...

August 3, 2011 Game(s) Over

Quote of the Day: "It's not what happens to you that determines how far you will go in life; it i...

July 29, 2011 Game On

We are in Games mode this weekend and generally being awesome. If you are trying to reach us via ...

July 28, 2011 Death by 10m Sprints

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 me...

July 27, 2011 "Annie"

Alternate 50/40/30/20/10 reps of each for time: Double UndersSit Ups (AbMAt) Checkout WOD: 2 Minu...

July 27, 2011 It's Raining Snatches!

Strength WOD: Every Minute On the Minute (EMOM) for 15 Minutes complete 1 Snatch (Squat)Post lowe...

July 25, 2011 "Cindy"

As Many Rounds As Possible in 20 Minutes of:5 Pull-ups10 Push-ups15 Squats Results View this phot...

July 24, 2011 Squatch Spotlight: Pat

Pat getting ready to lift:   I wanted to start something new on the blog after getting the idea ...

July 23, 2011 "2 Minute Max" and "Dead Run"

From Friday: For Time:21 Deadlift (225#/155#)800m Run15 Deadlift 800m Run9 Deadlift 800m Run Resu...

July 21, 2011 Schedule Note:

**Schedule Update - Spread the word** We will now have 2 classes on Thursday 7/28 at 8:30am and ...

July 21, 2011 "DT"

5 Rounds for time:  12 Deadlift (155#/105#)9 Hang Power Clean (155#/105#)6 Push Jerk (155#/105#) ...

July 21, 2011 "Baseline"

2 Rounds for Time:400m Run40 Squats30 Sit-ups20 Push-ups10 Pull-ups * Vest (20#/15#) Optional if ...

July 19, 2011 "Death by Thruster"

With a continuously running clock perform 1 thruster the first minute, 2 thrusters the second min...

July 19, 2011 Chipper Monday

For time:   30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings (53#/35#) 60 Sit-ups (AbMat) ...

July 18, 2011 Rope-a-dope

Rob and Rona working on some skills demonstrating the new rope climb standard. You must be invert...

July 17, 2011 Team Effort

Main Class - In Teams of 3 you have 20 Minutes to complete: 2000 meter row and 400 Double-unders ...

July 16, 2011 Do It Your Way

For Time: 20 Power Cleans (185#/135#)40 Lateral Jump Burpees (Jump over the bar and clap overhead...

July 15, 2011 "Morrison"

50-40-30-20-10 Rep rounds for time: Wall Balls (20#/14#)Box Jumps (24"/20")Kettlebell Swings (53#...

July 14, 2011 CrossFit Love Note

Strength WOD: Press5/5/5/5/5 Checkout WOD: 10 Rounds for time: 100m Run15 AbMat Sit-ups Results V...

July 12, 2011 "Death by Pull-up"

Strength WOD: 15 Minutes to find your Deadlift 3RM (3 Rep Max) Checkout WOD immediately after: "...

July 11, 2011 Snatch and Run

3 Rounds for time of: 400m Run15 Squat Snatch (75#/55#)9 Handstand Push-ups Results View this pho...

July 10, 2011 Rest and Play

Play: Or Rest: CF Games: The Men of the 2011 Reebok CrossFit Games Events: Sign up for the Rai...

July 10, 2011 "Tabata This"

Main Class - "Tabata This": For each of the below exercises perform max reps for 8 consecutive Ta...

July 9, 2011 Hollow and Flat

For Time: 1000m Row50 Hollow Rocks30 Burpees50 Romanian Deadlifts (45#/33#)1000m Row Results View...

July 7, 2011 Happy Birthday Cristin!

Strength WOD: Front Squat 7x2 2/2/2/2/2/2/2 * Cristin's birthday is 7/2 Check Out WOD Immediately...

July 6, 2011 Great Basin Qualifier WOD

5 Rounds for Time: 7 Deadlift (275#/185#)30 Squats7 Handstand Push-ups* From the 2009 Great Basin...

July 5, 2011 Pick-A-Path

Choose your load and go for time: Run 800m30 Clean and JerksRun 800m Results View this photo Vie...

July 5, 2011 Head-to-Head

Partner up and complete 7 Rounds of max reps of each of the following exercises: One partner runs...

July 3, 2011 "Fight Gone Bad"

Main Class: Compete 3 Rounds of 1 Minute of max reps of each of the following exercises: Wall Bal...

July 2, 2011 Camaraderie

5 Rounds of: 400m Run20 Supine Ring Rows30 AbMat Sit-ups * Supine ring rows: Bottom of rings shou...

June 30, 2011 Get Back Up

Complements of District CrossFit: Complete 5 Rounds of 90 seconds each of: 5 Back SquatMax Reps B...

June 29, 2011 Bells and Ropes

For Time: 50 Double-Unders10 Kettlebell Swings (53#/35#)40 Double-Unders20 Kettlebell Swings30 Do...

June 28, 2011 "The Chief"

"The Chief" Max Rounds in 3 Min. of: 3 Power Cleans (135#/95#)6 Push-ups9 Squats Rest 1 minute. R...

June 27, 2011 Happy Birthday Coach Moe!

For Time: 1000m Row37 Thrusters (115#/75#)37 Chest-to-Bar Pull-ups Results View this photo View ...

June 26, 2011 Handstands Across America

First off congrats to our Squatches Moe, Jill, Laura and Marc who all ran the Rock N' Roll Marat...

June 25, 2011 Over My Head

21, 18, 15, 12, 9 reps of:  Overhead Squats (95#/65#) Toes-to-Bar Results View this photo Attent...

June 23, 2011 Bodyweight Skills Session

As many reps as possible in 5 minutes of each movement: 5 Min. Max Rep Double-Unders5 Min. Max Re...

June 23, 2011 Just Pick It Up

Strength WOD: Deadlift 1RM * Find your 1 Rep Max in 25 Minutes. When the time stops your attempts...

June 21, 2011 Run Forrest Run!

2 Minute Challenge: As Many Reps As Possible Max Rep Chest-to-Bar Pull-ups in 2 Minutes Main WOD:...

June 20, 2011 Suckfest

As Many Rounds As Possible in 20 Minutes: 5 Thruster (95#/65#)7 Hang Power Clean (95#/65#)10 Sumo...

June 20, 2011 Happy Father's Day!

Happy Father's Day to all you dads out there. Sit back and enjoy. Notes: TIME! The Regionals are...

June 19, 2011 Tag, You're It!

Saturday WOD: In Teams of 2 Complete 10 Rounds for Time:  5 Deadlifts (275#/185#)10 Box Jumps (24...

June 18, 2011 "Filthy Fifty"

For Time: 50 Box Jumps (24"/20")50 Jumping Pull-ups50 Kettlebell Swings  (35#/26#)50 Walking Lung...

June 17, 2011 "Running Fran"

For time: 400m Run21 Thrusters (95#/65#)21 Pull-ups400m Run15 Thrusters15 Pull-ups400m Run9 Thrus...

June 15, 2011 Cleans and Burpees

Strength WOD: Hang Power Clean2/2/2/2/2 Checkout WOD: 3 Rounds for Time: 15 Hang Power Cleans (13...

June 14, 2011 Nicole Goes Overhead

As Many Reps As Possible in 20 Minutes: Run 400mMax Rep Overhead Squats (95#/65#)* Score total re...

June 14, 2011 2011 CrossFit Games Regional Workout 1

For time: 1000m Run30 Handstand Push-ups1000m Row Results View this photo View this photo Mark a...

June 13, 2011 NW Regionals is in the books!

After a fun, long, exhausting, and awesome weekend the NW Regionals are behind us. Congrats and ...

June 9, 2011 Grace meets Griff

For time: 800m Run10 Clean & Jerks (135#/95#)400m Run Backwards10 Clean & Jerks 800m Run1...

June 9, 2011 "Throw me the rope."

For time: 15 Deadlifts (225#/155#)5 Rope Climbs (15'/12')12 Deadlifts4 Rope Climbs 9 Deadlifts 3 ...

June 8, 2011 "Tyler"

5 Rounds for Time: 7 Muscle-Ups21 Sumo Deadlift High Pull (20#/14#) Results View this photoView t...

June 7, 2011 ATTENTION:

Gym is open for Friday for 0930 class ONLY! Remainder of Friday and all of Saturday we are CLOSED...

June 7, 2011 "Pistol Whipped"

As Many Rounds As Possible in 20 Minutes: 5 Med Ball Cleans (20#/14#)10 Pistols15 Double-Unders R...

June 5, 2011 Food for Thought

Intense exercise is only part of the equation. Don't neglect your nutrition: The Real Food Pyram...

June 5, 2011 "Tag Team"

In teams of 2 complete for time: 300 Kettlebell Swings (53#/35#)Run 400m* One team member swings ...

June 4, 2011 2k Row

For Time: 2000m Row Results View this photo Both of these 5 year old girls rowed a sub 8 minute 2...

June 3, 2011 SnoRidge CrossFit Kids Session 2

5 Rounds For time: 20 Wall Balls (20#/14#)20 Box Jumps (24"/20") Results View this photo View thi...

June 1, 2011 What's CrossFit?

10 Rounds for Time: 3 Deadlifts (275#/185#)6 Clapping Push-ups9 Toes-to-Bar Results View this pho...

June 1, 2011 Snatch-tastic!

Strength WOD: Squat SnatchTake 12 Minutes to find your 1RM Checkout WOD: For time: 50 Double-Unde...

May 30, 2011 "Murph"

For time: 1 Mile Run100 Pull-ups200 Push-ups300 Squats1 Mile Run* If you have a 20# Vest or Body ...

May 29, 2011 Snatch Decision

3 Rounds for Time: 400m Run21 Squat Snatch (75#/55#)15 Push Press (75#/55#) Results View this pho...

May 28, 2011 Break It Up

For Time:50 Deadlift (245#/165#) 50 Burpee Box Jumps (24"/20") * Partition the reps however you w...

May 27, 2011 Triple Play

For time:  1 Mile Run30 Knees-to-Elbows (K2E)75 Double-Unders800m Run20 Knees-to-Elbows 50 Double...

May 26, 2011 "Elizabeth"

21-15-9 Reps Each for Time:Squat Clean (135#/95#) Ring Dips Results View this photo View this ph...

May 25, 2011 Tres Cumpleaños!

For time: 1000m Row41 Back Squat (75#/55#)800m Run39 Power Snatch (75#/55#)50 Double-Unders38 Sum...

May 24, 2011 C2B, Wall Balls and KettleHell

AMRAP (As Many Rounds As Possible) in 20 Minutes: 5 Chest-to-Bar Pull-ups10 Wall Balls (20'/14')1...

May 22, 2011 Sunday Routine

Get Rest: Perform Maintenance: Clean and Organize: Start over tomorrow and Do Work: "Sir Char...

May 22, 2011 CF Games 2011 Regionals Team WOD 6

For time: 20 Calorie Row30 Burpees 40 Dumbbell Ground to Overhead Press (45#/20#)50 Toes-to-Bar10...

May 21, 2011 "Push Pull"

For time: 10 Push Press (135#/95#)5 Rope Climbs (15'/12')8 Push Press 4 Rope Climbs 6 Push Press ...

May 20, 2011 Front Load

Strength WOD: Front Squat3/3/3/3/3 Checkout WOD: For time: 30 Bodyweight Front Squats 1 Mile Run ...

May 18, 2011 "Diane"

For time: 21-15-9 Reps each of:Deadlift (225#/155#)Handstand Push-Up (Head to Floor) Results View...

May 17, 2011 Bar Facing Burpees are Back

5 Rounds for time: 15 Overhead Squats (95#/65#)15 Bar Facing Burpees Results View this photo View...

May 17, 2011 "Angie"

For time: 100 Pull-ups100 Push-ups100 Sit-ups100 Squats or "Half Angie" 50 Reps of each exercise ...

May 15, 2011 Forging Fitter Kids

Rest Up: Forging Fitter Kiddos: CF Kids fun on Saturday! We gotta try this game for the adults ...

May 15, 2011 Deep Thoughts

Quote of the Day: "You gain strength, courage, and confidence by every experience in which you re...

May 14, 2011 Double Down

For Time: 10 Thrusters50 Double-Unders8 Thrusters40 Double-Unders6 Thrusters30 Double-Unders4 Thr...

May 14, 2011 Triple Trouble

21-15-9 Reps of each for time: Box Jumps (24"/20")Power Snatch (75#/55#)Chest-to-Bar Pull-ups Res...

May 12, 2011 Sun-sational day!

5 rounds for time: 250m Row10 Deadlifts (225#/155#)30 AbMat Sit-Ups Results View this photo View...

May 11, 2011 "Death by Power Clean"

Strength WOD: Press (Strict)3/3/3 Checkout WOD: With a continuously running clock perform 1 Power...

May 10, 2011 "Moore"

"Moore" Complete as many rounds in 20 minutes as you can of:Rope Climb, 1 ascent (15'/12')Run 400...

May 9, 2011 Medicine Ball Medley

Five rounds for time of:15 Wall Balls (20#/14#)15 Medicine Ball Cleans (20#/14#) Results View thi...

May 8, 2011 Team SRCF at the Northwest Throwdown

Whoo Hoo, congrats, wool hoots and contests to Sangeeta, Lucy and Lindsay (pictured L to R) for ...

May 8, 2011 "Helen Meets Grace"

In a Team of 2, Complete For Time: 3 Rounds for Time:400m Run21 Kettlebell Swings (53#/35#)12 Pul...

May 7, 2011 New Coach

For Time: 50 Lunges10 Push-ups40 Lunges20 Push-ups30 Lunges30 Push-ups20 Lunges 40 Push-ups 10 Lu...

May 5, 2011 Birthday WOD: The Zohan

For Time: 1 Mile Run 29 Deadlift (275#/185#)11 Muscle-Ups29 Kettlebell Swing (70#/53#)11 Muscle-U...

May 5, 2011 "Gwen"

For Load: 15-12-9 reps of Clean and Jerk Rules: Choose a weight Touch and Go only at the floor; ...

May 3, 2011 Gassed

3 rounds for time: 500m Row21 Burpees400m Run Results View this photo View this photo Way Too Mu...

May 3, 2011 CrossFit Gymnastics Trainer Course June 25th - 26th

Register now to attend the CF Gymnastics Trainer Course in June here at SnoRidge CrossFit! Two da...

May 2, 2011 "Roy"

"Roy" Five rounds for time of:15 Deadlifts (225#/155#)20 Box jumps (24"/20")25 Pull-ups Results V...

May 2, 2011 "CrossFit Games Open 11.6"

CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep sche...

May 1, 2011 Story of Awesomeness

Yesterday's WOD and results will be posted later today but first I wanted to share this story of ...

April 29, 2011 Broadway CrossFit Style

5 rounds for time: 10 Burpees20 Kettlebell Swings (53#/35#)30 AbMat Sit-ups100 ft. Standing Broad...

April 28, 2011 Birthday Bunch

5 rounds for time: 200m Row12 Medicine Ball Cleans (20#/14#)7 Handstand Push-ups200m Run Results ...

April 27, 2011 Overhead Fun

Strength WOD: 20 Minutes to find your Overhead Squat 3RM (3 Rep Max)  Score highest 3RM load Imme...

April 27, 2011 Raise Your Hand If Your Sure

21/15/9 Reps of each of the following for time: Kettlebell Snatch - Left Arm (53#/35#)Kettlebell ...

April 25, 2011 "Zombie Helen"

Strength WOD: Weighted Dead Hang Pull-ups3/3/3 3 rounds for time: 400m Run21 Deadlifts (Bodyweigh...

April 24, 2011 CF Games Open WOD Pics

Michelle's Open WOD training tip of the day: "When throwing balls, try cupping the bottom instead...

April 24, 2011 "Bar and Hammer"

Dueling Bar and Hammer: Partner up and go head to head for max reps total:400m RunFront Squat (95...

April 23, 2011 DealSwarm Deal of the Day!

Got a friend who wants to try SnoRidge CrossFit? We are offering an awesome deal for Only $50 fo...

April 23, 2011 Annie Goes Rock Climbing

For Time: 50 Double-Unders1 Rope Climb (15'/12')40 Double-Unders2 Rope Climbs30 Double-Unders3 Ro...

April 21, 2011 Run Forrest Run!

Complete Each Individual Max Effort Run For Time: 1 Mile RunRest 3 Minutes1200m RunRest 2 Minutes...

April 20, 2011 CrossFit Games Open WOD 11.5

Complete as many rounds and reps in 20 minutes of:5 Power clean (145#/100#)10 Toes to bar15 Wall ...

April 20, 2011 Snatch-tastic!

Strength WOD: Snatch one rep every minute on the minute for 15 minutes. Score highest and lowest ...

April 18, 2011 "Badger"

Choose: "Badger" : In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA wh...

April 17, 2011 Do Not Hang Your Head

Read Rob's (CrossFit Dad) blog post first  The Most Important Words I Heard This Week "Do Not Han...

April 17, 2011 2 Minute Challenge

Complete the following 2 Minute Challenges: 2 Minute Max Effort Box Jumps (24"/20")Rest 3 Minutes...

April 16, 2011 SnoRidge CrossFit Kids = Fun for Little Squatches

"Annie" For time: 50/40/30/20/10 reps each of:Double UndersAbMat Sit-ups *Post WOD pick a gymnast...

April 15, 2011 "Power Clean Cindy"

Strength WOD: Power Clean3/3/3 Checkout WOD: For Time: 10 Power Cleans (135#/95#)5 Rounds of Cind...

April 13, 2011 CrossFit Games Open 11.4

CrossFit Games Open 11.4: Complete as many rounds and reps as possible in 10 minutes of:60 Bar-fa...

April 12, 2011 Push It

For Time: 400m Run  21 Push Press (115#/75#)400m Run  18 Push Press400m Run  15 Push Press400m Ru...

April 11, 2011 Sumo Jump

5 Rounds for time:20 Box Jumps (24"/20")15 Sumo Deadlift HIgh Pull (95#/65#) Results View this ph...

April 10, 2011 Typical Week

Read: Mind Over Matters by CrossFit Lisbeth A few images from this past week that capture CrossFi...

April 10, 2011 Team Karen

In Teams of 2 Complete for Time:300 Wallballs (20#/14# to a 10'/9' line) * Partition Reps as need...

April 10, 2011 No 6am Classes this week only!

Moe is on vacation so there are no early-bird classes this week. They will resume next Monday 4/18!

April 9, 2011 Adaptation

For time: 100ft. Walking Lunges 21 Kettlebell Swings (53#/35#) 21 AbMat Sit-ups100ft. Walking Lun...

April 7, 2011 "Nicole"

As Many Rounds As Possible in 20 Minutes:400m RunMax Rep Pull-ups Run first then perform max rep ...

April 6, 2011 CrossFit Games Open WOD 11.3

CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of:Squat clean...

April 5, 2011 Run, Deadlift

As Many Rounds As Possible for 12 Minutes (AMRAP):400m Run5 Deadlifts  * Post Load and Time (Use ...

April 4, 2011 4 Minute Max

Four Minutes of Max Reps of Each Exercise: Row (Calories)Handstand Push-ups Back Squats (95#/65#)...

April 3, 2011 Got Results?

Moe's Logbook: Quote of the day: “If you go out there to not lose, you’re not going to perform t...

April 2, 2011 "Broomstick Mile"

In a team of 2 share a bar and each member completes the following exercises for time: 25 Back Sq...

April 2, 2011 Birthday Bonanza

3 Rounds for Time:32 Wallball (20#/14#)35 Double-Unders 32 Pull-ups Results View this photo View...

March 31, 2011 Row, Rest, Recover

4 Individually Timed Rows: 500m RowEach row is a max effort. Rest 3 minutes between rounds. Check...

March 30, 2011 CrossFit Games Open 11.2

CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:9 Deadlift...

March 29, 2011 What's a Thruster?

Strength WOD:  Thruster3/3/3/3/3 Checkout WOD: 21, 15, 9 reps of each for time of: Thrusters (95#...

March 28, 2011 Sch-wing!

21-18-15-12-9-6-3 Reps of each for time: Kettlebell Swing (53#/35#)Pull-ups Results View this pho...

March 27, 2011 Drop-In's and "Bring a Friend" Policy

Post WOD Box of Awesome: Enjoy your Sunday Funday! Drop-In's and "Bring a Friend" Policy: We lov...

March 27, 2011 Power Rangers

In Teams of 2, Complete the following for time: 1 Mile Run 150 Box Jumps (24"/20")100 Power Clean...

March 25, 2011 "Jeremy"

21-15-9 Reps for time: Overhead Squat (95#/65#)Burpees Results View this photo View this photo ...

March 24, 2011 Gun Show

Strength WOD:  Deadlift2/2/2/2/2 Checkout WOD: As Many Rounds As Possible in 7 Minutes of: 7 Dead...

March 23, 2011 "Maltz Challenge"

For Time: 400 m Run 50 Pull-ups 200 m Kettlebell Farmer's Walk (53/35 lbs each hand)50 Ring Dips...

March 22, 2011 Pull and Push

5 Rounds for time: 400m Run 10 Sumo Deadlift High Pull (95#/65#)10 Push Press (95#/65#) Results V...

March 21, 2011 Rope-a-dope

For Time: 10 Front Squat (135#/95#)1 Rope Climb (15'/12')9 Front Squat  1 Rope Climb8 Front Squat...

March 20, 2011 Chest Bumps and Contests to Rona!

(Or Congrats if you aren't typing "Rona Style") Rona is officially a CF Level 1 Certified Trainer...

March 20, 2011 Focus and Recharge

Moe: Focus before the Fury of the Open WOD 11.1 (Picture by Andrea): Read this. Women especially...

March 19, 2011 Get Back to the Bar

Seven rounds for time of:10 Wallball shots (20#/14# to 10'/9' target) 10 Pull-ups or  Take #2 o...

March 18, 2011 "Christine" and Push-Up Standards

3 Rounds for time: 500m Row 12 Deadlift (Bodyweight)21 Box Jumps (24"/20") Results View this phot...

March 18, 2011 Happy St. Burpee Day!

Strength WOD:  Back Squat5/5/5/5/5 Checkout WOD: For Time: 100 Burpees (Newbies complete 50 Burpe...

March 17, 2011 SRCF Opt-in Info for the CF Games Open

ATTENTION: Schedule Change: From 3/19 to 4/30 the regular Saturday Class will be 9:30am to 10:30...

March 16, 2011 "CrossFit Games Open 11.1"

CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of:30 Double-...

March 15, 2011 Clean Ladder

For Time: 10 Power Cleans (135#/95#)200m Run9 Power Cleans 200m Run8 Power Cleans200m Run7 Power ...

March 14, 2011 "Happy Birthday Pat!"

Pat turned 46 yet still WOD's like a 20 year old. Crazy! Compete 3 or 5 Rounds of 46 Seconds each...

March 13, 2011 Games Open Info for SRCF

ATTENTION: Schedule Change: For the next 6 weeks (3/19 to 4/23) the regular Saturday Class will b...

March 13, 2011 SRCF Version 3.0 Grand Opening and "Team Grace"

"Tag Team Grace": In teams of 2 or 3 complete for time:90 Clean and Jerks (135#/95#) Rules: Shar...

March 12, 2011 Death by 10m Sprints

For Time: 50 Toes-to-Bar Rest 5 minutes, loosen up and then complete: With a continuously running...

March 10, 2011 Bodyweight Blitz

For time: 90 Double-Unders60 AbMat Sit-ups 30 Pull-ups60 Double-Unders40 AbMat Sit-ups 20 Pull-up...

March 10, 2011 "Loaded for Bear"

Quote of the Day: "Friendships born on the field of athletic strife are the real gold of competit...

March 8, 2011 Double Trouble

For time: 35 Deadlifts (250#/175#)45 Box Jumps (24"/20")1 Mile Run Results View this photo View ...

March 7, 2011 Snatch and Run

3 Rounds for time of: 400m Run15 Squat Snatch (75#/55#)9 Handstand Push-ups Results View this pho...

March 6, 2011 "Tiger Blood is all about details"

Quote of the day: "Details make the man, and woman. Tiger Blood is all about details." ~ Kelly St...

March 6, 2011 Team Thruster

In teams of two, complete for time: 100 Thrusters (135#/95#) * Alternate between athletes every m...

March 5, 2011 "Freakin' Forty"

Happy Birthday Anna! This birthday WOD is a spin on the "Filthy Fifty" and "Dirty Thirty". For th...

March 3, 2011 Push It

5 Rounds for time of: 400m Run10 Push Press (95#/65#)20 Push-ups Results View this photo Follow t...

March 2, 2011 Front Loader

Strength WOD: Front Squat3/3/3/3/3 Checkout WOD: For Time: 1000m Row  Followed by 21-15-9 Reps fo...

March 1, 2011 Preparing for the 2011 CF Games Open

21-15-9 Reps for time of: Sumo Deadlift High-Pull (95#/65#) Overhead Squat (95#/65#)  Results Vie...

February 28, 2011 Strictly Speaking

As Many Rounds As Possible (AMRAP) in 20 Minutes of: 5 Strict Pull-ups (Overhand Grip Only)10 AbM...

February 27, 2011 Maggie

"Elevating Body, Thoughts, and Mood" by CrossFit Lisbeth Yesterday was a rough day for our famil...

February 27, 2011 Games Worthy

3 Rounds for time of: 30 Push-ups (Hand Release)Rope Climb (15'/12') 21 Overhead Squats (95#/65#)...

February 25, 2011 Power Stroke

3 Rounds for Time: 500m Row 21 Hang Power Snatch (75#/55#)  Results View this photo Today's WOD ...

February 25, 2011 1st Pull-up!

This feat from yesterday deserved it's own post. (Also I forgot to import it from the camera last...

February 24, 2011 "Death by Burpee"

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute,...

February 23, 2011 Winner, Winner, Chicken Dinner! (Paleo of course)

Coaches vs. "Mary" Choose between the following AMRAP's: "Pistol Whipped" AMRAP (As Many Rounds ...

February 22, 2011 "Jackie" Performance Challenge Results are in!

Strength WOD: Deadlift3/3/3/3/3 Checkout WOD: 4 Rounds for Time: 5 Deadlifts (225#/155#) 10 Knees...

February 21, 2011 "Wittman"

Seven rounds for time of: 15 Kettlebell swings (53#/35#)15 Power clean (95#/65#)15 Box Jumps (24"...

February 20, 2011 Restful Sunday

Coaches WOD on Saturday:   Read: Rest: A Four Letter Word by CrossFit Lisbeth Want to know what ...

February 20, 2011 "The Slop is Stopped"! (Plus Jackie Pt. Deux)

"Jackie": For Time: 1000m Row 50 Thrusters (45#/33#)30 Pull-ups Results View this photo Compare ...

February 18, 2011 Hang It Up

Strength WOD: Hang Power Clean3/3/3/3/3 Checkout WOD: 5 Rounds for Time: 10 Hang Power Clean (95#...

February 17, 2011 View From Above

3 Rounds for Time: 1 Rope Climb (15')15 AbMat Sit-ups15 Burpees 1 Rope Climb (15')15 AbMat Sit-up...

February 17, 2011 Great Basin Qualifier

5 Rounds for Time: 7 Deadlift (275#/185#)30 Squats7 Handstand Push-ups* From the 2009 Great Basin...

February 15, 2011 "Pick Your Poison"

3 Rounds for total reps: You will choose one movement to do for 3:00, then another to do for 2:00...

February 15, 2011 Birthday WOD

Perform two consecutive AMRAP's (As Many Rounds as Possible) for 11 Minutes of each couplet: 11 W...

February 15, 2011 Post delayed

Due to the painting of the old box (the bane of my existence) going into the wee hours of the nig...

February 13, 2011 My Funny Valentine...

Jenna and her new valentine (she has gotten close with her rower during her third trimester): Ou...

February 12, 2011 "Isabel"

30 Reps For Time: Snatch - Power or Squat (135#/95#) * Partner up for counting reps Results View ...

February 11, 2011 Pull. Then Pull.

21-15-9 Reps of each for time: Deadlift (225#/155#)Pull-ups Results View this photo Quote of the ...

February 10, 2011 "4 by 4"

4 Individually Timed Runs: 400m RunEach run is a max effort. Rest 2 minutes between rounds. or 4 ...

February 9, 2011 Press Off

Strength WOD: Strict Press3/3/3/3/3 Checkout WOD: "The Nickel" 5 Rounds for time: 5 Broad Jumps (...

February 9, 2011 Going Overhead

For time: 400m Run21 Overhead Squats (95#/65#)21 Box Jumps (24"/20")400m Run15 Overhead Squats (9...

February 8, 2011 Learning to Climb

Quote of the Day: "Identifying and overcoming natural fear is one of the pleasing struggles intri...

February 6, 2011 Up and Running

Saturday WOD-together at Cascade CF with SnoValley CF and Sculptor CF: For time: 500m Row15 AbMat...

February 5, 2011 Got lights?

Post will be delayed due to technical difficulties wiring the lights and fan in the box today... ...

February 5, 2011 Double Trouble

5 Rounds for Time: 21 Thruster (75#/55#)21 Double-Unders Results View this photo Mark B. butterfl...

February 4, 2011 A date with "Helen"

Choose and then 3-2-1 Go: "Helen" 3 rounds for time: 400m Run21 Kettlebell Swings (53#/35#)12 Pu...

February 3, 2011 Goodbye SRCF Version 2.0!

Tuesday 2/1 WOD: You will choose one movement to do for 4:00, then another to do for 3:00, anothe...

February 2, 2011 SnoRidge CrossFit Version 3.0! It's ON!

All classes will now be in our new box starting TOMORROW (Thurs 2/3). Please bare with the moving...

February 1, 2011 Dead Run

For time: 21 Deadlifts (225#/155#)Run 800m15 DeadliftsRun 800m9  DeadliftsRun 800m Results View t...

January 31, 2011 Progress

We are making tons of it! We have a lot of details left before the equipment and mat move for ti...

January 30, 2011 Again Faster WOD 9 (the redux)

10 Rounds for Time:10 Box Jumps (24"/20")10 Pull-ups Results View this photo Compare to Previous ...

January 29, 2011 "2 Minute Defense"

Jeremy coaching Nadia: Strength WOD: 12 Minutes find your 1RM Clean and Jerk*Squat or Power Clea...

January 28, 2011 Row, Push, Repeat

Strength WOD: 5/5/5/5Back Squat Then Complete: As Many Rounds As Possible for 15 Minutes: 250m Ro...

January 27, 2011 "Sugarholics"

3 Rounds for Time: 10 Deadlifts (275#/185#)50 Double-Unders Results  View this photo View this ph...

January 26, 2011 Take a Walk

4 Rounds for Time:50m Walking Lunges 50 AbMat Sit-ups Results View this photo AbMat Smiles: Toni...

January 24, 2011 Happy Birthday Michelle and Cathy!

Today we celebrated Michelle's 10th Annual 29th Birthday and Cathy's 12th Annual 29th Birthday! 3...

January 23, 2011 Restful Sunday

Have a restful Sunday. Monday is a two-fer birthday WOD for Michelle and Cathy! "Newbies" scale #...

January 22, 2011 Camp Awesome

Sectionals Training WOD: 10 Minutes to find a 1RM Power Clean   Check Out WOD After: Every Minute...

January 21, 2011 Running (or Rowing) for Dummies

7 Rounds for Time: 200m Run or 250m Row10 Dumbbell Push Press (40#/25#)10 Med Ball Cleans (20#/14...

January 20, 2011 "The Air Force WOD"

For time: * EMOM complete 4 burpees; with remaining time in each minute complete: 20 Thrusters (9...

January 19, 2011 "What I Learned When I Fell Off the Wagon"

AMRAP (As Many Rounds As Possible) in 16 Minutes: 8 Chest-to-Bar Pull-ups8 Pistols (4 per leg) 8 ...

January 19, 2011 Power Up

Strength WOD: Power Snatch  1/1/1/1/1 Check Out WOD Immediately After: 5 Rounds for Time:10 Burpe...

January 17, 2011 Happy Birthday Curtis!

AMRAP (As Many Rounds As Possible) in 21 Minutes: 5 Hand Release Push-ups10 Kettlebell Swings (53...

January 16, 2011 Rest vs. Euro Training

Quote of the Day: "Rest is the sweet sauce of labor" ~ Plutarch Jenna had her baby shower today. ...

January 15, 2011 "Fran"

Three rounds, 21, 15, 9 reps of the each of the following for time:Thruster (95#/65#)Pull-ups  Re...

January 14, 2011 Games Throwback

5 Rounds for Time:5 Deadlift (275#/185#)10 Burpees  Results  View this photo Deads and Burpees wi...

January 14, 2011 Saturday 1/15 Schedule

9am Training for Sectionals Athletes 10am Regular Class Time

January 13, 2011 Snatch and Go

5 Rounds for time: 15 Power Snatches (95#/65#)400m Run Results View this photo View this photo ...

January 12, 2011 Doubled Over

AMRAP (As Many Rounds As Possible) for 20 Minutes: 5 Knees-to Elbows10 Wall Balls (20#/14#)20 Dou...

January 11, 2011 "Bear"

"Bear Complex"  Perform 5 rounds of 7 sets (complexes) of the following sequence: Power Clean Fro...

January 11, 2011 0930 Class is ON!

0930 class is ON like Donkey Kong!

January 10, 2011 "Baseline"

2 Rounds for Time:400m Run (or 500m Row for those who started with row)40 Squats30 Sit-ups20 Push...

January 10, 2011 New Tuesday and Thursday 8:30am Class

Starting this Thursday on 1/13 we will start a 0830am class with Mark B. every Tuesday and Thursd...

January 9, 2011 250th WOD Club

So many of you have reached (or are close to reaching) 250 WOD's here in the box! That is an excl...

January 8, 2011 "Stop the Slop" Kicks Off! (Oh and Jackie Pays a Visit)

For Time: 1000m Row 50 Thrusters (45#/33#)30 Pull-ups Results View this photo Compare to Previous...

January 8, 2011 "Donkey Kong"

21, 15, 9 reps of each for Time:BurpeesKettlebell Swings (53#/35#)Box Jumps (24"/20") Results Vie...

January 7, 2011 Friday 6pm Class starts today!

We now have a 5pm class with Moe and a 6pm class with Jeremy every Friday starting......NOW! Kick...

January 7, 2011 Deadlift, Rest, Repeat 10 Times

Strength WOD: Resting 60 Seconds Between Sets  Deadlift 2/2/2/2/2/2/2/2/2/2 Check Out WOD Immedia...

January 5, 2011 "Double the Fun"

4 Rounds of 3 Minutes Each Round to Complete: 500m RowMax Reps of Double-Unders in remaining time...

January 5, 2011 "Cindy...but worse!"

AMRAP (As Many Rounds As Possible) for 20 Minutes: 5 Chest-to-Bar Pull-ups10 Ring Dips 15 Overhea...

January 3, 2011 "Death by Wall Ball"

With a continuously running clock perform 2 Wall Balls the first minute, 4 Wall Balls the second ...

January 2, 2011 2011: Time to "Stop the Slop"

"Stop the Slop Challenge": Who's IN? It's time. Actually it's overdue. We are kicking off our Nu...

December 31, 2010 "Happy New Year!"

For Time: 31 Hang Power Cleans (75#/55#) 31 AbMat Sit-ups 31 Push-ups (Hands Release from Floor)3...

December 30, 2010 "Bottom to Bottom Tabata"

Tabata Squat: Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work f...

December 29, 2010 Power Hour

Strength WOD: Power Clean 3/3/3 Checkout: AMRAP (As Many Rounds As Possible) in 15 minutes: 2 Pow...

December 28, 2010 "Pushing Annie"

Quote of the day post-WOD: "I felt like crying, but I decided to get mad instead." ~ Rona 50/40/3...

December 27, 2010 "DT"

"DT" In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting o...

December 27, 2010 No 6 am Tuesday and Thursday Classes this week!

Early 6 am classes with Moe are cancelled this week for the holidays. They will resume next week....

December 26, 2010 The "Rules" of CrossFit

Hand Release Push-up by Amanda:    Quote of the Day: "The WOD is designed to overcome the wor...

December 25, 2010 Ch-ch-ch-ch-changes!

Merry Christmas to everyone at SnoRidge CrossFit! Santa brought us a NEW box! 2011 means new thi...

December 25, 2010 "The 12 Days of Christmas WOD"

Like the song the "12 Days of Christmas", complete each exercise in ascending order then work ba...

December 24, 2010 Row, Run, Jump

For Time: 1000m Row1 Mile Run50 Double-Unders Results View this photo From the book "Chuck Norris...

December 22, 2010 "Swing My Bell"

For Time: 20 Back Squats (225#/155#)40 Toes-to-Bar60 Kettlebell Swings (70# or 2 pood / 53# or 1....

December 21, 2010 Dead Pull

As Many Rounds As Possible (AMRAP) in 15 Minutes of: 5 Deadlifts (225#/155#)7 Chest-to-Bar Pull-u...

December 20, 2010 "Happy Birthday Jeremy!"

3 Rounds for Time: 31 Box Jumps (24"/20")12 Power Snatches (115#/75#)20 Knees-to-Elbows100' Overh...

December 19, 2010 Holiday Schedule

Take a knee. Rest today. 12/20 - 12/23: No 6:30am classes on Tuesday and Thursday. All other cl...

December 19, 2010 "Nasty Girls"

"Hanging Around" For Time: 3 Rounds for Time:50 Air Squats10 Hang Power Cleans (115#/75#)15 Pull-...

December 18, 2010 "JT"

21-15-9 Reps for Time: Handstand Push-UpsRing DipsPush-Ups Results View this photo "Josh" In hon...

December 17, 2010 Clean Up

For Time: 25 Pull-ups 15 Power Clean (135#/95#)200m Run 20 Pull-ups 10 Power Clean400m Run  10 Pu...

December 15, 2010 "Last Ascent"

Strength WOD: Establish a 3RM Back Squat in 15 minutes (Partner up on a rack) Checkout: "Last Asc...

December 14, 2010 Med Ball Cleans + Burpees = Suck

7 Rounds for Time: 10 Medicine Ball Cleans (20#/14#)10 Burpees Results View this photo Team Burpe...

December 13, 2010 "Happy Birthday Kim!"

3 Rounds for Time: Row 30 Calories 30 Ring Push-ups30 Pistols (15 each leg)30 Double-Unders Resul...

December 13, 2010 Coaching

(Ah the internets crashed on me last night thus the late post!) Coaching is invaluable. Here at ...

December 12, 2010 "Dueling Squat Cleans" and Games Training

3 Rounds for time:400m RunMax Rep Squat Cleans (95#/65#) Partner up and go "head to head" at squa...

December 10, 2010 All Hands on Deck "Pt. 2"

AMRAP: As Many Rounds As Possible in 20 Minutes: 5 Handstand Push-ups (Head to floor)10 Knees-to-...

December 9, 2010 Deadlift Max

Strength WOD: Deadlift 1RM 1/1/1/1/1 Check Out WOD Immediately After: 3 Rounds for Time:10 Deadl...

December 8, 2010 "2 Minute Max"

2 Minutes of Max Reps of each of the following exercises: Box Jumps (24"/20")Push Press (75#/55#)...

December 7, 2010 What's A Thruster?

For time: 1000m Row21 Dumbbell Thrusters (40#/25#)21 Sit-ups750m Row15 Dumbbell Thrusters 15 Sit-...

December 6, 2010 "Helen"

3 Rounds for time: 400m Run21 Kettlebell Swings (53#/35#)12 Pull-ups Benchmark Monday: Results V...

December 6, 2010 Unknown and Unknowable

Sunday Functional Fitness with a Christmas Tree: "I've always believed that if you put in the wo...

December 5, 2010 Pull Under and Push Up

21-15-9 Reps of the following for time:Squat Clean (115#/75#)Handstand Push-ups Games Qualifier T...

December 4, 2010 Power Through

As Many Rounds As Possible for 20 Minutes (AMRAP):12 Power Snatch (65#/45#)10 Push-ups * Compare ...

December 2, 2010 Birthday Couplet

2 Rounds, of each couplet consecutively, for time: 36 Calories on the C2 Rower 36 Wall-Balls (20#...

December 1, 2010 Diddly Squat

Strength WOD: Front Squat 3/3/3/3/3Overhead Squat 1/1/1/1/1 Results View this photo View this ph...

November 30, 2010 Again Faster WOD 9

10 Rounds for Time:10 Box Jumps (24"/20")10 Pull-ups Results View this photo Examples of Box Jump...

November 29, 2010 Dead Man Running

As Many Rounds As Possible for 12 Minutes (AMRAP):400m Run5 Deadlifts  * Post Load and Time (Atte...

November 28, 2010 Change Your Life

"Life is change. Growth is optional. Choose Wisely." ~ Karen Kaiser Clark CrossFit changes lives ...

November 28, 2010 Seattle Kids Marathon

5 Rounds for Time:15 Sumo Deadlift High Pulls (75#/55#)15 Thrusters (75#/55#) Results View this p...

November 26, 2010 Row Like You Hear Banjos...

For Time: 1000m Row 21 Power Snatches (95#/65#)21 Ring Dips 750m Row  15 Power Snatches 15 Ring D...

November 25, 2010 "Trim The Turkey Part Deux"

For Time:  26 Double-Unders26 "Gobble Gobble" Goblet Squats (53#/35#)26 Kettlebell Swings (53#/35...

November 25, 2010 Doubled-Over

7 Rounds for Time:5 Handstand Push-ups10 Deadllifts (185#/135#)10 Chest-to-Bar (C2B) Pull-ups20 D...

November 24, 2010 Happy Birthday Lorraine and Andrea

Strength WOD: Push Press 3/3/3/3/3 Immediately After Complete Lorraine and Andrea's Birthday WOD:...

November 23, 2010 Wednesday 8am Class Cancelled

No class at 8am tomorrow (Wednesday 11/24) due to weather. All other classes are on track to prod...

November 22, 2010 "The Chief"

"The Chief" Max Rounds in 3 Min. of: 3 Power Cleans (135#/95#) 6 Push-ups 9 Squats Rest 1 minute....

November 22, 2010 Tuesday 6am class Cancelled

Due to snow no early class on Tuesday at 6am. All other classes are A-Otay. If you show up then m...

November 21, 2010 Thanksgiving Schedule and Wendler Strength Times

Thanksgiving Schedule Announcement: Thursday 11/25 at 9am: Only ONE Class! "Trim the Turkey" Tha...

November 21, 2010 Rest Strategy

Amanda resting on the bar while Cat rests by the box: How do you rest during a WOD? Do you wande...

November 20, 2010 "Christine"

Rowing (Standard version) or Running, take your pick: 3 Rounds for time: 500m Row (or 400m Run fo...

November 19, 2010 Happy Birthday Mark!

For Time:46 Double-Unders46 Burpee-Pull-ups46 Power Snatches46 Double-Unders Results View this ph...

November 19, 2010 Interested in Sectionals?

Sectionals training group meeting at 9am tomorrow before the WOD for any interested. We will talk...

November 19, 2010 Clean-tastic!

Strength WOD: Clean (full squat) one rep every minute on the minute for 15 minutes. Score highest...

November 18, 2010 Max Rep

Post Total Reps:10 minutes Handstand Push-ups5 Minutes Squats2 Minutes Pull-ups1 Minute Push-ups ...

November 17, 2010 "Nancy"

5 Rounds for Time:400m Run Overhead Squat (95#/65#) Results View this photo Compare to 1/22/2010 ...

November 16, 2010 Hang Loose

As Many Rounds As Possible (AMRAP) in 20 Minutes of:15 Hang Power Cleans(115#/75#)12 Ring Dips21 ...

November 14, 2010 Certifications and Rest Stop Nonsense

Sean busting out 174 reps for the 2 minute Double-Under Challenge at the windy Wild Horses Monume...

November 13, 2010 2k Row

For Time: 2000 meter Row  Results View this photo Eric and Kamran with some CrossFit Maui style: ...

November 12, 2010 "Clean and Jerk plus Cindy"

10 Rounds for Time of: 1 Clean and Jerk (choose load)5 Pull-ups10 Push-ups15 Squats Post Load and...

November 11, 2010 "Annie"

"This nation will remain the land of the free only so long as it is the home of the brave." - Elm...

November 11, 2010 "Lumberjack 20"

Honor a veteran on this Veteran's day. In fact honor one everyday! "Freedom is never more than on...

November 10, 2010 Snatch-tastic!

Strength WOD: Snatch one rep every minute on the minute for 15 minutes. Score highest and lowest ...

November 9, 2010 Get Back To The Bar

7 Rounds for Time of:10 Wall Balls (20#/14#) 10 Pull-ups Results View this photo Do those wall ba...

November 8, 2010 "Take Your Medicine Ball and Go Home"

In teams of 2 storm through the following for time (Teams of 3 add 50 reps per exercise and run 6...

November 8, 2010 Mt. Rainier's Strongest Man and Woman

"Do not let what you cannot do interfere with what you can do." ~ John Wooden "Far better is it t...

November 5, 2010 Rowing for Dummies

* Not you all, the dumbbells! For Time: 21 Dumbbell Push Press (40#/25#)500m Row18 Dumbbell Push ...

November 4, 2010 "Rona"

4 Rounds for Time: 200m Run15 ft. Rope Climb (2 climbs Men / 1 climb Women)11 Deadlifts (225#/155...

November 4, 2010 "Brenton"

Strength WOD: Clean (Squat) 5/5/5/5/5 Immediately After Complete: "Brenton" 5 Rounds for Time of:...

November 2, 2010 Get Strong Overhead

3 Rounds for Time: 50 Ft. Barbell Overhead Walk (155#/105#)20 Wall Balls (20#/14#)15 Box Jumps (3...

November 1, 2010 "Jackie"

For Time: 1000m Row 50 Thrusters (45#/33#)30 Pull-ups Results View this photo Eric vs. "Jackie": ...

October 31, 2010 "Frankenchipper"

Creepy Combination of: 400m Run  21 Kettlebell Swings (53#/35#) 12 Pull-ups 400m Run 15 Overhead ...

October 30, 2010 Push It, On the Double!

For Time: 50 Push-ups50 AbMat Sit-ups50 Double-Unders35 Push-ups35 AbMat Sit-ups35 Double-Unders2...

October 29, 2010 Death By Power Clean

With a continuously running clock perform 1 Power Clean the first minute, 2 Power Cleans the seco...

October 28, 2010 Schedule Changes Nov. 1st!

As of November 1st, our schedule made the following changes: Monday through Thursday: 5pm and 6p...

October 28, 2010 What's a Thruster?

Strength WOD: Thruster 3/3/3/3/3 Check Out WOD Immediately After: As Many Rounds As Possible (AMR...

October 27, 2010 "Dirty Thirty"

Happy Birthday Jeremy O. and Kamran! 30 Reps each for time of: Box jumps (24"/20") Jumping Pull-u...

October 26, 2010 "Running (or Rowing) Diane"

For time: 21 Deadlifts (225#/155#)21 Handstand Push-ups400m Run or 500m Row15 Deadlifts 15 Handst...

October 24, 2010 Boo!

Michelle taking everything way too seriously as usual: Frankenchipper this Saturday! Get those c...

October 24, 2010 Pop a Squat

Alternate the following exercises for time: 10, 9, 8, 7, 6... down to 1 of Overhead Squat (95#/65...

October 22, 2010 Get the Hang Of It

Hang Power Clean Instruction, then complete: 3 Rounds for time: 15 Hang Power Cleans (135#/95#)15...

October 22, 2010 Make-Up Day

Today was make-up day for our "Test Week": "Grace" (Sat.)  CrossFit Total (Mon./Tue.) 5k Row (Mon...

October 21, 2010 "Cindy"

As Many Rounds As Possible in 20 Minutes of:5 Pull-ups10 Push-ups15 Squats Results View this phot...

October 20, 2010 Total and 5k Row...Part Deux

CrossFit Total: Back Squat 1RM Press 1RMDeadlift 1RM Or: 5k Row for time Results View this photo ...

October 18, 2010 Test Week

CrossFit Total: Back Squat 1RM Press 1RMDeadlift 1RM Or: 5k Row for time * This will be repeated ...

October 17, 2010 Do your push-ups then rest!

Do your 30 push-ups and get ready for one "Total"-ly big week! This week will establish some bas...

October 17, 2010 "Barbells for Boobs"

"Grace": For Time30 Clean and Jerks (135#/95#) Results View this photo   View this photo  Michell...

October 15, 2010 "Mossy Stump HIll Run"

For Time: 1.36 Mile Sandbag Trail Run to Mossy Stump Hill and back * Choose a vest, sandbag, or w...

October 15, 2010 Birthday 2 for 1

4 Rounds for time: 26 Kettlebell Swings (53#/35#)41 Box Jumps (24"/20") Results View this photo  ...

October 14, 2010 "Test 3 or Tabata This"

"Test 3": Tabata Squat followed by 4 min of max rep muscle-ups Score is calculated with lowest ta...

October 13, 2010 Hollow Back!

Strength WOD: Deadlift 3/3/3/3/3 Check Out WOD Immediately After: 5 Rounds for Time of:10 Hollow ...

October 11, 2010 "Karabel"

10 Rounds for time: 3 Power Snatches (135#/95#)15 Wall Balls (20#/14#) Results View this photo Pa...

October 10, 2010 Recover or Resuscitate?

Pat helping Jeremy a little after the WOD: "Vintage CrossFit":  Day 4 of the Push-up Challenge!...

October 9, 2010 Goal Setting with the Original Firebreather

As Many Rounds As Possible in 20 Minutes:5 Pull-Ups 10 Dumbbell Lunges (30#/15#)15 AbMat Sit-ups ...

October 8, 2010 "Jess"

Happy Birthday Jess! (10/11/10) 10 Rounds for time: 11 Deadlifts (185#/135#)10 Calories Rowing Re...

October 8, 2010 Sumo Tournament

Strength WOD: Hang Power Clean  3/3/3 Check Out WOD Immediately After: With a continuously runnin...

October 7, 2010 800m of Hell. Repeat. Four Times.

4 Rounds For Time:800m Run (Max Effort) Rest as needed between intervals, post time per run Resul...

October 6, 2010 The Triplet

As Many Rounds As Possible in 10 Minutes:6 Squat Clean (55kg/30kg)12 Pull-ups24 Double-Unders Res...

October 4, 2010 "Jack"

As Many Rounds As Possible in 20 Minutes:10 Push Press (115#/75#)10 Kettlebell Swings (53#/35#)10...

October 4, 2010 Testimonials

"What is Crossfit to Me?"--it seems appropriate as we celebrate Marc's 41st birthday, to say Cros...

October 4, 2010 CrossFit/USAW Open. It's in the books!

The CF/USAW Open event held this past weekend in Colorado Springs, CO consisted of the follow...

October 1, 2010 "The Incline"

In Teams of 2 Alternate or Complete Individually For Time: 250m Row and 200m Run 500m Row and 400...

October 1, 2010 Birthday WOD

For Time: 37 Hang Squat Clean (95#/65#)28 Double-Unders 9 Overhead Squats (125#/85#)28 Double-Und...

October 1, 2010 "Frogger"

For Time:400m Run 21 Dumbbell Push Press (40#/25#)21 Broad Jumps (6'/5')400m Run 15 Dumbbell Push...

September 29, 2010 "Burpee Hell"

10 Rounds for time:10 Pull-ups10 Burpees Results View this photo  Compare to Dec '09 and April '...

September 29, 2010 Yay Thrusters!

Strength WOD: Thruster 3/3/3/3/3 Check Out WOD Immediately After: As Many Rounds As Possible in ...

September 28, 2010 "You Ruined My Perfectly Good Push-ups"

10 Rounds For Time: 15 Deadlifts (135#/95#)15 Push-ups Results View this photo  Deadlifting for...

September 27, 2010 A Month of Awesomeness

Get ready for a week of burpee-licious training! AND a month of Awesomeness... Yesterday Miche...

September 25, 2010 "Broomstick Mile"

In a team of 2 share a bar and each member completes the following exercises for time: 25 Back Sq...

September 25, 2010 Last Ascent

5-10-15 Reps Each For Time: Back Squats (225#/155#)Box Jumps (24"/20") Results View this photo  ...

September 24, 2010 "Shoot 'Em Dead"

Strength WOD: 5 Rounds of Dead Hang Pull-ups * Rest 2 minutes between rounds; work up to max reps...

September 22, 2010 "Again Faster Competition: WOD 1"

3 Rounds for time: 200m Run50 Double-Unders25 Thrusters (95#/65#) Results View this photo Thr...

September 22, 2010 "Grace"

"Grace":For Time30 Clean and Jerks (135#/95#) Results View this photo  Rona "Hearts" Jerks! ...

September 20, 2010 "Where are my pull-ups?"

For Time: 1000m Row, then5 Rounds for time:15 Pull-ups30 Air SquatsResults View this photo  ...

September 20, 2010 Upcoming Events

"UHaul" Wall Balls: Fresh off of yesterday's event we are already planning more! Here's a peek ...

September 19, 2010 Fight Gone Bad 5

Fight Gone Bad: 3 Rounds of Max Effort for 1 Minute each of the following exercises: WallBall (2...

September 17, 2010 Tabata Time

Tabata Intervals: Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest...

September 17, 2010 All Hands on Deck

AMRAP: As Many Rounds As Possible in 20 Minutes:5 Handstand Push-ups (Head to floor)10 Knees-to-E...

September 16, 2010 Powered Up

Strength WOD: Power Clean 1/1/1/1/1/1/1 Checkout WOD immediately after: 4 Rounds for time: 7 Powe...

September 16, 2010 Fight Gone Bad V Details

Fight Gone Bad V: General Info: SnoRidge CrossFit will host the Fight Gone Bad V fundraiser wor...

September 15, 2010 Heavy Hitter

Quotes of the Day from Mark Rippetoe (aka Rip): "If you had to choose between wearing no shoes ...

September 13, 2010 "Helen"

3 Rounds for time:400m Run21 Kettlebell Swings (53#/35#)12 Pull-ups Results View this photo "He...

September 13, 2010 Sunday Funday

Hope you enjoyed your Sunday!  On Sunday Rob, Rona, Marc, Laura, Michelle and I all ran the War...

September 11, 2010 Never Forget

"343" For honor and respect of the fallen: 100 Deadlifts (145#/105#) 100 Power Cleans (95#/6...

September 10, 2010 "4 by 4 (Hundred)"

4 Individually Timed Runs: 400m RunEach run is a max effort. Rest 3 minutes between rounds. Resul...

September 10, 2010 Dead Pull

21-15-9 Reps for time of each exercise (alternate): Deadlift (225#/155#)Pull-ups  Results View ...

September 9, 2010 Back Up

Complements of District CrossFit: Complete 5 Rounds of 90 seconds each of: 5 Back SquatMax Reps ...

September 8, 2010 "Fight Gone Bad: Task Priority"

3 Rounds for time with 1 Minute of rest between rounds of: 20 WallBall (20#/14#) 20 Sumo Deadlift...

September 6, 2010 "No Labor" Day

Everyone excitedly running to get to the gym for the WOD: Short week this week. That said the WO...

September 5, 2010 Reminder: Gym is CLOSED for Labor Day (Monday)!

No class Monday. Enjoy the holiday weekend and see you all on Tuesday for some fun!

September 5, 2010 Rest Stop

Labor Day weekend: take a rest (if you are driving or otherwise) and stay safe. Thanks again to ...

September 4, 2010 "5 by 40"

5 Rounds for time: 5 Deadlift (115#/75#) 5 Hang Squat Cleans (115#/75#) 5 Push Press (115#/75#) ...

September 3, 2010 Swingers

4 Rounds for Time: 400m Run25 Kettlebell Swings (53#/35#) Results View this photo  Swing away pe...

September 2, 2010 Abs of Steel

For time: 50 Sit-ups50 Double-Unders 50 Sit-upsWalking Lunge 50 Steps50 Sit-ups50 Burpees50 Sit-...

September 1, 2010 What a Jerk!

Strength WOD: Push Jerk 3/3/3/3/3 Checkout WOD immediately after: For time: Then alternate 21/18/...

September 1, 2010

Rowing Pic:  

September 1, 2010 "CF Football Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:Thrusters (95#/65#)Bo...

August 30, 2010 "Backwards"

For time:400m Run9 Pull-ups9 Overhead Squats (95#/65#) 9 Toes-to-Bar400m Run15 Pull-ups15 Overhea...

August 30, 2010 I will promise...

What are you going to do? New SRCF Pricing! After careful deliberation and review of our busine...

August 29, 2010

Moe demonstrating an outstanding push-up: Read "Common Lousy Push-ups" from the CrossFit.com a...

August 29, 2010 New Gear!

Two new shirts are on the way! More details in the box: Exclusive T-Shirt only for our FGB V part...

August 29, 2010 "Team Murph"

Saturday WOD: Team "Murph" Kim and Michelle tackle "Murph" individually: In teams of two complet...

August 27, 2010 "Annie"

Alternate 50/40/30/20/10 reps of each for time: Double UndersSit Ups (AbMAt) Results View this...

August 26, 2010 "Death By Burpee"

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute,...

August 24, 2010 Up Front

Strength WOD:Front Squat1/1/1/1/1/1/1 Checkout WOD immediately after: For time:1000m RowThen alt...

August 23, 2010 "SQT"

"SQT" 3 Rounds for time:10 Ground to Overhead (95#/65#)200 yard Shuttle Sprint (Tag up each sprin...

August 23, 2010 Rest Up

Hope you are rested and ready for this week! Read a great interview with Chris Spealler, one of ...

August 23, 2010 Thursday 8/26 Schedule Update!

No 5pm and 7pm class this Thursday! The gym will be CLOSED for the afternoon!    We will be perf...

August 22, 2010 "Coe"

Today is our 500th post! Cool milestone! 10 Rounds for time:10 Thrusters (95#/65#)10 Ring Push-up...

August 21, 2010 lululemon Ambassadors!

So today we received some awesome news and we wanted to share it with the box. After the WOD we g...

August 21, 2010 "2 for 1"

WOD Choice today! 3 Rounds for time:50 Double-Unders50 Wall Balls (20#/14#)Or 3 Rounds for time:...

August 20, 2010 "Bionic"

5 Rounds for time:6 Sumo Deadlift High Pull (95#/65#)6 Burpees6 Front Squat (95#/65#)6 Kettlebell...

August 19, 2010 "Death By Pull-up"

Strength WOD: Back Squat 5/5/5 Checkout WOD immediately after: With a continuously running ...

August 18, 2010 Shoot 'Em Dead

For Time: 10 Deadlifts (225#/155#) 1 Shoot-Through 200m Run 9 Deadlifts 2 Shoot-Throughs 200m ...

August 17, 2010 Wednesday class at 7:30am

New class time at 7:30am on Wednesdays only starts tomorrow with Mark! Here's a hint of what you'...

August 16, 2010 "Betty"

5 Rounds for Time:  12 Push Press (135#/95#)20 Box Jumps (24"/20") Results View this photo Mish...

August 15, 2010 Coaches Challenge

Today is "Command Maintenance"! Focus on recovery, go play and get ready to hit it this week. ...

August 15, 2010 Triple Team

Team WOD: In teams of 3, complete the following totals for time:300 Double-Unders300 Pull-ups 300...

August 13, 2010 Over Easy?

Strength WOD: Overhead Squat 3/3/3Checkout WOD immediately after from the 2010 NW Regionals: 3 Ro...

August 13, 2010 Deceiving...

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each for time: Power Clean (155#/105#)Ring Dips Results Vi...

August 12, 2010 "Dirty Thirty"

For Time: 30 Box jumps (24"/20") 30 Jumping Pull-ups 30 KB Swings (53#/35#) 30 Walking Lunges 30 ...

August 10, 2010 "Hang Up"

Complete 100 Hang Squat Cleans (75#/55#) for time. EMOM: Stop and complete 5 push-ups * Stop ever...

August 10, 2010 "Maria"

Happy birthday Maria! 8 Rounds for Time: 9 Kettlebell Swings (53#/35#)9 Kettlebell Sumo Deadlift ...

August 8, 2010 Command Maintenance

Back when I was in the Army we had a practice every week when we were in garrison (meaning "not ...

August 8, 2010 Grab Your Partner and Round We Go

In Teams of 2 complete the following for time: 2000m Row100 Thrusters (95#/65#)120 Kettlebell Sw...

August 6, 2010 Row, Run, Jump

For Time: 1000m Row1 Mile Run50 Double-Unders Results View this photo Jana, Lucy and Pat row, ru...

August 6, 2010 "Roy"

5 Rounds for Time: 15 Deadlift (225#/135#)20 Box Jumps (24"/20")25 Pull-ups Sgt. Michael Roy, 25,...

August 4, 2010 Hang It Up

Strength WOD: Hang Power Snatch 1/1/1/1/1Checkout WOD immediately after: 3 Rounds for Time:  20 ...

August 4, 2010 Raise Your Hands If You're Sure

As Many Rounds As Possible in 15 Minutes of: 5 Ring Rows10 Push-ups (hands release from floor)15 ...

August 3, 2010 Two for One

21-15-9 Reps for time: Sumo Deadlift High Pull (95#/65#)Squat Clean (95#/65#) Extra Credit: Rest ...

August 1, 2010 A Look Ahead...

Make every second and every rep count: Mikko and Chan race through OH Squats: Here's a previe...

August 1, 2010 "Angie"

For time: 100 Pull-ups100 Push-ups100 Sit-ups100 Squats Results View this photo  Judging, Count...

July 30, 2010 Row, Row, Row Your Boat

4 Rounds for Time:  500m Row400m RunResults  View this photo  Ready Line: CrossFit Crashes the...

July 29, 2010 Hour of Power

Strength WOD:Power Clean1/1/1/1/1Checkout WOD immediately after: 4 Rounds for Time:  7 Power Cle...

July 29, 2010 "Pistol Whipped"

As Many Rounds As Possible in 20 Minutes: 5 Med Ball Cleans (20#/14#)10 Pistols15 Double-Unders R...

July 27, 2010 Head, Shoulders, Knees and Toes....

Knees and toes! From the 2010 CrossFit Games WOD Event 6b 3 Rounds for Time: 30 Toes-to-Bar21 G...

July 26, 2010 Happy Birthday Steph and Marc!

For time: Run 400 meters7 Overhead Squats (95#/65#)26 Ring-DipsRun 400 meters7 Overhead Squats 2...

July 26, 2010 Our CF Games 2010 Epic-ation!

From Urban Dictionary: Epication: An epication is a vacation of epic proportions. Standard va...

July 24, 2010 "Chipper: Week of the Games Day 5"

Inspired by the 2010 CF Games Affiliate Cup Event 3: "Chipper" [Recap] 2 Rounds For time: Run 30...

July 23, 2010 "Hell-in: Week of the Games Day 4"

2010 CF Games Individual Event 2: "Pyramid Double Helen or Hell-in" [Men's recap / Women's recap]...

July 23, 2010 "Deadlift: Week of the Games Day 3"

2010 CF Games Masters Event 2: 1RM Deadlift Strength WOD:Deadlift1/1/1/1/1Checkout WOD immediatel...

July 22, 2010 "Do Work: Week of the Games Day 2"

Inspired by the 2010 CF Games Individual Men's and Women's Event 4 Sandbag Move for time: For t...

July 21, 2010 "Fran: Week of the Games Day 1"

"Week of the Games":  From the Master's Competition "Fran" For time: 21-15-9 reps of the followin...

July 20, 2010 No 6am Class on Tuesday!

All other classes are normal times. Let the "Week of the Games" begin!

July 19, 2010 Monday WOD

Get together with Curtis at 6pm for another park WOD! Or do 150 burpees for time. See you guys ...

July 18, 2010 Affiliate Cup Finals

Here's the setup for the final epic Affiliate Team Chipper of Awesomeness! Rope climbs, sandbag l...

July 18, 2010 Sunday Finals

We are still in Sillyville at the Games! Watch it live here. The finals for Men's/Women's/Master...

July 17, 2010 Saturday WOD Reminder!

Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr....

July 16, 2010 The 2010 CrossFit Games are here!

4 Rounds for Time:50m Walking Lunges50 Sit-ups Today, Saturday and Monday we are closed! We are ...

July 16, 2010 Max Effort Day

Max Effort Day (Choose a minimum of 4):Row 500m Max EffortRun 400m Max EffortRow 1000m Max Effort...

July 15, 2010 "Gwen"

For Load:15-12-9 reps of Clean and JerkRules: Choose a weight Touch and Go only at the floor; no...

July 14, 2010 "Dead Frogger"

7 Rounds for Time:7 Deadlift (225#/135#)80 ft. Broad Jumps14 Ring Push-upsResults View this pho...

July 12, 2010 "Daniel"

For Time:400m Run50 Pull-ups21 Thrusters (95#/65#)800m Run21 Thrusters (95#/65#)50 Pull-ups 400...

July 12, 2010 SCHEDULE REMINDER

No 6am class this week! Friday and Saturday we are also closed!

July 11, 2010 Sunday Equals Rest Day

Michelle is completing her CrossFit Kids certification today! Our goal is to then launch a trial ...

July 11, 2010 "Down and Up"

For Time:800m Run30 Med Ball Cleans (20#/14#)20 Pull-ups10 Clean and Jerks (115#/75#)400m Run10 C...

July 9, 2010 10 Plus Minute Abs

For Time:50 Sit-ups50 Double-Unders50 Sit-ups50 Walking Lunges50 Sit-ups50 Burpees50 Sit-upsResul...

July 8, 2010 "Boxed In"

As Many Rounds As Possible in 15 Minutes of: 12 Push Press (75#/55#)10 Box Jump (24"/20") Results...

July 8, 2010 High Bar or Low Bar?

Strength WOD:Back Squat3/3/3/3/3Checkout WOD "The Jorge" (named for his love of running):For Time...

July 7, 2010 "Diane"

For time: 21-15-9 Reps each of:Deadlift (225#/135#)Handstand Push-Up (Head to Floor) Results Vie...

July 5, 2010 "Tag Team"

In teams of 2 complete for time: 300 Kettlebell Swings (53#/35#)Run 400m* One team member swings ...

July 5, 2010 Happy 4th!

Hope you enjoyed the fireworks! Monday Schedule 7/5: Only one class at 10am! The rest of the d...

July 4, 2010 Independence Day

 "Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear a...

July 4, 2010 "Trevor"

In Teams of 4; Complete For Time: 300 Pull-ups400 Push-ups500 AbMat Sit-ups600 Squats* Only 2 te...

July 3, 2010 Make-Up Day

Pick a WOD from the past week: "Moe" (Sat.)  Penalty Swing (Mon.) Row/Pull-up/Run (Tue.) Fight G...

July 1, 2010 Death By Clean and Jerk

With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean a...

July 1, 2010 "Fight Gone Neill"

5 Rounds of Max Effort for 1 Minute each of the following exercises: Row (for Cal)  WallBall (20#...

June 29, 2010 Row and Run

3 Rounds For Time: 500m Row20 Pull-ups400m RunResults View this photo  Catch and Finish on the ...

June 28, 2010 Penalty Swing

Every minute on the minute complete 5 Kettlebell Swings then perform max reps of overhead squats...

June 27, 2010 The Hierarchy of Elite Fitness...

Rest day today! Each element is dependent on the foundation beneath it. If the foundation is no...

June 27, 2010 "Moe"

For Time: 1000m Row 36 Thrusters (115#/75#)36 Pull-UpsResults View this photo   Moe and Kim unkn...

June 25, 2010 Jello Legs

5 Rounds For Time: 50 Ft. Barbell Overhead Walking Lunges (45#/33#)21 Burpees* Let your trailing ...

June 24, 2010 Pulled Apart

AMRAP (As Many Rounds As Possible) in 20 Minutes of: 200m Run12 Pull-ups15 Sumo Deadlift High Pul...

June 24, 2010 Double Under Ladder

Strength WOD: Shoulder Press1/1/1/1/1/1/1 Checkout WOD:  For Time: 5-10-15-20-25-30-35-30-25-20-1...

June 22, 2010 "Kelly"

5 Rounds For Time: 400m Run30 Box Jumps (24"/20")30 Wall Balls (20#/14#)Results View this phot...

June 21, 2010 Hanging a Round

For Time: 21 Hang Power Snatch (95#/65#)800m Run15 Hang Power Snatch 800m Run9 Hang Power Snatch ...

June 20, 2010 Start Your Whole 30 Challenge!

(Saturday WOD) 5 Rounds For Time: 400m Run25 Medicine Ball Cleans (20#/14#) Results View this...

June 18, 2010 Push It, On the Double!

For Time: 50 Push-ups50 AbMat Sit-ups50 Double-Unders35 Push-ups35 AbMat Sit-ups35 Double-Unders2...

June 17, 2010 2K Row

For Time:Row 2000mResults View this photo  Quote of the Day:  After Curtis used "The Awesome" ba...

June 17, 2010 Pop and Drop

Strength WOD:Squat Clean1/1/1/1/1/1/1Checkout WOD:For Time: Alternate 15/12/9/6/3 reps each of Bu...

June 16, 2010 Great Basin Qualifier

5 Rounds for Time:7 Deadlift (275#/185#)30 Squats7 Handstand Push-ups* From the 2009 Great Basin ...

June 14, 2010 "Helen + 1"

4 Rounds For Time: 400m Run21 Kettlebell Swings (53#/35#)12 Pull-ups Results View this photo  F...

June 13, 2010 Double Your Fun!

Today is the last day of week 2 of the double-under challenge! Knock 'em out! My attempt at fixin...

June 13, 2010 "Hammer Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:Sledgehammer Swing - ...

June 11, 2010 Oh Squat!

Every minute on the minute with a continuously running clock perform: Overhead Squat plus 1 rep (...

June 10, 2010 Building Blocks

Strength WOD:Deadlift5/5/5/5/5Checkout WOD:4 Rounds for Time: 5 Deadlift (225#/135#)10 Knees-to-E...

June 10, 2010 "Power Clean Cindy"

For Time:10 Power Cleans (135#/95#)5 Rounds of Cindy10 Power Cleans5 Rounds of Cindy10 Power Clea...

June 9, 2010 "Pushing Helen"

3 Rounds For Time: 400m Run21 Kettlebell Swings (53#/35#)12 Handstand Push-ups Results View thi...

June 8, 2010 Perseverance

For Time:10 Thrusters (95#/65#) Run 200m9 ThrustersRun 200m8 ThrustersRun 200m7 ThrustersRun 200m...

June 6, 2010 Recharge and Refuel

Kid-Vest Training is all the rage: Do your double-unders to close out this week. Starting tomor...

June 6, 2010 "Grace or Isabel"

"Grace":For Time30 Clean and Jerks (135#/95#) Or: "Isabel":For Time30 Snatch - Power/Squat or Spl...

June 5, 2010 Rings and Things

As Many Rounds As Possible in 20 Minutes of:5 Ring Dips10 Medicine Ball Clean (20#/14#)15 AbMat S...

June 3, 2010 "Harder Than It Looks"

5 Rounds for Time:20 Box Jump (24"/20")20 Kettlebell Swing (53#/35#)20 Kettlebell Sumo Deadlift H...

June 3, 2010 "Push Over"

Strength WOD:Push Press (Find your 3 rep max; 3RM)3/3/3/3/3 Checkout WOD: For Time:10 Push Press ...

June 1, 2010 "Where's My Legs?"

Four Rounds for TIme:  400m Run50 Air Squats Results View this photo John and Michele run...  ...

June 1, 2010 Remember the Fallen

"It is foolish and wrong to mourn the men who died. Rather we should thank God that such men live...

May 31, 2010 Memorial Day Schedule

Monday schedule is: 0930 and 1100 class times only.  We will honor those who served or paid the u...

May 30, 2010 Rest and Remember

Rest day. Tomorrow is Memorial Day. Remember to take a moment and honor our fallen warriors and...

May 29, 2010 Snatch It Up Pt. 2

As Many Rounds As Possible in 20 Minutes:  12 Power Snatch (65#/45#) 10 Push-ups Results View th...

May 29, 2010 "Lumpy"

"Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer B...

May 28, 2010 "Karen"

For Time: 150 Wall Balls (20#/14#)  Results View this photo   Benchmark day! Who loves wall b...

May 27, 2010 Hang It Up

Strength WOD: Hang Power Clean3/3/3/3/3 Checkout WOD: 3 Rounds for Time: 10 Hang Power Clean (95...

May 26, 2010 Games Throwback

5 Rounds for Time:5 Deadlift (275#/185#)10 Burpees  Results  View this photo   Buck Furpees! Jorg...

May 25, 2010 Birthday 2 for 1

"Annie":50/40/30/20/10 reps for time of:Double-UndersAbMat Sit-upsRest 5 minutes, then complete: ...

May 23, 2010 Rest for time!

Kim aka WODKILLA:   It's been a tough week. Recharge the batteries. Lorri was back in town thi...

May 23, 2010 Shoot 'Em Dead

For Time: Alternate 10/9/8/7/6/5...down to 1 of Deadlift (225#/135#) with 1/2/3/4/5/6...up to 10 ...

May 22, 2010 Road to the Regionals

Preparation, trepidation, anticipation, frustration, determination, resignation, desperation, c...

May 21, 2010 Swing My Bell

With a continuously running clock perform 2 kettlebell swings (53#/35#) the first minute, 4 kett...

May 21, 2010 "Double Take"

For Time: 1000m Row 150 Double-Unders50 Box Jumps (24"/20") Results View this photo  Congrats...

May 20, 2010 Jerk!

Strength WOD: Clean and Jerk5/4/3/2/1/1/1/1/1 Checkout WOD: 5 Rounds for Time: 5 Clean and Jerk ...

May 18, 2010 "Mad Max"

Max Reps in 10 minutes of: Front Squat (75#/55#) Results View this photo View this photo Rona...