WOD For time: 800 meter run 30 Shoulder Press (65% of 1RM) 30 Sit-ups 30 Push Press (65% of SP 1RM) 30 Sit-ups 30 Push Jerk (65% of SP 1RM) 30 Sit-ups Beginner:600 meter run 20 Shoulder Press (65% of...

WOD For time: 21 Handstand Push-ups 400 meter run 21 Weighted Pull-ups 15 Handstand Push-ups 400 meter run 15 Weighted Pull-ups 9 Handstand Push-ups 400 meter Run 9 Weighted Pull-ups Intermediate:For time: 21-15-9 rep rounds of Handstand Push-ups, scaled with...

LIFT Clean 1-1-1 reps (Test for 1RM) Compare to August 31, 2009. WOD 3 rounds, each for time, of: 800 meter run Intermediate:3 rounds, each for time of: 600 meter run Beginner:3 rounds, each for time, of: 400 meter run...

LIFT Deadlift 3-3-3 reps (75% of 1RM) Find your deadlift 1RM from October 13, 2009. WOD As many rounds as possible in 12 minutes of: 4 Ring Dips 6 Push-ups 8 Kettlebell Swings (2 pood / 1.5 pood) Intermediate:AMRAP 12...

WOD "Tyler" 5 rounds for time: 7 Muscle-ups 21 Sumo-deadlift high-pulls (43kg / 30kg) Intermediate:5 rounds for time of: 7 Muscle-up progressions 21 Sumo-deadlift high-pulls (30kg / 22.5kg) Beginner:5 rounds for time of: 7 Muscle-up progressions 21 Sumo-deadlift high-pulls (22.5kg...

Rest Day These videos are hilarious and disgusting, but also informative.

WOD 3 rounds for time of: 5 Rope Climbs 21 Ring Dips 50 Squats Intermediate:3 rounds for time of: 2 Rope Climbs 21 Ring Dips, scaled with the bands, if needed 50 Squats Beginner:3 rounds for time of: 10 Rope...

LIFT Back Squat 3-3-3 reps (75% of 1RM) WOD 21-18-15-12-9-6-3 rep rounds for time of: Box Jumps (24"/20") Pull-ups Intermediate:18-15-12-9-6-3 rep rounds for time of: Box Jumps (20"/16") Pull-ups, scaled with the bands if needed Beginner:15-12-9-6-3 rep rounds for time...

LIFT Snatch 1-1-1 reps Find your 1 rep max on the Snatch. Take your time and do lots of warm-up sets before going heavy. WOD Double Tabata of: Hollow Rocks Superman hold The Tabata interval is 20 seconds of work,...

LIFT Push Press 1-1-1 reps WOD As many rounds as possible in 12 minutes of: 3 Power Cleans (75% of Clean 1RM) 5 Pull-ups 10 Push-ups 15 Squats Intermediate / Beginner: Scale the pull-ups and push-ups as needed. Post load...

LIFT Shoulder Press 3-3-3 reps (75% of 1RM) WOD "Elizabeth" For time: 21-15-9 rep rounds of: Clean, 50% of 1RM Ring Dips Post load on the LIFT and time on the WOD to comments. Find your shoulder press 1RM from...

LIFT Clean 1-1-1 reps WOD 5 Rounds for time of: 5 Power Cleans (60% of 1RM) 20 Double Unders Intermediate:Do 15 Double Unders each round Beginner:Do 10 Double Unders each round If you cannot do double unders, sub single unders...

Come experience the CrossFit difference. Workouts will be scalable to ALL fitness levels, from those who have never worked out before to experienced athletes. Dress in comfortable workout clothes and wear athletic shoes. Bring a water bottle and be well...

As many rounds as possible in 20 minutes of: 5 Thrusters (35% of Push Press 1RM) 7 Hang Power Cleans 10 Sumo Deadlift High Pulls Use a barbell loaded with 35% of your Push Press 1RM. Post number of rounds...

LIFT Overhead Squat 3-3-3 reps (75% of 1RM) WOD 3 rounds for time of: 15 Wall Ball (20 lb/ 14 lb), 10 foot target 15 Squat Snatch from below the knee (50% of 1RM) Intermediate:3 rounds for time of 15...

Rest Day!

As many rounds as possible in 20 minutes of: 10 Sumo Deadlift High Pull, 43 kg/30 kg 15 Sit-ups Intermediate:Use 30 kg/22.5 kg on SDLHP Beginner:Use 17.5. kg/14.5 kg on SDLHP Post number of rounds completed to comments. Click here...

Free Workout - 9:30am Come experience the CrossFit difference. Workouts will be scalable to ALL fitness levels, from those who have never worked out before to experienced athletes. Dress in comfortable workout clothes and wear athletic shoes. Bring a water...

3 rounds, each for time of: Row 1000 meters 50 Push-ups Rest two to three minutes in between rounds. Intermediate:Row 750 meters, 35 push-ups Beginner:Row 500 meters, 25 push-ups No rower? Run 800 meters instead (600 meters for intermediate or...

"Badger" 3 rounds for time of: 30 Squat Cleans (43 kg / 30 kg) 30 Pull-ups Run 800m Intermediate:3 rounds for time of: 30 Squat Cleans (30 kg / 20 kg) 30 Pull-ups, scaled with the bands if needed Run...