• Front Squats and a Leg Burner

    November 26, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) 5×3 Front Squats with a “3 second pause” (at the bottom) Perform progressively loading sets of 3-3-3-3-3 “3 second pause” Front Squats (UB) for the time allotted. Note: Your 5×3 does not include warm up sets. Form & technique are Key! *Do not let empty BB’s drop when

  • Happy B-Day Tori!

    December 2, 2017 SATURDAY! MET CON: 19:00 AMRAP! “Tori’s B-Day WOD”: 12/2/1999 (18) BUY IN: (2:00) 400 M Run COMPETITOR: 12 C2B Pull Ups 18 Double Under’s 12 Wall Ball Shots #30/20 (10ft./9ft.) 18 Double Under’s RX: 12 Pull Ups 18 Double Under’s 12 Wall Ball Shots #20/14 (10ft./9ft.) 18 Double Under’s PERFORMANCE: 12 Wall

  • 2011 CrossFit Regionals Event 5

    December 1, 2017 FRIDAY! A) SWOD: (35:00) For Time! Goal: Sub 10:00 Courtesy of the 2011 “CrossFit Regionals” event 5! 21-15-9: Deadlifts & Box Jumps Strategy: DL: 6/5/5/5 – 5/5/3/2 – 3/3/3 Box Jumps: Keep a Consistent pace throughout the workout! COMPETITOR: Deadlifts #315/205 Box Jumps “30/24 RX: Deadlifts #265/175 Box Jumps “24/20 PERFORMANCE: Deadlifts

  • Snatch Complex and Farmers Carry

    November 30, 2017 THURSDAY! STRENGTH: (15:00) 5×1 BB Complex! 1 Power Snatch + 1 Hang Squat Snatch (UB) Work up to a progressively loading heavy set of the above BBC for the time allotted. Form & technique are key! *Clips are required. Do not let empty BB’s drop when de loading your bar! SCALE DOWN

  • Cleans/Ring Dips/Dubs Intervals

    November 29, 2017 WEDNESDAY! MET CON: 24:00 Clock! Take up to 4:00 to complete 1 round of the following. Rest for the remaining time up to 4:00, then repeat (from the beginning) for a total of 6 rounds. Slowest time gets recorded! Note: C/RX athletes must complete all of the work as prescribed for all

  • Jerk Complex and C2B Met Con

    November 28, 2017 TUESDAY! STRENGTH: (15:00) 5×1 BB Complex! 2 Push Jerks + 1 Split Jerk (UB) Work up to a progressively loading heavy set of the above BBC for the time allotted. Do not rebound. Form & technique are key! *Clips are required. Do not let empty BB’s drop when de loading your bar!

  • Sled Pushes and Hang Power Snatches

    November 25, 2017 SATURDAY! A) 10:00 “All Out” Sled Pushes! In an alternating fashion (in groups of 3-4, perform the following: 25 M (cone to cone) Sprint, 3 Burpees, 25 M (cone to cone) Sprint B) MET CON: 15:00 AMRAP! Goal: 5R+ COMPETITOR: 35 Double Under’s 12 Hang Power Snatches #115/75 200 M “MB” Sprint

  • Rowing and Legless

    November 24, 2017 FRIDAY! MET CON: (35:00) For Time! COMPETITOR: 500 M Row 1 Legless + 4 Rope Climbs 25 Hand Release Push Ups 25 Air Squats 500 M Row 1 Legless + 3 Rope Climbs 20 Hand Release Push Ups 20 Air Squats 500 M Row 1 Legless + 2 Rope Climbs 15 Hand

  • Happy Thanksgiving LPF

    November 23, 2017 HAPPY THANKSGIVING! :turkey: PARTNER MET CON: 23:00 AMRAP! COMPETITOR: 11/11 Calorie Bike 11/11 Clean & Jerks #135/95 11/11 Toes to Bar 11/11 Front Squats RX: 11/11 Clean & Jerks #115/75 11/11 Toes to Bar 11/11 Calorie Bike 11/11 Front Squats PERFORMANCE: 11/11 Clean & Jerks #95/65 (#75/45). *Hang Power Clean + Shoulder

  • Snatch BB Cycling and 2 Min Intervals

    November 22, 2017 WEDNESDAY! A) 10:00 (progressively loading) “BB Cycling” EMOM: Power Snatches! Note: C/RX athletes must perform the workout as prescribed. Note to C: all sets must be UB! *Clips are required. Do not let empty BB’s drop when de loading your bar!. COMPETITOR: UB #115/85 x7x3:00 #135/90(95) x5x3:00 #155/100(105) x3x4:00 RX: #105/75 x7x3:00