Open Workout 24.2 will be announced today at 3 at games.crossfit.com I know we have been doing a lot of burpees, but we are also programming around the open. We will offer a couple options for workouts today. If you want to take it a little easier you can skip the strength and just do...Read More

2 Sets, Increasing Intensity200m Run10/10 Pendulum Lunges10 Dual Dumbbell Push Press, light loads (just patterning)200/170m RowStrengthStrict Press + Push PressEvery 2:30, 4 Sets3+5 @ 75%+ of Strict Press We will hit the 3 Strict Press at a good tempo and then get into a dynamic dip anddrive for 4 touch n’ go style Push Press....Read More

With the open in full swing the workout will be a little shorter this week. There is some suggested extra work at the bottom of the page if want to do it. Warm up 3 rounds or 10 minutes, whichever is firstWarm-Up:3 Sets, For Quality5 Inchworm to Hollow10 Deep Lunge Mountain Climber to Stretch10/10 Split...Read More

Weightlifting Warm upThen10 minute EMOM Alternating Minutes minute 1: Hang Squat Cleans minute 2: Submax Unbroken Set of SHSP Hang Squat CleansSet 1: 5 Reps @ 65-70%Set 2: 4 Reps @ 70-75%Set 3: 3 Reps @ 75-80%Set 4: 2 Reps @ 80-85%Set 5: 1 Rep @ 85-90%Strict Handstand Push-Ups : Ideally choose a number that...Read More

Teams of 2- Split how you want Wod 1-10 Minutes Row 40014 bench press (spot each other)Wod 2-12 Minutes-P1 Run 200mP2 Works on this complex -5 Deadlifts -7 hang power cleans -9 Shoulder to overheadWod 3- For time40 Wall Balls60 Burpees 40 wall ballsRead More

8am 40 Minute AmrapTeams of 3Move through the machines60 Cal bike60 Cal ski60 Cal row*every time you finish a machine do 30 sandbag cleans over the shoulder9am Crossfit 5 Rounds for time of:15 Bar-facing Burpees 10 Toes to barDirectly into21-15-9 reps for time of:Kettlebell Swings, 70/53Calories bikeRead More

The CrossFit Open Starts today! What is the CrossFit Open? Here is a short explanation. Yesterday at noon, CrossFit headquarters released the first of 3 Crossfit Open Workouts. CrossFit gyms all over the world will be doing this workout today. We will be doing the workout as the class workout at 5a, 6am, 9am and...Read More

Warm up on the board. Tomorrow is the open so we will be working just a cardio piece todayEvery 12:00 minutes, 3 Sets1.1/1k Echo OR 500/425m Row Erg OR 450/390m Ski Erg800m Run1.1/1k Echo OR 500/425m Row Erg OR 450/390m Ski Erg6Read More

Warm-Up:3 Sets, For Quality10/10 Standing Pallof Press20 Bear Plank Shoulder Taps10 Medball Cleans5 Hollow to Arch Rolls Bench PressEvery 2:00 minutes, 5 Sets1 x 5 @ 72%1 x 5 @ 75%1 x 4 @ 77%1 x 4 @ 80%1 x 3 @ 82%Percentage is based on your 1-rep max Bench PressWodFor Time21-15-9Toe to BarShoulder to...Read More

Weightlifting warm upThenTake 10:00 minutes to Establish aPower Snatch + Hang Power Snatch + Power Snatch*Complex is meant to be done unbrokenWe will let you get some weight on your bar before this but we are treating this strength like a workout might be in competition where you really only have 10 minutes to find...Read More