The last Open workout will be announced today at 3pm at games.crossfit.comWe will keep things on the cardio side with a Hero Workout today. We can adjust distances on run and row. Warm up3 rounds row 200run 200Workout of the day. “Jerry”For time:Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died...Read More

Weight vest Wednesday is an option today Barbell warm up for snatchStrength Snatch (squat if you can)Every 2:30 minutes, 5 Sets1 x 4 @ 70%1 x 4 @ 72%1 x 3 @ 75%1 x 3 @ 80%1 x 2 @ 85%Percentage is based on your 1-rep max snatch2 VERSIONS OF THIS WORKOUT- PARTNER OR SOLOPartner...Read More

3 Sets, For Quality30 second Double Under or Double Under Practice10/10m Lateral Band Walk10/10m Banded Monster Walk8 Romanian Deadlifts4 Tall Muscle Cleans4 Tall Power CleansStrength- we will let you get warmed up to your start weight. Then on a 20 minutes clock Back Squat 1 set x 4 reps @ 77%1 x 4 @ 80%1...Read More

10:00 minutes, For Quality30 second Ski Erg or Row5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch5/5 Crossover Step-Up, 20-24’’ Box10 Scapular Pull-Ups10-15 second Chest to Rings HoldStrength/skill chest to bar progressionspistol progressions WodFor Time20 Burpee Box Jump Overs 24/20”25 Chest to Bar Pull-Ups30 Pistols40/32 Calorie Ski30 Pistols25 Chest to Bar Pull-Ups20 Burpee Box Jump...Read More

Teams of 2Workout 19 Minutes of alternating rounds of 5 pull ups 10 Push ups15 squatsBetween workout 1 and 2 we will have you warm up to your weight for the next wod15 Minute Amrap Wod 24 Alternating rounds (each person goes twice) of3 deadlifts 4 hang cleans5 shoulder to over head*at the end of...Read More

8am enduranceTeams of 3-40 Minute AmrapPartner 1- Row 500Partner 2- Sandbag burpee get oversPartner 3-ski for metersAfter partner 1 completes the row, all 3 partners go outside and do 10 sled pushes. down and back is 1. 9am crossfit5 Rounds for Time15 Hang Power Snatch 75/55lb, (34/25kg)10 Bar Facing Burpees15 Wall Balls 20/14lb, (9/6kg)Rest 1:00...Read More

go to games.crossfit.com to see the workout of the daythe workout of the day will be the regular class workout at 5am, 6am, 9am, 10am. From 4pm to 6:30pm we will run heats of the workout. We will start a heat when there are a few people ready to go. I will be grilling out...Read More

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