For max reps at each station: Tabata dumbbell shoulder presses Tabata weighted jumping lunges Tabata ring dips Tabata weighted walking...

Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute...

Nancy 5 rounds for time of: Run 400 meters 15 overhead squats ♀ 65 lb ♂ 95 lb OR Helen 3 rounds for time of: Run 400 meters 21 kettlebell...

10 minutes PRACTICE & PERFECT the MEDICINE BALL CLEAN (video below) WOD: Tabata BURPEE Tabata weighted sit-up Tabata kettlebell/dumbbell...

The back squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range...

https://www.crossfit.com/wp-content/uploads/2021/01/29190152/Box-Jump-Foucher-2-768x432.jpg For time: 50 box jumps 50 jumping pull-ups 50...

Every 2 minutes until the required repetitions cannot be completed in the given time: Run 200 meters 5 burpees *Add 2 burpees after each...

Bench press 5-5-3-3-3-1-1-1-1 reps 12 Plank Jacks after each set Scaling: Most athletes can complete this lifting day as prescribed....

3 rounds for time of: 50 hip extensions 25 strict pull-ups Run 800 meters Scaling: Newer athletes should consider decreasing the reps of...

21-18-15-12-9-6-3 reps for time of: Dumbbell front squats Toes-to-bars *100-meter farmers carry after each round. ♀ 35-lb DBs ♂ 50-lb DBs...

8:30 AM 4:15 PM 5:30 PM 15 minute AMRAP Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row OR Assault...

4:15 PM 5:30 PM TODAY'S WOD 18-minute running clock, complete: 21-15-9 reps of: Thrusters ♀ 65 lb ♂95 lb Lateral burpees over the bar...

8:30 AM: ALL LEVELS, Great for Beginners 4:15 PM: Beginner/Intermediate * Young athletes, Teachers, self-employed 5:30 PM: ...

ALL LEVELS & CLASSES WELCOME! 5 rounds of Cindy for time 5 minutes to establish a heavy deadlift 5 rounds of Cindy for time *One round of...

STARTS WED. SEPT. 6, 2023 MONDAY & WEDNESDAY * 4:15 PM Challenge yourself, learn proper technique and achieve the BEST SHAPE of your...

Rest Day Review both articles: "The Useless Concept of ‘Calories’" by Dr. Jason Fung "It’s Not Calories… It’s Hormones: A Response to Dr....

Helen 3 rounds for time of: Run 400 meters 21 kettlebell swings 12 pull-ups ♀ 16-kg KB ♂ 24-kg KB Record scores to the CrossFit App....