Skip to content 
Friday, 12-22-2017
Group Warm-up 3 Rounds 10 Alternating one-legged KB Deadlifts + 5 Straight-leg RDLs Strength. Deadlift 5×2 90% clean and Jerk bar warm up Conditioning. Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean RX(165lb / 110lb) Masters 55+(135/75) Jerk RX(165lb /110lb) Masters 55+(135/75)
Friday, 12-01-2017
Strength. Week 4 Deadlift 5×5 75% Conditioning. 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Wednesday, 08-09-2017
OHS for strength warmup, then 4 x 4 @ 65-70% 2 x 2 @ 80-85% CrossFit Games “2-2-2-3 intervals” 2 minutes on / 1 minute off (3 minutes on for last interval) 2 rope climbs cal. rower (10 cal for men / 7 cal for women) Max-rep OHS (95/75) Go until 75 reps OHS are […]
Thursday, 05-04-2017
Warm Up Firebase Spartan Obstacle Course Conditioning. Murph Training “Nicole”. AMRAP 20 Max Effort Pull-ups 400M Run
Friday, 03-17-2017
Group Warm Up Crossfit Open 17.4 AMRAP 13 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Calorie Row 55 HSPU Cash Out 30 Sit Ups 30 Hollow Rocks 30 Russian Twists 30 Flutter Kicks
Friday, 03-10-2017
Open 2017 17-3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, […]
Friday, 03-03-2017
The Open 17.2 AMRAP 12 minutes 2 Rounds of….. 50ft weighted walking lunges w/ DB in front rack position Rx 50/35 16 T2B 8 DB Power Cleans Followed by 2 rounds of… 50ft weighted walking lunges w/ DB in front rack position Rx 50/35 16 Bar Muscle Ups 8 DB Power Cleans Cash Out 5 […]
Friday, 04-22-2016
Strength TORC Cycle Front Squat Lite Conditioning Masters Regional Qualifier – Event 4 For time: 55 burpees 34 overhead squats 21 muscle-ups L1 – 95/65 L2 – 75/55, Ring Dips L3 – 65/45, Ring or Box Dips 20 Minute Cap
Saturday, 03-26-2016
Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use […]
Friday, 03-18-2016
Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters […]
