Coaches ChoiceRead More

CrossFit Games Open 19.4Read More

50-40-30-20-10 KB Swings 53/35 Air Squats *At the top of each minute stop and perform 3 Burpees WOD Guidance: Try to keep a steady pace on KB Swings and push hard and fast through air squats. Timing will be key as those burpees are going to sneak up on you. If 3 burpees take longer...Read More

Hero “JT” 21-15-9 HSPU Ring Dips Push-ups WOD Guidance: This was CrossFit’s very first hero WOD. It was posted on CrossFit mainsite as the WOD for July 6, 2005. This WOD is in honor of Petty Officer 1st class Jeff Taylor (JT), 30, of Little Creek, VA, who was killed in Afghanistan on June 28,...Read More

5 Min AMREP 100m Sprint 10 Pull-ups Rest 5 Min 4 min AMREP 8 Cals on Rower 8 Burpees over rower Rest 4 Min 3 Min AMREP 20 Double Unders 6 Knee to Elbow WOD Guidance: This WOD is a SPRINT! Give each AMREP all that you got and leave nothing in the tank. If...Read More

Back Squat Every 2 min for 30 Minutes perform 2 Back Squats Finisher: Max Set of Unbroken wall balls. Men use a 14# ball on 10′ target and women use a 10# ball of 9′ target. WOD Guidance: Warm-up to a moderate weight before starting the first set of 2. Continue adding weight every 2...Read More