Let’s do this

“Murph”  For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

The perfect starting point

“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Kristan Clever 18 rounds + 4 HSPU (2 pood

Together!

In teams of two, only one athlete working at a time: 40 Power Cleans 40 Burpees 40 Thrusters 40 Box Jumps 40 Wall Ball shots 40 Handstand Push-ups Rx’d weight

The Final Countdown!

Seven rounds for time of: 185 pound Front squat, 3 reps 7 L-pull-ups Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs), watch their WOD demo wmv/mov   I’ve been gone for

The Fun Lifts!

Don’t forget the Holiday Schedule! Split Jerk 1-1-1-1-1-1-1 Post loads to comments. Dave Lipson 355lbs, Annie Thorisdottir 206lbs   I have been checking CrossFit.com every day for about five years

Give the Gift of CrossFit

Wherever you are, perform 50 Burpees for time!   Show your family how crazy you’ve become, ask them to join you, do it in the living room, in the snow,

Holla Back

Remember to check the Holiday Schedule.  There is no 6am or Noon class today! “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean,

The Running Man

Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep

Pop Quiz Hot Shot

“Randy” 75 pound Power Snatch, 75 reps for time. Dave Lipson 2:40,  Lisa Thiel 3:05 (45lbs)     Goat day was a blast yesterday!  One of the things that makes

Think about it.

“Goat Day”   Today’s post is coming a little early as YOU are going to do most of the programming today.  The idea is to pick one to three “goats”,