Do or Die!
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the
Box Jump
Another basic movement in the CrossFit arsenal! The standards are to get your hips as high as they would be if you were standing on the box. You have three
Walking Lunge
A basic movement, but important points: -back knee touches the ground -front leg extends fully as you step forward -drive through the front heel, not the toe, to utilize your
Dips
A foundational strength component of gymnastics and a gateway movement to the infamous muscle up. The movement can be performed with a variety of set ups, we review the ring
Reading Rainbow
For time: Row 2k Pat Ferris 7:37.6 Post times to comments! my experience during the Midnight Marathon. Of course, I also made this decision after finishing the book Born to
Be Happy
As many reps as possible in 7 minutes of: 3 Thrusters (100/65) 3 Chest to Bar Pull ups 6 Thrusters 6 Chest to Bar Pull ups 9 Thrusters 9 Chest
Chest to Bar Pull ups
Just like it sounds! Instead of the normal standard of just the chin over the bar, you must make physical contact of the bar with your chest. The standard is
MOVEMENT DEMOS | POWER CLEAN WITH EXPLANATION
The power clean is an olympic lift performed from the ground to the shoulder without a squat. The set up and initial pull is much like a deadlift, but when
Thruster
This is a classic CrossFit movement…lots of work done quickly. This movement is a compromise between a front squat and a press position. The best thrusters utilize the legs and
