Workout of the Day

Three Rounds For Time
12 Muscle Ups
75 Squats

Substitute 4 Pullups and 4 Dips per Muscle Up if you cannot perform a Muscle Up. This is done as 4xPullups and 4xDips, then repeat 12 times, not 48 straight Pullups and 48 straight Dips.

Read more >

Skill Work
Rope Skip
Various types of foot work

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Read more >

Pistol Redux

Skill Work
Hamstring Flexiblity

WOD
21 PushUps
20 Pistol Squats
18 PU
16 PS
15 PU
12 PS
12 PU
8 PS

Post times to comments.

Read more >

Skill:
Hamstring flexibility for pistols and L-pullups

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Kevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56, Rebecca Voigt 27:11.
Post time to comments.

Read more >

Skill
Burgner Warm Up

WOD
Snatch 1-1-1-1-1-1-1 reps

Read more >

Skill Work
Push Jerk
5-5-5-5-5

WOD
Five rounds for time of:
Run 400 meters (sub concept 2)
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Read more >

Skill Work
Kipping Pull Up

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Read more >

Five rounds of:
15′ Rope climb, max reps in 3 minutes

Kevin Montoya: 13, 11, 9, 8, 9.
Lance Cantu: 12, 8, 9, 8, 7.
Candice Ruiz: 8, 7, 7, 6, 5.
Brandon Pastorek: 8, 7, 6, 6, 6.
Michelle Benedict: 6, 6, 6, 5, 5.
Post reps for each round to comments.

Read more >

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Read more >

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments.

Rmember to get your notebooks and keep track of your scores/times/weights.

Read more >