October 18, 2018

CROSSFIT Rest Day! SWEAT The Digger (Distance) In 20 minutes complete: 100 Burpees over the rower Max Distance row in the remaining time ENDURANCE The Ladder (Time) Teams of 2: 4 x 400m sprint [...]

June 16, 2018

CROSSFIT Mainsite 180608 (10 Rounds for reps) 10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb. This interval [...]

October 12, 2017

CROSSFIT Rest Day! SWEAT Conditioning: 4 Rounds for reps *Each Round 3 Min AMRAP 21 Ab Mat Sit Ups 15 Plate GTOH (45/25) 9 Squats with Plate -1 Min Rest Between Rounds STRONGMAN Pushin the Bear [...]

October 7, 2016

CROSSFIT Conditioning: 5 Rounds for Reps 5 Rounds – 2 Min Each 5 Deadlifts 135/95 10 Shoulder to Overhead AMRAP Double Unders in Remaining Time 1 Min Rest Between Rounds SWEAT Conditioning: [...]

October 5, 2017

CROSSFIT Rest Day! SWEAT Conditioning: For Time Oh My Squat 100 Air Squats 50 Burpee Box Jump Overs (24/20) 100 Air Squats Finisher: Core Finisher 3 rounds 20 Russian Twists 30 Second Hollow Hold [...]

May 7, 2017

MIXED LEVEL CLASSES Conditioning: AMRAP x 15:00 HSPU/BJ 5 Handstand Push Ups 10 Box Jumps 24/20 *Skill Work: Handstand Push Up Practice *RX+ is Strict HSPUs and 30/24″ box jumps

April 1, 2017

CROSSFIT Conditioning: For Time 2010 SW Regionls – Floater 185/115 pound barbell, Shoulder to overhead, 20 reps 40 Burpees *Burpees are lateral over the bar. Partition as needed, any order. [...]

September 16, 2016

CrossFit Conditioning: For Time Level 3 15 Deadlifts 225/155 12 Strict HSPU 9 Muscle ups 12 Deadlifts 225/155 9 Strict HSPU 6 Muscle ups 9 DeadLifts 225/155 6 Strict HSPU 3 Muscle ups Level 2 15 [...]

September 12, 2016

CROSSFIT Strength: Deadlift 1×6 @ 75% 2×3 @ 80% 2x Max Reps @ 85% Conditioning: 4 Rounds for reps x 4:00 30 Double Unders 20 Ball Slams 40/25 10 Box Jumps 24/20 *2 minute rest between [...]

July 9, 2016

CrossFit WOD: 6 Rounds for Time “SpartanFit Memorial WOD” 13 Burpees 20 Wall Balls (20/14) 16 Deadlifts (185/125) CrossFit 101 WOD: 6 Rounds, 1 Minute Per Station of: Wall Balls [...]