“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. If you’ve got a twenty pound vest or body armor, … Read the rest

“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 KB), Austin Malleolo 18 rounds + 1 HSPU,

Should we?… Read the rest

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 is 155/115, and ideally one barbell and one wall ball … Read the rest

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 three days now and it feels like eternity!  I did … Read the rest

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 now.  They provide  a continuous stream of interesting videos and … Read the rest

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, just get it done!  Have a Merry Christmas, Happy New … Read the rest

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, 9 reps

155 pound Push jerk, 6 reps

Annie Thorisdottir … Read the rest