Couplet

Benchmark Girl WOD Nancy

“Nancy” c/o CrossFit mainsite 5 rounds for time: 400m Run 15 OHS (95/65) Why are CrossFit Benchmarks named after girls? “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ […]

Walk-About Creek

Spend 15 minutes working on handstand or other gymnastic progressions. 3 rounds for time: 75 Double Unders *7 Curtis P’s (95/65) *1 Curtis P = Hang Squat Clean + Lunge 1 Leg + Lunge Other Leg + Push Press Spend remainder of time foam rolling and stretching. So proud of the Tony Hall and James […]

Alley-oop

Warm up: coaches choice For time: 27-21-15-9 Wall ball 50 double-unders Cash out: 3 sets of: 20 medball sit ups 25-30 sec handstand hold

CF Open Workout 17.1

Workout 17.1 (Games.crossfit.com) For time:  (20 minute time cap) 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box (top of the box […]

Danger Zone

4 sets of: Bulgarian split squat x 6 each leg Rest 30 seconds 60 meter(4 trips across gym) OH dumbbell walk Rest 90 sec 3 rounds for time: 400m run 15 DB Thrusters (50/40)

08 Games Throwback

Spend 15 minutes working on gymnastic progressions 5 rounds for time: 5 deadlifts (275/185) 10 Burpees Spend remainder of hour stretching and foam rolling

Butterfly Effect

Warm up: coaches choice 5 rds for time: 10 DB hang squat cleans (40/30) 10 ring dips Core: Tabata Hollow hold Rest in the superman hold position

Stop, Drop, and Roll

3 sets of: 2 rope climbs 3 reverse wall climbs 10 box jumps AFAP 7 rounds for time: 5 clean and Jerk (155/110) 10 pull ups Registration for the Open begins Jan. 12, 2017. STAGE 1: The Open Five Weeks | Feb. 23 – March 27 17.1: Feb. 23 – 27 17.2: March 2 – […]