For time: 200 Medball overhead walking lunges 20lbs/14lbs Penalty is 5 medball pushups if ball is lowered.

For Time: 50 Double unders 21 Wall Balls 21 Pull ups 40 Double Unders 15 Wall Balls 15 Pull ups 30 Double Unders 9 Wall balls 9 Pull ups

“CrossFit Total” Max Back Squat Max Shoulder Press Max Deadlift All three maxes added up equal your total

14 Minute AMRAP: 3 Deadlift @ 315/245 4 Goblet Squat @ 53/35 5 Chest to Bar pull-ups 6 Sledge hammer hits @ 12/8

3 Rounds for time: 800 Meter run 25 Burpees

“Chipper” 2012 CF games WOD For time: 10 Overhead squat 155/105 10 Over the box jumps 24″/20″ 10 Thruster 135/95 10 Power clean 205/125 10 Toes-to-bar 10 Burpee Muscle-ups 10 Toes-to-bar 10 Power clean 205/125 10 Thruster 135/95 10 Over Read More …

“Track Triplet” (2012 Games WOD) 3 Rounds For Time: 8 Split Snatch 115/ 75 7 Bar Muscle-Ups 400 Meter Run

Give your body a break today. The CrossFit Games are on this weekend you can either view it on games.crossfit.com or espn3.com. This is the last day of competition so make sure you watch these amazing athletes, maybe one day Read More …

Carse: 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl.                 U.S. Army Corporal Nathan B. Carse, Read More …

FRIDAY THE 13th! 2 Rounds for time: Weighted carry around the building (men 100-110 lbs/women 60-70 lbs) 11 Tire flip jump throughs 26 sledge hammer hits, alternating