Category Archives: DEADLIFTS

Get Motivated!

Workout of the DAY: Part A. 2 attempts: 250m row sprint Rest 2 minutes between rounds. This is meant to find your fastest possible split for 250m…so go all out! Part B. Every minute on the minute, for 10 minutes, complete: 3 Deadlifts at ~80% of max For the remainder of the minute perform as…

Strength & AMRAPS

I know this week started off with a bang for all of you that did “Morrison”. Lets get in here and move around to loosen up and get the blood flowing. Strength: Hang Cleans 5 sets of 5 reps. Build in weight each set Met-Con: 7 min. AMRAP 10- Hang Cleans (95#/65#) 10- Tuck Jumps…

Great week!

Strength: Push Press 5×5   WOD: 15min AMRAP of 7 Deadlifts (225#/155#) 10 Box Jumps (24”/20”) :45sec plank hold 8 Renegade Rows (35#/25#)

Workout 13.2

WAKE UP. GO BE GREAT.  Workout of the Day:  10-minute AMRAP of: 5 Shoulder to Overhead (115#/75#) (Masters 55+: 95#/55#) 10 Deadlift  (115#/75#) (Masters 55+: 95#/55#) 15 Box Jumps (24″/20″) (Masters 55+: 20″ all) Score is total amount of repetitions click here for full explanation and rules of WOD 13.2 click here to learn how…

Lumberjack 20

Lumberjack 20: 20 Deadlifts (275,165) Row 500/run 400m 20 KB swings (70#,53#) Row 500m/Run 400m 20 Overhead Squats (115/75) Row 500m/Run 400m 20 Burpees Row 500m/Run 400m 20 Pullups (Chest to Bar) Row 500m/Run 400m 20 Box jumps (24″/20”) Row 500m/Run 400m 20 KB Squat Cleans (44,35)

Benchmark Monday: “DT”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in Operation Enduring Freedom (OEF) when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Workout of the Day “DT” Five rounds for time of: 12 Deadlifts…

“Your workout is my warm-up!”

Half way through the week! Get in here for some strength! If you haven’t signed up for the CrossFit Open…DO IT! It’s $20 and I promise you will have a great time! We’ll be doing the workouts in class during that time so you might as well! We have 23 people on our team and…


  Happy Monday everyone! Its time for another Hero WOD and this one is tough one! Come in today and work off some of that Super Bowl junk eaten yesterday! Sergeant Rankel reenlisted in 2009 and was redeployed to Afghanistan in April 2010 as a part of Operation Enduring Freedom.  He was assigned to 3rd Battalion, 1st…

How Bad Do You Want To Succeed?

Workout of the Day Three Rounds of: 4-5 Deadlifts 10-15 Kettlebell Swings (heavier weight, while still maintaing explosiveness) 3 minute Rest between rounds 2) Three Rounds for time of: 500 Meter Row 5 Thrusters (135#/95#) 10 Burpees 3 minute Rest between rounds 3, 2, 1, go!

2013 – a BIG year :)

  Its Friday! Four days into the new year, are you sticking to your resolution??? Hardest part of exercising is actually getting to the gym! We want to see a big numbers today!   For time 15-10-5-10-15 Deadlift (225/155) Burpees 25 double unders after each set