Category Archives: Running

Memorial Day Murph!!!

CrossFit’s around the world do the Hero WOD “Murph” on Memorial Day. This is a tough workout and it should be because we are honoring those who have given their lives for us. You can do this workout as an individual or with a partner. For anyone who is currently serving in the armed forces…

Daniel

Today we tackle “Daniel” in memory of Army Sgt 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq on Thursday, June 8th 2006. For time: 50 Pull-ups 400 meter run 21 Thrusters (95/65) 800 meter run 21 Thrusters (95/65) 400 meter run 50 Pull-ups  

Ball and Chain Saturday!

                In teams of two, attach you and your partner’s ankle together with tape, and complete the following for time: 10 Pull Ups 15 Burpees 20 Hand Release Push Ups 25 Kettlebell Swings (53/35) 30 Ab Mats 200m Run If you want to see the idea: http://www.youtube.com/watch?v=HjuuN5Z8xnU  …

Three’s A Party

1) Take 10-15-minutes to build to a heavy Back Squat. If you’re feeling good then find your new 1 rep max (1RM). If you feel slow or tired then focus on squat mechanics and practice box squats. 2) 1-Round Max Reps of: Back Squat @ 85% of today’s 1RM (don’t rest any longer than one…

Helen!

  Welcome to another great week and another awesome benchmark workout! It’s looking like its gonna be a beautiful day to finally hit a running benchmark! I’m gonna assume that a lot of you are still going to be sore from Friday’s wall balls so make sure we really stretch out our thigh muscles! “Helen”…

It’s a new day! Let’s get to it!

  “Nancy” 5 Rounds For Time: 400m Run 15 Overhead Squats (95/65) Remember: Active shoulders, weight in the heels, elbow pits forward, chest up, pinch shoulder blades together, head up/forward, and depth below parallel on squat with knees OUT coming back up! Here is a link to a demo of the basics for OHS. Overhead…

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)

Partner Saturday…and the day after 13.1:-)

If you came out to Friday Night Lights then you know what it was an AWESOME time!!!  Thank you all for coming out to compete or support the people that were competing.  It was such a great atmosphere and we saw some great scores in the first Open Workout of 2013!!!  Not it’s time for…

Bring on the OPEN!!!!!

Today is the day that the first workout of the 2013 CrossFit Open will be released! It will be released later this evening at 5:00pm. We have been strongly encouraging every single person to sign up for the open. Its a great opportunity to see where you rank against the other 100,000 people already signed up, and…

Team Workout!

Another great partner WOD coming your way today!! Don’t forget to sign up for The CrossFit Open! You must register by Monday, and there is absolutely no reason to not do it! Only $20 and its a huge inspiration to push yourselves and join in on the fun of cheering each other on and pushing…