2020-05-30 00:00
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Collection of articles focused on best practices in training CrossFit competitors - program design, performance psychology, assessment, and more.
2020-05-29 00:00
MINIMAL EQUIPMENT @ 0:00— 33-21-9: Row/bike calories Burpees @ 9:00— 21-15-9: Row/bike calories Burpees @ 17:00— 15-12-9: Row/bike calories Burpees + EMOM 10: 1st: 30s half… Read More
2020-05-28 00:00
MINIMAL EQUIPMENT A. 5 rounds: 10/side goblet kickstand squats -Rest 1 min •Goblet kickstand squat: https://youtu.be/DPj6R13i2do B. 5 rounds: 30s goblet wall sit 30s air squ… Read More
2020-05-27 00:00
MINIMAL EQUIPMENT 20 min AMRAP: 4 DB thrusters 6 V-ups 24 double-unders + 3 rounds: 10-15/side single-leg hip thrusts 30-45s extended plank -Rest as needed •Extended plank: https:/… Read More
2020-05-26 00:00
MINIMAL EQUIPMENT A. 3 rounds: 90s AMRAP: 3 unbroken strict handstand push-ups 90s AMRAP: 5 unbroken double DB bent over rows -Rest 90s •Sets must be unbroken. Break after completing th… Read More
2020-05-25 15:40
Ok Read More
2020-05-25 00:00
“COVID Murph” For time: 1 mile run -Into 20 rounds: 5 KB swings 10 push-ups 15 squats -Into 1 mile run •Sub 1600m row or 2.5 mile assault bike for 1 mile run Read More
2020-05-23 00:00
Sam + Jacob Special Read More
2020-05-22 00:00
MINIMAL EQUIPMENT A. 3 rounds: 10 staggered stance good mornings, right foot forward 10 goblet lateral squats, alternating 10 staggered stance good mornings, left foot forward 10 goblet late… Read More
2020-05-21 00:00
7 min AMRAP: 10-20-30… row/bike calories 10-20-30… V-ups 20-40-60… double-unders + (Rest 5 min) + 7 min AMRAP: 10-20-30… row/bike calories 10-20-30…… Read More
2020-05-20 00:00
MINIMAL EQUIPMENT A. 2 rounds: 20 single-leg Russian step-ups, right 15 rear-foot elevated split squats, right (unloaded) 10 goblet rear-foot elevated split squats, right -Rest 90s 20 single… Read More
2020-05-19 00:00
MINIMAL EQUIPMENT In teams of two— 8 min AMRAP: 80 bike/row calories – split anyhow among partners AMRAP DB snatches in remaining time •Partners alternate every 10 reps. + (… Read More
2020-05-18 00:00
MINIMAL EQUIPMENT A. 3 rounds: 10 push-ups 8 push-ups, hand-release 6 Russian push-ups •Russian push-ups: https://youtu.be/wF8dKlHshoA -Rest 90s 9 standing hammer curls 7 bent… Read More
2020-05-16 00:00
Sam + Jacob Special Read More
2020-05-15 00:00
MINIMAL EQUIPMENT 5 rounds: 6 DB thrusters, left 8 DB hang cleans, left 10 DB overhead alternating reverse lunges, left -Rest 1 min 6 DB thrusters, right 8 DB hang cleans, right 10 DB overhe… Read More
2020-05-14 00:00
MINIMAL EQUIPMENT A. E2min for 5 sets: 10 double DB RDLs @ 2020 tempo 30-45s banded psoas march/dead bugs •Banded psoas march: https://youtu.be/O80fcsgtd88 B. 5 min: 30s far… Read More
2020-05-13 00:00
MINIMAL EQUIPMENT 20 min AMRAP: 12 skaters, alternating 10 V-ups 8 devil press •Can do alternating single-arm devil press. + EMOM 4: 1st: 30-45s single-leg foot elevated glute bridges… Read More
2020-05-12 00:00
MINIMAL EQUIPMENT A. 5 rounds: 10 archer push-ups, alternating | ADD VIDEO 15-20 prone Ys @ 1111 tempo -Rest 1 min •Archer push-up: https://youtu.be/Ycbbf7_k7Rc •Ys can be don… Read More
2020-05-11 00:00
MINIMAL EQUIPMENT In teams of two with partners alternating rounds— 10 min AMRAP: 10 air squats 8 single-arm DB shoulder-to-overhead, right 8 single-arm DB shoulder-to-overhead, left +… Read More
2020-05-09 00:00
Sam + Jacob Special Read More
2020-05-08 00:00
MINIMAL EQUIPMENT A. 4 rounds: 10 single-arm DB/KB goblet squats, right 10 single-arm DB/KB Russian swings, right 10 single-arm DB/KB front rack reverse alternating lunges, right -Rest 90s 1… Read More
2020-05-07 00:00
4 rounds— 2 min row/bike/stairs @ escalating pace 3 min AMRAP: 30 double-unders + 8/side single-arm DB shoulder-to-overhead -Rest 1 min •Start each round of row/bike/stairs at mod… Read More
2020-05-06 00:00
MINIMAL EQUIPMENT A. For time: 40 air squats 30 1 1/14 air squats 20 goblet squats 10 heavier goblet squats •Use an odd object or your heaviest DB/KB for the last set of squats. … Read More
2020-05-05 00:00
MINIMAL EQUIPMENT In teams of two— 8 min AMRAP: P1: 30/20 row/bike calories P2: 30/20 row/bike calories AMRAP single-arm devil press in remaining time •Partners alternate every 4… Read More
2020-05-04 00:00
MINIMAL EQUIPMENT A. 2-4-6-8: DB hang power cleans, left DB shoulder-to-overhead, left + (Rest 2 min) + 2-4-6-8: DB hang power cleans, right DB hang power cleans, right •Adjust reps as… Read More
2020-05-02 00:00
Sam + Jacob Special Read More
2020-05-01 00:00
MINIMAL EQUIPMENT 5 rounds— 90s AMRAP: 10 DB snatches, right + 10 DB overhead alternating reverse lunges, right AMRAP box jumps, step down in remaining time -Rest 60s 90s AMRAP: 10 DB… Read More
2020-04-30 00:00
MINIMAL EQUIPMENT A. E2min for 5 sets: 45s goblet step-through lunges, alternating •Step-through lunge: https://youtu.be/Vj8J_P-9Or4 B. 3 rounds: 20 DB reverse death march… Read More
2020-04-29 00:00
MINIMAL EQUIPMENT 20 min AMRAP: 21 mountain climbers 15 Russian KB/DB swings 9 DB/KB devil press + EMOM 10: 1st: 30-45s spiderman plank 2nd: 30-45s DB weighted hip thrusts •Spiderm… Read More
2020-04-28 00:00
MINIMAL EQUIPMENT A. 5 rounds: 20 DB/KB gorilla rows, alternating 20 single-arm DB floor press, alternating -Rest 1 min •Gorilla rows: https://www.youtube.com/watch?v=_-OQlALaOZY … Read More
2020-04-27 00:00
MINIMAL EQUIPMENT In teams of two— 16 rounds: 8 single-arm DB thrusters, right 8 burpees 8 single-arm DB thrusters, left •Partners alternate rounds. •20 minute cap. + 5 round… Read More
2020-04-25 00:00
Sam + Jacob Special Read More
2020-04-24 00:00
MINIMAL EQUIPMENT A. 4 rounds: 10 staggered stance DB good mornings, right foot forward 15 seated single-leg raises, right 10 staggered stance DB good mornings, left foot forward 15 seated s… Read More
2020-04-23 00:00
8 min: 80 bike/row calories AMRAP burpees in remaining time -Into 6 min: 60 bike/row calories AMRAP burpees in remaining time -Into 4 min: 40 bike/row calories AMRAP burpees in remaining tim… Read More
2020-04-22 00:00
MINIMAL EQUIPMENT A1. 1 1/4 goblet squats 3x45s; 40×1 tempo; Rest 45s A2. Air squats 3x45s; 40×1 tempo; Rest 45s A3. DB back rack good mornings 3x45s; 40×1 tempo; Rest 45s… Read More
2020-04-21 00:00
MINIMAL EQUIPMENT In teams of two— 16 rounds: 8 jumping switch lunges 10 DB snatches, alternating 8 jumping switch lunges •Partners alternate rounds. •20 minute cap. + EMOM 1… Read More
2020-04-20 00:00
MINIMAL EQUIPMENT A. E90s for 8 rounds: 1st: 5 single-arm DB hang power cleans + 5 single-arm DB front squats + 5 single-arm DB shoulder-to-overhead, right 2nd: 5 single-arm DB hang pow… Read More
2020-04-18 00:00
Support Your Local Box WOD #3 Read More
2020-04-17 00:00
MINIMAL EQUIPMENT 5 rounds— 90s AMRAP: 12 single-arm DB deadlifts, right + 9 single-arm DB hang power cleans, right + 6 single-arm DB shoulder-to-overhead, right + AMRAP burpees in rem… Read More
2020-04-16 00:00
MINIMAL EQUIPMENT A. E2min for 5 sets: 45s goblet curtsy lunges, alternating •Goblet curtsy lunge: https://www.youtube.com/watch?v=Dsx07unmapI B. 3 rounds: 20 DB single-leg… Read More
2020-04-15 00:00
MINIMAL EQUIPMENT 20 min AMRAP: 5 double DB hang squat cleans 10 lateral burpees over the DBs 15 row/bike calories + EMOM 10: 1st: 30-45s extended plank 2nd: 30-45s single-leg hip thrusts, a… Read More
2020-04-14 00:00
MINIMAL EQUIPMENT A. 5 rounds: 10 renegade rows w/ push-up 10 plank walk-ups •Renegade row: push-up + right arm row + left arm row •Plank walk-ups: https://www.youtube.com/wat… Read More
2020-04-13 00:00
MINIMAL EQUIPMENT E2min for 5 rounds: 1st: 10 single-arm DB front squats, right + 10 single-arm DB push presses, right + 10 alternating single-arm DB overhead reverse lunges, right 2nd: 10 s… Read More
2020-04-11 00:00
Support Your Local Box Workout #2 https://games.crossfit.com/ Read More
2020-04-10 00:00
MINIMAL EQUIPMENT A. 5 rounds: 10 DB good mornings 10 hand-release push-ups 10 V-ups -Rest 2 min •Hold DB in back rack. B. 5 rounds: 30s row/stairs @ 80% 20s row/stairs @ 85% 10s… Read More
2020-04-09 00:00
25 min AMRAP: 12 Turkish get-ups, alternating 30 wall balls 8 wall climbs 100 double-unders •Sub odd object thrusters for wall balls and box handstand circular walks or handstand wall h… Read More
2020-04-08 00:00
MINIMAL EQUIPMENT A1. DB goblet rear-foot elevated split squats, right 3×8; Rest 30s A2. Rear-foot elevated split squats, right (unloaded) 3x30s; Rest 30s A3. DB goblet rear-foot eleva… Read More
2020-04-07 00:00
MINIMAL EQUIPMENT 5 rounds: 1 min row 1 min DB goblet reverse lunges, alternating -Rest 1 min •Start row at moderate pace and escalate to high effort by the end of 1 min. + EMOM 12: 1st… Read More
2020-04-06 00:00
MINIMAL EQUIPMENT A. E90s for 8 rounds: 1st: 8 single-arm curls, right + 8 single-arm DB press, right 2nd: 8 single-arm curls, left + 8 single-arm DB press, left •12 total minutes of wo… Read More
2020-03-21 00:00
FITNESS In teams of two with one partner working at a time— 25 min AMRAP: 5 wall climbs 15 double KB deadlifts 45 wall balls Training notes: •Partners can split up reps any… Read More
2020-03-20 00:00
FITNESS A. EMOM 10: 2 push presses + 2 push jerks w/ 1s pause in receiving position Training notes: •Start moderate and build throughout. •Take from the rack. •Priority… Read More
2020-03-19 00:00
FITNESS A. E2min for 5 sets: 2 front squats Training notes: •Start moderate and build per set. •Top set tough but not maximal. Record weight used. B. 3 rounds:… Read More
2020-03-18 00:00
FITNESS A. Strict pronated pull-ups 3xAMRAP (-2); Rest 2 min Training notes: •Leave two reps in the tank. •Use assistance so you start with at least 5-8 reps. Record… Read More
2020-03-17 00:00
FITNESS A1. Box jump from seated on 12″ box 4×2; Rest 30s A2. Clean pull + Power clean 4x(1+1); Building; Rest 2-3 min Training notes: •Choose a challenging but safe… Read More
2020-03-16 00:00
FITNESS A. EMOM 10: 1st: 30s plank shoulder taps 2nd: 30-45s dead bugs, alternating B. 3 rounds: 50 air squats 7 DB renegade rows 10 DB hang power cleans Training notes: •… Read More
2020-03-14 00:00
FITNESS In teams of two with partners alternating working minutes— 5 rounds: 1 min AMRAP burpees 1 min AMRAP DB snatches, alternating 1 min AMRAP ball slams 1 min AMRAP DB thrusters 1… Read More
2020-03-13 00:00
FITNESS 20 min AMRAP: 10 ring rows 20 push-ups 30 air squats Training notes: •Each round should be tough and you should expect to break the reps up. Adjust as necessary if the vo… Read More
2020-03-12 00:00
FITNESS A. EMOM 10: Mins 1-5: 2 push presses Mins 6-10: 2 push jerks w/ 1s pause in receiving position Training notes: •Start moderate and build throughout. •Take from the r… Read More
2020-03-11 00:00
FITNESS A. E2min for 5 sets: 3 front squats Training notes: •Start moderate and build per set. •Top set tough but not maximal. Record weight used. B. 3 rounds:… Read More
2020-03-10 00:00
FITNESS A. Strict supinated chin-ups 3xAMRAP (-2); Rest 2 min Training notes: •Leave two reps in the tank. •Use assistance so you start with at least 5-8 reps. B. 3 r… Read More
2020-03-09 00:00
FITNESS A. EMOM 10: 1st: 10-30s support in bottom of ring push-up 2nd: 30-45s DB farmer’s hold (tough) Training notes: •Switch bottom of support hold to top of support hold… Read More
2020-03-07 01:00
FITNESS In teams of two with partners alternating working minutes— 5 rounds: 1 min AMRAP burpees 1 min AMRAP DB snatches, alternating 1 min AMRAP ball slams 1 min AMRAP DB thrusters 1… Read More
2020-03-06 01:00
FITNESS 20 min AMRAP: 10 ring rows 20 push-ups 30 air squats Training notes: •Each round should be tough and you should expect to break the reps up. Adjust as necessary if the vo… Read More
2020-03-05 01:00
FITNESS 10 min AMRAP: 5 vertical ring rows 10 push-ups 15 air squats -Into 10 min AMRAP: 5 hanging leg raises 10 DB snatches, alternating 15 box jumps, step down Training notes: &bull&hell…Read More
2020-03-04 01:00
FITNESS & PERFORMANCE A. EMOM 10: Mins 1-5: 3 push presses Mins 6-10: 3 push jerks w/ 1s pause in receiving position Training notes: •Start moderate and build throughout. &bull&hell…Read More
2020-03-03 01:00
FITNESS A. E2min for 5 sets: 4 front squats Training notes: •Start moderate and build per set. •Top set tough but not maximal. Record weight used. B. 3 rounds:… Read More
2020-03-02 20:45
Here’s a quick video overview of some things to expect and think about during our next training cycle – which starts on March 2nd Read More
2020-03-02 01:00
FITNESS A. EMOM 10: 1st: 30s circular box handstand walk 2nd: 20-30s plank w/ alternating shoulder taps. Training notes: •Reduce time as necessary to prioritize positions over fa… Read More
2020-02-29 01:00
FITNESS & PERFORMANCE In teams of two with partners alternating working on the minute– 6 rounds: 1 min wall balls (20 to 10’/14 to 9’) 1 min power cleans (75/55) 1 min… Read More
2020-02-28 01:00
FITNESS A1. Standing vertical jump 4×1; Rest 30s A2. Deadlift 4×1; Across; Rest 2-3 min Training notes: •Reset each rep on deadlifts. •Jump high on vertical jumps. &bul&hell…Read More
2020-02-27 01:00
FITNESS For time: 50 DB push presses 50 hanging leg raises 50 assault bike calories 50 DB box step-overs 50 DB reverse lunges, alternating Training notes: •25 minute cap. Record time. P… Read More
2020-02-26 01:00
FITNESS A. Bench press Build to a tough 3 for today Record weight used. B. 21-15-9: Squat cleans DB floor press Training notes: •10 min cap. •Moderate weight on squat cleans. Recor… Read More
2020-02-25 01:00
FITNESS & PERFORMANCE A1. Double KB front rack rear-foot elevated split squats 3×6/leg; Building; Rest 30s b/w legs; Rest 30s A2. Russian KB swings 3×20; Heavy; Rest 2 m… Read More
2020-02-24 01:00
FITNESS & PERFORMANCE A. 5 min AMRAP: Strict knees-to-elbows -Rest 3 min 5 min AMRAP: Double-unders Training notes: •Don’t do single-unders – attempt double-unders. B. I… Read More
2020-02-22 01:00
FITNESS In teams of two with partners alternating working on the minute– 6 rounds: 1 min wall balls 1 min lateral hurdle hops 1 min DB burpee box overs 1 min DB Z press 1 min row… Read More
2020-02-21 01:00
FITNESS & PERFORMANCE A. Muscle clean x2 + Power clean x2 + Squat clean x2 4x(2+2+2); Building; Rest 90-120s Training notes: •Hang onto the bar between reps. •Focus on really f… Read More
2020-02-20 01:00
FITNESS A1. Standing vertical jump 4×1; Rest 30s A2. Deadlift 4×1; Across; Rest 2-3 min Training notes: •Reset each rep on deadlifts. •Jump high on vertical jumps. &bul&hell…Read More
2020-02-19 01:00
FITNESS 2 rounds: 24 double KB deadlifts 24 box jumps, step down 24 wall balls 24 DB snatches, alternating 24 box jumps, step down 24 wall balls 24 sandbag front squat Training notes: •… Read More
2020-02-18 01:00
FITNESS A. Bench press 3,2,2,1; 2s at same weight; Rest 2 min Training notes: •Weight should be tough but sustainable. Record weight used. B. 21-15-9: DB Z press DB floor press Push-ups… Read More
2020-02-17 01:00
FITNESS & PERFORMANCE A. 3 min AMRAP: 5-10-15-20…unbroken double-unders -Rest 3 min 3 min AMRAP: 2-4-6-8…unbroken strict knees-to-elbows Training notes: •Modify so tha… Read More
2020-02-15 01:00
FITNESS In teams of two with one person working at a time– 800m run/row -Into 2 rounds: 50 burpees 40 ring rows 30 reverse lunges, alternating 20 KB swings 10 box handstand push… Read More
2020-02-14 01:00
FITNESS & PERFORMANCE A. EMOM 16: 1st: 30s double KB front rack rear-foot elevated split squats, right 2nd: 30s banded pull-throughs 3rd: 30s double KB front rack rear-foot elevated… Read More
2020-02-13 01:00
FITNESS & PERFORMANCE A. Hang muscle clean x2 + Hang power clean x2 + Hang squat clean x2 4x(2+2+2); Building; Rest 90-120s Training notes: •Hang onto the bar between reps. •Fo… Read More
2020-02-12 01:00
FITNESS FITNESS A1. Standing vertical jump 4×1; Rest 30s A2. Deadlift 4×2; Across; Rest 2-3 min Training notes: •Reset each rep on deadlifts. •Jump high on vertic… Read More
2020-02-11 01:00
FITNESS For time: 50/40 assault bike/row calories 20 DB hang squat cleans 30 ball slams 30 DB push presses 30 burpees 20 DB hang squat cleans 30 ball slams 30 DB push presses 30 burpees 50/4… Read More
2020-02-10 01:00
FITNESS & PERFORMANCE A. 2 min AMRAP: 15 unbroken double-unders -Rest 1 min 2 min AMRAP: 3 unbroken strict knees-to-elbows -Rest 1 min 2 min AMRAP: 15 unbroken double-unders Training not… Read More
2020-02-08 01:00
FITNESS In teams of two with one person working at a time– 6 rounds: 30 air squats 30 KB swings 12 vertical ring rows 500m row – each partner rows 250m Training notes: &bul&hell…Read More
2020-02-07 01:00
FITNESS A. Bench press 3,3,2,2; 4s at same weight, 3s at same weight; Rest 2 min Training notes: •Weight should be tough but sustainable. Record weight used. B. 10 min AMRAP: 1-2-3-4&he&hell…Read More
2020-02-06 01:00
FITNESS & PERFORMANCE A1. Staggered stance DB RDLs 3×8/leg; Rest 30s b/w legs; Rest 30s A2. DB box step-ups 3×8/leg; Rest 30s b/w legs; Rest 30s Training notes: &bu&hell…Read More
2020-02-05 01:00
FITNESS A. Segmented power clean + Below-the-knee power clean + Above-the-knee power clean 4x(1+1+1); Building; Rest 90-120s Training notes: •Hang onto the bar between reps… Read More
2020-02-04 01:00
FITNESS A1. Standing long jump 4×1; Rest 30s A2. Deadlift 4×3; Across; Rest 2-3 min Training notes: •Reset each rep on deadlifts. •Jump far on standing long jumps. &bul&hell…Read More
2020-02-03 01:00
FITNESS & PERFORMANCE A. 2 min AMRAP: 15 unbroken double-unders 6 unbroken strict knees-to-elbows -Rest 1 min 2 min AMRAP: 10 unbroken double-unders 4 unbroken strict knees-to-elbow… Read More
2020-02-01 01:00
FITNESS 30 min AMRAP with partners alternating rounds: 3 box handstand push-ups 6 vertical ring rows 9 hanging leg raises 12 goblet squats 15 row cals Training notes: •Modify move… Read More
2020-01-31 01:00
FITNESS For time: 50 row/bike calories 25 burpees 50 Russian KB swings 25 double DB hang squat cleans 50 push-ups 25 double DB hang squat cleans 50 Russian KB swings 25 burpees 50 row/bike c… Read More
2020-01-30 01:00
FITNESS A. Bench press 4,4,3,3; 4s at same weight, 3s at same weight; Rest 2 min Training notes: •Weight should be tough but sustainable. Record weight used. B. For time: 50 goblet DB r… Read More
2020-01-29 01:00
FITNESS & PERFORMANCE A1. Staggered stance DB RDLs 12,10,8/leg; Rest 30s b/w legs; Rest 30s A2. DB box step-ups 12,10,8/leg; Rest 30s b/w legs; Rest 30s Training notes: •S… Read More
2020-01-28 01:00
div>FITNESS A. Segmented power clean 4×3; Building; Rest 90-120s Training notes: •Reset each rep. •Pause below-the-knee on segmented cleans: https://www.youtube… Read More
2020-01-27 01:00
FITNESS & PERFORMANCE A. 3 sets– 2 min AMRAP: 5 unbroken double-unders 2 unbroken strict knees-to-elbows -Rest 1 min Training notes: •Modify so that you can do either do… Read More
2020-01-25 01:00
FITNESS & PERFORMANCE “Partner Kalsu” For time with partners alternating minutes: 120 thrusters (135/95) •At the top of each minute, do 5 burpees. Training notes: … Read More
2020-01-24 01:00
FITNESS A1. Standing long jump 4×1; Rest 30s A2. Deadlift 4×2; Building; Rest 2-3 min Training notes: •Reset each rep on deadlifts. •Jump far on standing long jumps. Re… Read More
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