5 Rounds for time 5 Burpee Clean & Jerk (95#/65#)5 Overhead Squats5 SDLHP5 Hang Power Snatch Use same weight for all.  Post times to comments. GYMNASTICS SKILLS INSTRUCTION [...]

3 Rounds for Time400m Run20 Right Arm DB Overhead Lunge Steps 35#/25#20 Left Arm DB Overhead Lunge Steps 35#/25#15 Ring Dips15 Pull-Ups5 HSPUPost times to [...]

Olympic Lift Skill Work Snatch Progressions - Watch Video On Risers:3 X Deadlift to High Hang3 X Deadlift to Snatch Shrug 3 X Pull Box [...]

"HAMBURGUESA" Compare to 01/22/09 5 Pull-ups 10 Push-ups 20 Squats 200M Run 21 KB Swings (53/35) 12 Pull-ups 400M Run 75 Wall Ball (20/16) 400M [...]

"Tabata Among Friends" Deadlifts 185#/130#Clean & Jerk 135#/95#Hang Power Snatch 95#/65# This Tabata will be performed as a team of two.  While one team member [...]

For time:15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 KB Swings 53#/35#5 Push-Ups1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 DB Thrusters 35#/25#Post times to comments.TO JOURNAL, OR NOT TO JOURNAL...by Lisa BarbaraHere are some easy steps to starting [...]

Happy Birthday Tiffany! 4 Rounds*9 Deadlifts 225#/155#9 Overhead Squats 95#/65#9 Renegade Rows 35#/25# Complete the following after each round:Round 1 - 36 Double UndersRound 2 [...]

FUN FRIDAY 3 Person Teams: While one team member is completing a 200m Keg Carry (95#/45#), the other two team members are working on: 100 [...]

3 Rounds for Time:10 Chest to Bar Pull-Ups10 Front Squat 165#/105#10 BurpeesPost times to comments.This was the 2nd WOD performed at the Rocky Mountain CrossFit [...]

Olympic Weightlifting Skill Work Snatch Snatch Deadlift to Above the Knee, High Hang and into Jump Shrug X 3 From Pull Boxes- Jump Shrugs, Power [...]