And the fourth card is....... 3 Rounds for time 40 Push Press (M-65#, W-45#) 30 Squats 20 Ring Dips 10 Double Unders Post time to [...]

The 3rd card pulled........ Deadlift 3-3-3-3-3 Find max weight Post load to comments Why do we keep preaching about the squat? Its not only to [...]

And the second card pulled is.......... "Murph" For time 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Post time to comments [...]

And so the adventure begins....All month long, WOD's will be determined by the deck of cards called "The Hopper."  The Hopper Deck has 54 workouts [...]

"TABATA THIS" 8 Rounds of 20 Seconds of Work, Followed by 10 Seconds Rest..... Squats Sit-ups Push-ups Pull-ups KB Swings Your score is the lowest [...]

"CROSSFIT TOTAL" 3 Attempts to find your max weight of: Back Squat Shoulder Press Deadlift Post total to comments Check this video on the "CrossFit [...]

For Time "GRINDY" 10 Clean and Jerks ( M-135#, W-85# ) 5 Rounds of " CINDY "   5 Pull-ups, 10 Push-ups, 15 Squats 10 Clean [...]

"UFC Monday"With a continuously running clock, complete as many repetitions as you can in one minute at each of the following stations.... Clean & Jerk(M-95#,W-65#)Sit-upsBurpeesTire [...]

REST DAY!  Great work this past week everyone! "Whatever course you have chosen for yourself, it will not be a chore but an adventure if [...]

2 Person Teams 1 Member is running 400 Meters1 Member is doing Max Reps of: KB Swings  (Men 53#, Women 35#)Box JumpsDumbbell Push Press  (Men [...]