Workout Of The Day

"IN THE AIR TONIGHT-ISH" Clean and Jerk Technique 5 Sets For Quality: 1 Pausing Power Clean 1 Power Clean 1 Pausing Push Jerk 1 Push Jerk * Pause For One Second In the Catch of the Clean * Pause For One Second In the Dip of the Jerk “In The Air Tonight-ish” 10 Rounds For Time: 3 Power Clean and …Read More

"Nancy" 5 RFT 400M RUN 15 OH SQUATS 65/95# FIT CAMP: ONE MINUTE AT EACH STATION: WITH A RUNNING CLOCK: ROPE SHAKES SANDBAG CLEANS BURPEES INCH WORM REST 1 MINUTE AFTER ALL STATIONS, REPEAT 3X…Read More

"I WILL SURVIVE" AMRAP 5: Buy-In: 500/400 Meter Row 30 Double Unders 5 Power Snatches (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 500/400 Meter Row 30 Double Unders 10 Power Snatches (95/65) Rest 5:00 AMRAP 5: Buy-In: 500/400 Meter Row 30 Double Unders 15 Power Snatches (75/55) FIT CAMP: "NANCY: 5 RFT …Read More

15 MIN AMRAP DB HANG SQUAT CLEAN + THRUSTER=1 (DO 3 OF THESE MOVEMENTS) INTO 15 PULSE SQUATS INTO 20 PLANK TO PUSHUP POSITION FOLLOWED BY A MAX DL…Read More

Quarterfinal Test 1 For total time: 3 rounds of: 10 strict handstand push-ups 10 dumbbell hang power cleans 50 double-unders Rest 1 min., then: 3 rounds of: 10 kipping handstand push-ups 10 dumbbell shoulder-to-overheads 50 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells Time cap: 10 min.…Read More

8 Rounds 8 of everything Snatch Grip DL 55/75# Hang Snatch 55/75# Power Snatch 55/75# OH Squat 55/75# Fit Camp: "RUGRATS GONE WILD" Every 3:00 x 5 Rounds 9 Box Jump Overs (24″/20″) 12 DB Front Squats 30 Mt. Climbers…Read More

3 RFT 400M RUN 12 MAN MAKERS 20/35LBS :60 SEC PLANK PLEASE YOUTUBE MAN MAKERS CROSSFIT TO GET THE FULL VIDEO MAKE SURE YOU DO A FULL THRUSTER AND DO NOT TURN IT INTO A DEVIL'S PRESS FIT CAMP: AMRAP 15 15 KB SWINGS 10 DB SNATCH 8 BURPEES…Read More

1. Front Squat 5-5-5-5-5-2-1 2. Behind the Neck Jerk 2-2-2-2-2- 3. 3 RFT 12 DL 185/255# 20 BOX JUMP 20/24IN FIT CAMP: 3 RFT 400M RUN 12 MAN MAKERS :60 PLANK HOLD…Read More

HAPPY MONDAY! HOPE YOUR EASTER WAS GREAT! 3 Rounds For Time: 1,000 Meter Row 200 Meter Farmers Carry (50’s/35’s) 40 Step Back Lunges holding one DB any which way FIT CAMP: 3 Rounds 30 Rope Shakes 100m Sprint 200m Farmer's Carry 40 Step Back Lunges…Read More

Barbell Complex On the 1:30 x 7 Sets: 3-Position Power Snatch (hang snatch, below the knee, from the ground) 3 Overhead Squats (athlete chooses load) “Muscle Memory” AMRAP 15: 15 Box Jump Overs (24″/20″) 12 Power Snatches (95/65) 9 Pullups or 18 Ring Rows FIT CAMP: AMRAP 15: 15 Box Jump Over…Read More

HAPPY APRIL FOOLS DAY!!!! On the 4:00 x 5 Rounds: 30 Air Squats 20/15 Calorie Row 10-8-6-4-2 Clean and Jerks * Enter Weight Used For Each Round * Score is the Sum Total of 5 Sets BUT THE WOD IS NO JOKE FIT CAMP: On the 4:00 x 5 Rounds: 20 Air Squats 20/15 Calorie Row 10 Thrusters…Read More

WEIGHTLIFTING WEDNESDAY GUYS! 1. STRICT PRESS TO A PP TO A JERK-SEE HOW HIGH YOU CAN GET 2. PUSH JERK-3-3-3 3. BACKSQUAT-5-5-5-5-5-5-5 4. BRIDGE RUN IF TIME PERMITS FIT CAMP: AMRAP 15: 10 PP 12 STIFF LEGGED DL WITH DB 30 MT. CLIMBERS IMMEDIATELY FOLLOWED BY 50 HAND RELEASE PUSHUPS…Read More