Chyna is leaving on Wednesday to compete at Wodapalooza in Miami this weekend. I am flying out to Miami on a red-eye on Friday night. We will both be gone all next week at WOD On The Waves. Big thanks to all the coaches for stepping up while we are gone. There will...

Congrats to Dom on his 8th place finish at last weekend's Crush Games 2019. Plus, he got this totally cool video. ***** WORKOUT   1/15/2019 STRENGTH Take 30 minutes to establish a 5 rep Max Back Squat CONDITIONING Complete the following for time: 25/18 Calorie Assault...

****** WORKOUT   1/14/2019 STRENGTH Week #1 of 5 rep max Take 25 minutes to establish a 5 rep max Push Press CONDITIONING Complete 2 rounds for time of: 20 Dumbbell Single Arm Clean & Jerk (pick weight) 100m Run 20 Alternating Dumbbell  Snatches 100m Run *11 minute...

Whoa! 50 Super Saturdays. AWESOME!!!! The Super Saturday workout is going down at 10 am. What’s it gonna be this weekend? One of the classic “Girl” workouts? Will it be a “Hero” workout? Will we be doing a blast from the past Open workout? Maybe a CrossFit Team Series...

WORKOUT   1/11/2019 STRENGTH 5x5 Bench Press (add 5#-20# to last 5x5 load) CONDITIONING Complete 5 rounds for time of: 24 Double Unders 12 Hand Release Push-ups 24 Double Unders 12 Abmat Sit-ups *13 minute time...

Now that is a deep (and hairy) squat........ ***** WORKOUT   1/10/2019 STRENGTH 5x5 Back Squat (add 5# to 20# to last 5x5 load) CONDITIONING Start a 6 minute running clock and perform: 70/55 Calorie Row Max reps Jumping Air Squats in remainder of...

Back in 2011, I wrote a series of blog posts on the Crossfit One World blog that were entitled "Something All Humans Should Know How To Do." Today during our push jerk strength session, I got caught up in talking about the ability to throw a good punch, and it...

***** WORKOUT   1/8/2019 STRENGTH 5x5 Push Jerk (add 5#-20# to last 5x5 load) CONDITIONING Complete 20/15/10/5 reps for time of: Med Ball Cleans (M:20#/W:14#) Push Balls (M20#-10'/W:14#-9')...

The tough get going! ***** WORKOUT   1/7/2019 STRENGTH Week #6 of 5x5 5x5 Overhead Squat (add 5#-20# to last 5x5 load) CONDITIONING Complete as many rounds as possible in 10 minutes of: 50 Double Unders 10 Dumbbell Hang Squat Snatch (pick weight) 50m Single Dumbbell...

The Super Saturday workout is going down at 10 am. What’s it gonna be this weekend? One of the classic “Girl” workouts? Will it be a “Hero” workout? Will we be doing a blast from the past Open workout? Maybe a CrossFit Team Series workout? We might even throw a...