• Don’t Be Dumb

    Thank you for your kind words about my inaugural attempt at writing for the blog. It feels a little bit awkward and bumbling for me, but hopefully like everything else practice makes perfect. So as most of you know, I decided in January of this year to take a temporary leave of absence to test

  • Sunday WOD

    Warm Up Every 3 min x 5 Rounds* 9 Burpees 9 KB Swings (American) (24/16 kg) 10 DB Weighted Step ups (2×15 lb/ 2x10lb) 10 Sit ups 30 Plank Jacks 10/5 AAB calories * Any order Accessory exercise of the week 90 seconds Unbroken Hollow Body Hold * 5 Burpee penalty if you brake position

  • Gymnastics, Speed and CrossFit.com WOD

    Warm Up Rope Climb Legless: 6×1 With Legs or SC: 6×2 AAB 6X 20/15 Calories (fast pace >70rpm / >65rpm) Row 3x300m (<1:40/<1:55) CrossFit.com 5 rounds for time of: 20 L- Sit Pull ups 16 ring dips Accessory exercise of the week 80 seconds Unbroken Hollow Body Hold * 5 Burpee penalty if you brake

  • Auxiliary Snatch Lifts and Partner WOD

    Warm Up Snatch Balance 5-3-3-1-1-1 Progressive load, starting at medium load. Snatch Drop 3×3 @ 50% of last Snatch Balance Single Partner Workout Deck of Death With a partner, 20 min cutoff ♥ Hearts = CTD Push-Ups ♠ Spades = Burpees to target ♦ Diamonds = Box Jumps (24″/20″) ♣ Clubs = KB swings (24kg/16kg)

  • Deadlift 3RM and Muscular Endurance WOD

    Warm Up DL 16 Min to get your 3RM 13 min EMOM with increment RX= 1 to 4: 1 HSPU 1 TGU (16/12 kg)(each side) 5 to 9: 1 HSPU 2 TGU (16/12 kg)(each side) 10 to 13: 1 HSPU 3 TGU (16/12 kg)(each side) RX+= 20/16 Kg Accessory exercise of the week 60 seconds

  • Gymnastics and AMRAP

    Warm Up Gymnastics: Muscle Ups Review Grip: – 15 Shoulder Dislocate w/bar – 15 L-grip Shoulder Dislocate w/bar – 05 Strict Pull ups (grip review) Review Hollow Body: – Hollow Body 2×20 sec. – Virtuous Hollow Body 2x 20 sec. – Scaled: Tuck Hollow 2x 20 sec. Review Tight Arch: – Supermans x 10 reps

  • Bench Press and EMOM

    Warm Up Bench Press 6×2 @Last triple from last week or ~85% of 1RM Weighted Pull up 6X2 @70% OF 1RM 12 min EMOM odd: 5 Decline Push ups (20″/12″ box) 100m run even: 5 DL (185/125 lb) 10 DU Accessory exercise of the week 40 seconds Unbroken Hollow Body Hold * 5 Burpee penalty

  • Macy’s Blog

    As some of you may know, our faithful Monday morning blogger Harold is on a bit of a sabbatical from CrossFit. For some, you’re disappointed because you won’t get to hear his zany one-liners. For others, you’ll miss his weekly Monday rants about why he doesn’t like certain CrossFit movements. But to me, it’s more

  • Sunday WOD

    Warm Up 22 min AMRAP 6 Ring Dips 25-ft. weighted walking lunge (2X50/35 lb) 6 Bar MU Accessory exercise of the week Tempo OHS 2×6 (45/35 lb) Tempo: 3333 Cool Down/Stretch

  • Lift Complex and Interval AMRAP

    Warm Up 12 min EMOM Clean Complex Start @50% of 1RM clean, add weight every round. Clean Pull + Power Clean + Hang Squat Clean 7 min AMRAP 3 PC (135/95 lb) 3 Push Jerk (135/95 lb) 10 Sit ups * Rest 2 minutes 5 min AMRAP 5 PC (115/75 lb) 5 Push Jerk (115/75

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