This handsome young man is 60 years young today!! we are doing this workout today in honor of him cause he doesn’t look a day over 31 but more importantly he can kick most 31 year olds butts!! Love ya John thanks for making us better everyday! “31Heroes” Teams of 2, AMRAP 31: 7 Thrusters […]

With a partner, one person working at a time.  Break up however you’d like. “Eva” 5 RFT: 800m Run 30 KBS, 2pood/1.5pood 30 Pull ups

1. Squat 7×5 Back Squats, across 2. Deadlift 3-rep Heavy 3. EMOMx14 Odd:  7 Dead Lifts, 70% of 3-rep Even:  200m Run  

WOD “Double Grace” 60 Clean and Jerks, 135/95 POSTWOD 120 situps (not for time)

Rest Day The following are the training ideas of Ben Bergeron for athletes competing in the Crossfit Open.   Metcon – The Open is first and foremost a test of work capacity.  How much work can you do in a given time.  100% of the events that have come up over the past three years have been a […]