Strength Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes. Conditioning For time: 9 KB Thrusters 24/16kg9 K2ERow 500m18 KB Thrusters 24/16kg18 K2ERow 500m9 KB Thrusters 24/16kg9 K2E Notes: KB Thrusters are performed with a KB in each hand. K2E (knees-to-elbows) MUST finish […]

Few Updates:   HOODIES – working on finalizing the order (should be here in about 2 weeks) – but wanted to make everyone aware that the price is going to be $30.00 instead of $25.00 – sorry guys – but I think they will be real cool!!! We did order some extra – so I […]

“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weight  Set up three bars and storm through for time.

WOD Conditioning 7 rounds for total working time of: 100m Shuttle Run (10m increments)14 KB Snatch @ 32/24kg (7 each arm, any order)14 C2B Pullups

WOD For time:   60 Double-Unders 3 Power Cleans @ 185/120# 30 Wall Balls 20/14# 6 Power Cleans @ 185/120# 15 T2B 9 Power Cleans @ 185/120# 15 T2B 6 Power Cleans @ 185/120# 30 Wall Balls 20/14# 3 Power Cleans @ 185/120# 60 Double-Unders MOBILITY 

TEAMS OF 2RUN  x 400SLAM BALL  30/20  x  100FOUR COUNT FLUTTER KICK  x  80BOX JUMP  x  60DEAD LIFT  185  x  40SLAM BALL TGU  30/20  x  20RUN  x  400 *  yes, one weight on deads!!!

 Check it Out!  Fresh from The Hampton Roads CrossFit Community Facebook Page:   The Hampton Roads CrossFit Community Open Series We are using the CrossFit Games Open qualifiers as a fundraising period for “Hope For Kenya” our goal is to raise enough money for a clean water system and possibly an entire school. We ask that […]

Strength 1) HBBS  1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes. Conditioning For time: 50 Burpees20 Front Squats @ 70%50 Burpees Notes: Fronts Squats must be taken from the floor.

  “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups10 Push-ups15 Squats

3 ROUNDSA.M.R.A.P  x  5 MINUTESPOWER CLEAN  185/130  x  5OVER BAR BURPEE  x  5DOUBLES  x  20REST  x  5 MINUTES

 Strength  Back Squat  5  x  2 Conditioning 30 KBS 32/24kg30 Wall Balls 20/14#30 C2B Pull-upsRow 1k20 KBS 32/24kg20 Wall Balls 20/14#20 C2B Pull-ups For time. MOBILITY