Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

In short, a CrossFit trainee strives to develop capacity in ALL of these general physical skills: Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy, AND Cardiovascular Endurance. This is accomplished by avoiding specialization and embracing generalization. A week of CrossFit training includes workouts derived from gymnastics, weightlifting, powerlifting, rowing, and track and field. You can expect to lift, throw, sprint, balance, pull, push, jump, lunge, and more. WOD stands for Workout of Day.

Power Clean + Push Jerk

January 15, 2019

build up to heavy 1+1
THEN (85% of 1+1) 3x 2+1

6 Rounds for Time
7 Power Cleans (65% of 1+1)
7 Toes to Bar
7 Push Jerks
7 Chest to Bar

Hex Bar

January 15, 2019

build up to heavy 3 THEN 5×1 15 Minute AMRAP 3 Hex Bar Deadlifts (75% of 3)30/21 Cal Row3 Hex Bar Deadlifts 30 KB Swings

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Hang Power Snatch

January 12, 2019

build up heavy 3THEN 3×1, 1×2 For Time: (25 minute time cap)10 Hang Power Snatch (65% of 3)30 Hand Release Push-ups50/35 Cal Row10 Hang Power Snatch20 Toes to Bar30 Hand Release Push-ups50/35 Cal Row10 Hang Power Snatch20 Toes to Bar30 Hand Release Push-ups

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Push Press

January 11, 2019

build up to heavy 2THEN @ 85% [1, 2, 3]x2 3 Rounds for Time30 Wall Balls 20 Box Jump Overs10 Push Press (70% of 2)

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Floor Press

January 10, 2019

build up to heavy 5THEN 3×3 6 Rounds (not for time)2 Floor Press (90% of 5)8 Yate’s Row 3/3 Turkish Get-up

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Front Squats

January 9, 2019

THENFront Squat: (100% of 5) 4×2, 1×3 Scap Pull-ups: 5×8 5 Rounds for Time: 5 Chest to Bar Pull-ups7 Front Squats (75% of 5)11 Bar Facing Burpees

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January 7, 2019

For Time:500m Row 50 Goblet Squats2000m Row 100 KB Swings500m Row

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