“Fight Gone Bad!” 3 rounds for max reps: 1 minute row (calories) 1 minute push press 1 minute box jump 1 minute sumo deadlift high-pull 1 minute wall ball 1 minute rest It’s Fight Gone Bad! One of our all-time favorites. This is a great benchmark workout. We like to think of FGB as a more »

  “Nicole” 20 minute AMRAP: 400 m run max reps pull-ups Post reps per round and total rounds completed. OR… “Till ya Drop!” 20 minute AMRAP: 400 m run max reps push-ups Post reps per round and total rounds completed. Today you will get to choose which benchmark you would like to attack. If your more »

“Isabel” 30 snatches for time (135/95 lbs) It’s Oly Lifting Day at CFI! Today’s focus is the snatch. As always on Sundays, we’ll take plenty of time to drill technique and improve your form, then give you the option to do the day’s WOD or simply practice the day’s lift. Everyone that came in on more »

  Partner Filthy Fifty You and a Partner complete: 50 Box Jump (24/20″) 50 Jumping Pull-ups  50 Kettlebell Swings (35 lbs) 50 Walking Lunges  50 Knees-to-elbows  50 Push Presses (45 lbs)  50 Hip Extensions  50 Wall Balls (20 to 10′/14 to 9′)  50 Burpees  50 Double Unders Divide reps as needed, one partner works at more »

  Friday’s WOD Max Effort 400 meter Run Then, use the remaining class time to work your way up to a 3-rep max power clean. You may reset between reps and even drop the weight from the rack position, but you must complete all 3 reps within 40 seconds. The 2012 Crossfit Regionals kicks off more »