Strength: 4 X 8 Strict Press Ring Rows Deadlift Weighted Lunges Workout of the Day:  For Time 10-9-8-7-6-5-4-3-2-1 Pull ups Bar Facing Burpees Scaling options: Substitute ring rows in place of the pull ups or use a band and perform the pull ups strict.  

Strength: 4X8 Bench Press Decline Pushups Back Squat Single Leg Split Squats Rest 90 seconds between sets. Warm up to a challenging weight then start your four sets of eight. Workout of the Day: For Time – Dumbbell DT 5 Rounds 12 Deadlift 9 Hang Cleans 6 Push Jerk Recommended Load: #50’s / #35’s This (more…)

CrossFit OUR in Draper, UT is hosting a fundraiser in hopes of raising $10,000 for Operation Underground Railroad, a non-profit dedicated to saving children from sex trafficking. In honor of Operation Underground Railroad, their fundraiser WOD is the workout for today. Donate here if you would like to support the cause. The Workout Complete with (more…)

It’s been really hot lately, even so up here in the Pacific Northwest. With the high temps, motivation to work out has been difficult. My workout space is either in the garage or in the driveway. The garage is steamy during the day and the driveway is full sun until later in the afternoon, but (more…)

You work for 3 minutes then rest a minute after each round. This is for total reps, at then end we’ll total up all 4 rounds.

Baseline Run is a traditional Crossfit / HIIT workout designed to gauge an athletes level of fitness.

This is a great little work out that can be done just about anywhere; at home in your living room, outside in the park or your driveway, in your office or even in a hotel room. This AMRAP is also easy enough to invite your kids to work out with you.