WOD For Time: Run 800m 50 kettle bell swings 35/55 150 squats 100 push ups 50 pull ups 50 kettle bell swings Run 800m

So today we’re going heavy overhead. Check out this video from the 80′s. This lift still holds the world record for the clean and jerk, and this guy made it look easy! You don’t have to clean the weight today, just hit the jerk.     WOD Jerk Seven heavy singles

WOD   21 OHS 65/95 21 Pull Up Run 100m 18 OHS 18 Pull Up Run 150m 15 OHS 15 Pull Up Run 200m 12 OHS 12 Pull Up Run 320m  

Conviction CrossFit will be closed this Friday through Monday for the Reebok Southwest Regional CrossFit Games.  We will jump back into the usual chaos on Tuesday May 8th.  It would be awesome to see all of you down at Douglas County Fairgrounds this weekend to rally around Team Conviction.  It will be a great event and a fun time! WOD [...]

WOD 3RFT Hang clean 1400lbs/2000lbs Run 200m 20 sit ups 20 push ups This one should be fun…and hard.  Pick your own weight and do as many reps as it takes each round to total the prescribed poundage (is that a word?) each round.  Yes, it is 1400lbs each round for women and 2000lbs each round for men and yes, [...]

You will have 1 minute to complete all the reps for the current round. Get as far as you can, you are out when you can’t get all of the reps during the minute and your score is the highest completed round.   WOD   Death By: Minute 1 – 1 Burpee Minute 2 – 2 Wall Ball 14/20 Minute [...]

  WOD   Rowing pace work  

I hope you all enjoyed Helen yesterday. I had a great time watching everyone get after it.   WOD   5 RFT 12 Deadlift 95/135 6 Box Jump 28/32 6 Jerk 95/135 9 T2B

Today we get to do one of the classics. “Helen” is one of my favorites. Go hard on the run, it is not a jog!   HELEN   3 RFT Run 400m 21 Kb swing 35/55 12 Pull up

You just thought that the 30 minute workout was hard on Wednesday! Dr. Hamilton will be here on Saturday to cure what ails you!   WOD   20 Dead lift 155/225 20 Wall balls 14/20 20 Ball slams 14/20 Run 320m 15 Dead lift 155/225 15 Wall balls 14/20 15 Ball slams 14/20 Run 200m 10 Dead lift 155/225 10 [...]