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Warming up for CrossFit

If I walk to the box and am already warm, I normally start this warm-up routine (links to above video) right away....
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WOD CT10.3—FUUUAAARRRK!!

Let me tell you something, you're not tough unless you completed a long cycle. A kettlebell long cycle is only 10...
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WOD CT10.2—a serious challenge

This WOD is for those wanting a serious challenge! Your first task is 10 minutes for endurance, break the set and none...
How to score AMRAP workouts

How to score AMRAP workouts

Scoring AMRAP workouts appropriately is super important in competitive exercise. Use the following formulas when calculating your score for AMRAP workouts published...
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WOD Featuring The Overhead Deadlift: Controversial

To tell you the truth, I expected no less. I posted, and it stirred the pot. A while ago I started...
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The HULK Test—Can you smash it?

The HULK Test is an incredibly well designed workout, used to help release your inner beast!   The test is as following: 1...
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RLC—the follow up to CLC—a Hardcore WOD

This is RLC, the follow up to CLC, both hardcore WODs. These two can be done in the same week, with a...
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CLC—a hardcore workout

This is CLC, Cycle Long Cycle. If you're new to the kettlebell world, Long Cycle (LC) is clean and jerk. In...
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SIMPLE BUT EFFECTIVE—a kettlebell workout

This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. Effective...

The Juggernaut WOD—mercilessly destructive and unstoppable

This WOD will destroy you, then it will build you up, do it frequently and it will turn you into a...
Heavy kettlebell WOD

Heavy Kettlebell Workout

DUO BRUTUS—a brute of a heavy workout A brute of a workout that leaves you laying on the ground wondering "what just...
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Snatchery 2.0 WOD

I'm not one to boast, but several people told me that this was one of the best programmed workouts yet. But don't...
Kettlebell exercises for wods

Kettlebell Exercises to Include in Your WODs (39 videos, 120+ minutes)

Following is an incredible resource of different kettlebell exercises, and kettlebell combos, that you can include in your WODs, or home...

Form And Technique First, AMRAP And Weight Last

If you get injured in a WOD, is it the trainers fault? Want to stay injury free? ☑ What is the difference between group...
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Sneaky Anna—Intense WOD

I named this one Sneaky Anna, as she was supposed to set the timer for 16, but she added an extra...
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365 Embrace The Suck!

Last day of the year, so it had to be special. Embrace the suck, deal with it! This workout is probably insane to...
Hardcore Endurance WODvideo

Holiday or Not: Hardcore Endurance WOD Three Point Five

It's the holiday season! Do of course you still workout?! Or will you take the excuse to do nothing? I've put this...

How CrossFit Changed My Life

Not too long ago, I was slaving through the corporate grind, overweight, eating poorly, not going to the gym, stressed beyond...

90+ Kettlebell Exercises and Combos For Your CrossFit WODs

There are over 90 kettlebell exercises demonstrated in the video below, they can be included in CrossFit for strength WODs, endurance...
Improve squat mobility

Why You Should Include Racked Deadlifts In WODs

Racked deadlifts might sound weird, maybe even impossible, especially when you're thinking barbell. But, we're talking kettlebells here. I'm going to...

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