Monday 171218
Gymnastics Benchmark: For time- 75 HSPUs Met Con: 4 RFT- 8 Hang Squat Cleans, 165/115 lbs. 16 T2B 24 Wall Balls, 20/14 lbs. › Read more
Saturday 171216
Met Con: For Time 50 Weighted Step Ups 45/35 lbs 30 Snatches 95/65 lbs 20 Ring Dips 50 Weighted Step Ups 45/35lbs 30 Thrusters 95/65 lbs 20 Ring Dips 50 Weighted Step Ups 45/35 lbs 30 Clean & Jerk 95/65 lbs 20 Ring Dips › Read more
Friday 171215
Strength: Snatch High Pulls 5 x 2 - across @90% 1RM Snatch Skill: 3 Rounds- 600 ft. Farmer Carry 90 sec. Rest Met Con: 3 RFT- 21 C2B Pull Ups 12 Deadlifts, 185/135 lbs › Read more
Thursday 171214
Skill: EMOM x 7 3-7 Strict Pull Ups Met Con: For time, 3 Rounds- 10 OH Squats, 105/75 lbs. 20/14 kcal Row 3 Rounds- 15 Front Squats, 105/75 lbs. 20/14 kcal Bike 3 Rounds- 20 Back Squats, 105/75 lbs. 60 DUs *25 min. cap › Read more
Wednesday 171213
Oly: 7 Rounds- 1 Hang Squat Clean + 1 Squat Clean -climbing, start @ 60% Met Con: "The Olympian" AMRAP 9 20 G2OH, 95/65 lbs. 7 Bar Facing Burpees 15 G2OH, 135/95 lbs. 7 Bar Facing Burpees 10 G2OH, 155/105 lbs. 7 Bar Facing Burpees 5 G2OH, 185/125 lbs. 7 Bar Facing Burpees AMRAP G2OH, › Read more
Tuesday 171212
Skill: EMOM x 10 3 Box Jumps, 40/30" Met Con: AMRAP 15 15 T2B 15 HSPUs 15 kcal Row › Read more
Monday 171211
Oly: Snatch 4 x 5 (unbroken) - across @ 65-70% 1RM Strength: OH Squat 3 x 5 - across @ 80% 1RM  Met Con: For time- 27-21-15-9 KB Swings, 53/35 lbs. Pistols › Read more
Saturday 171209
Met Con: Teams of 4 3 Rounds 20 Cleans 185/135 lbs 60 Wall Balls 20/14 lbs 20 Synch Burpees 40 kcal Assault Bike › Read more

WODs

 
  • Monday 171218

    Monday 171218

    Gymnastics Benchmark: For time- 75 HSPUs Met Con: 4 RFT- 8 Hang Squat Cleans, 165/115 lbs. 16 T2B 24 Wall Balls, 20/14 lbs.Read More »
  • Sunday 171217

    Sunday 171217

    Rest DayRead More »
  • Saturday 171216

    Saturday 171216

    Met Con: For Time 50 Weighted Step Ups 45/35 lbs 30 Snatches 95/65 lbs 20 Ring Dips 50 Weighted Step Ups 45/35lbs 30 Thrusters 95/65 lbs 20 Ring Dips 50 Weighted Step Ups 45/35 lbs 30 Clean & Jerk 95/65 lbs 20 Ring DipsRead More »
  • Friday 171215

    Friday 171215

    Strength: Snatch High Pulls 5 x 2 - across @90% 1RM Snatch Skill: 3 Rounds- 600 ft. Farmer Carry 90 sec. Rest Met Con: 3 RFT- 21 C2B Pull Ups 12 Deadlifts, 185/135 lbsRead More »
  • Thursday 171214

    Thursday 171214

    Skill: EMOM x 7 3-7 Strict Pull Ups Met Con: For time, 3 Rounds- 10 OH Squats, 105/75 lbs. 20/14 kcal Row 3 Rounds- 15 Front Squats, 105/75 lbs. 20/14 kcal Bike 3 Rounds- 20 Back Squats, 105/75 lbs. 60 DUs *25 min. capRead More »

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There is no 6 a.m. class on Tuesday 11/28 because no one reserved a spot. Remember that you have to reserve by 9 p.m. the night before for that class!
Saturday, November 11th, we will only have 10:30 class. There will be no limit on class size. Afterwards, stop by CrossFit Buffalo to support our athletes competing in the Movember Throwdown!
On Monday, September 4th, we will only have classes at 10 am and noon in observance of Labor Day.
INFORMATION REGARDING THE SUMMER RUMBLE... The athlete briefing will begin at 8:30 this Saturday morning.  This will allow for plenty of time to explain the workouts, answer questions, and warm up before the first heat starts at 9 am. Please arrive at least a few minutes before 8:30 to get your heat assignment and pick
Monday, July 3rd classes: 10 am, noon, 4:30, 5:30 Tuesday, July 4th classes: 9 am, 11 am

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