WeRFit Workout: Dead Sprint

Whoever said ‘simple’ couldn’t be ‘painful’ has never done an AMRAP of deadlifts between one-mile runs. AMRAP: Run, Deadlift, Run Throw 135-lbs on the bar for men and 95-lbs on the bar for women. Set a timer for 10 minutes. Run a mile at a strong, steady pace before hitting the bar. Set a steady…… Continue reading WeRFit Workout: Dead Sprint

WeRFit Workout: Elvis’s Pelvis

As many rounds/reps as possible (AMRAP) in 15 minutes of: 20 Thrusters (95 lbs)400 meter run20 Kettlebell Swings Focus on your hips to get through this tough workout. The run between the thrusters and kettlebells swings is a good time for you to focus on breathing and mentally prepare for each upcoming round. Think about…… Continue reading WeRFit Workout: Elvis’s Pelvis

WeRFit Workout: CrossFit Girl ‘Kelly’

Five rounds for time: 400 meter run30 box jumps30 wall ball shots Kelly is one of our favorite CrossFit workouts of all time. It was first released on CrossFit.com in April of 2005 and features some of the most effective training movements in the sport: running, box jumps, and wall balls.