We are all wondering how the new year is going to look like for the CrossFit world.

Has Dave Castro already decided 18.1 or even more?

18.1 will be held Feb. 22-26


18.???… A post shared by Dave Castro (@thedavecastro) on Jan 1, 2018 at 8:45am PST

The post BREAKING CROSSFIT NEWS – Dave Castro Reveals First 2018 Open Clue! appeared first on BOXROX.

“Yesterday’s wod was a good one.”


  • KB snatches 70/53
  • Bar MUs
Yesterday's wod by @blackmagictraining it was a good one 16-12-10 KB snatches 70/53 Bar MUs Try it out Thank you @bearkomplex for the amazing grips as always #blackmagictraining #crossfit #crossfitgames #crossfitgirls #bearkomplex #grips #reebok #girlswholift #girlswhoworkout #girlswithmuscle #girlswhocrossfit #strong #gettingthere #americanmuscle #americanmade A post shared by Bethany Shadburne (@bethanycf) on Oct 7, 2017 at 1:27pm PDT

Struggling with Bar Muscle Ups? Try this Helpful Training Tip

The post WOD Challenge From Bethany Branham appeared first on BOXROX.

2 rep alternating split jerk

How often do you work your weaker side??? 2 rep alternating split jerk give your brain a workout too … the right hemisphere controls your body's left side, and vice versa … The brain, which works on the 'use it or lose it principle,' has often been likened to a muscle — the more you use it, the better it gets … so get training that brain #crossfit #ryourogue #bemorehuman #teamPRGNX @roguefitness @progenex @reebok @glc2000uk @ilovetrionz @buffboxmeals @compex_uk @jamesjowseytraining A post shared by Samantha Briggs (@bicepslikebriggs) on Dec 28, 2016 at 3:56pm PST

Endurance WOD from Sam Briggs to Build a Powerful Engine for CrossFit

The post Train Your Brain and Body With This...

Latest @boxrox article coming up . ⠀⠀⠀⠀ Deload ⠀⠀⠀⠀ “Deload is a term we use when reducing training volume and or intensity. ⠀⠀⠀⠀ Everyone will deload in some way, shape or form as it is impossible to maintain high levels of physical training/exertion without deloading at some point. ⠀⠀⠀⠀ Most athletes are used to taking rest/recovery day during the week to allow themselves to recover. Having a deload period is very similar to a rest/recovery day, just over a longer period of time. ⠀⠀⠀⠀ Deloading doesn´t just mean stopping and watching movies, although it can, if that is what is needed. It is also about moving and getting the body prepared to be in the best possible shape to get back to your next phase of training. Sometimes this can be just as beneficial mentally, as well as physically….” • If you're interested in The Progrm we offer a 7 day free trial. Link in Bio.

The latest in the iconic series, it’s time to challenge expectations with the Reebok CrossFit Nano 8.


The designers at Reebok have added a new heel bootie construction that helps to creates ultimate performance comfort with the addition of a CMEVA moulded midsole and sockliner. This really helped to hold my foot in place when lifting, yet I didn’t loose any responsiveness. This works well when combined with the forefoot flex grooves to enhance this flexibility and improve my ability to balance. The high abrasion rubber grips the floor well and you notice this most during lifts and quick explosive movements such as bar facing burpees.

The “Toe tection” is a nice touch that adds durability in key areas for the kinds of damage to your shoes that is inevitable when it comes to CrossFit training. From Brent Fikowski and Katrin Davidsottir, to Rich Froning and Tia-Clair Toomey, the Nano 8 has been created with input and feedback from some of the best athletes in the Sport of Fitness.

This shoe is also the first version to include Reebok’s new innovative Flexweave technology.


Flexweave is the latest landmark technology from Reebok. The material enables a revolutionary upper boasting a coveted balance of lightness, durability, fit and stability.

@rdickeyy: December 1st, Snatchin up these presents like @crossfitaggieland #CrossFit A post shared by CrossFit (@crossfit) on Dec 2, 2017 at 3:01pm PST

No Rack, No Problem! Watch This Easy Steinborn Squat

The post Santa on the Other 364 Days of the Year appeared first on BOXROX.

Lots of push and pull supersets lately with @rawstrengthandconditioning In this video I’m performing floor presses at 160lb and Chinese rows at 95lb #crossfit #supersets #crossfitgames #pump #gaintrain #choochoo # A post shared by Brent Fikowski (@fikowski) on Dec 5, 2017 at 8:53am PST

Brent Fikowski Shares His Thoughts On Life Goals

The post Floor Press / Chinese Row Push Pull Supersets from Brent Fikowski appeared first on BOXROX.

Did the snatch ladder from regionals 2016 today, beat my regionals score by more than half a minute or 7:05. The 265 bar felt easy so I decided to snatch my current PR 289/131 kg right after. #technoviking #crossfit @reebok @crossfitgames @crossfit @xendurance @rpstrength A post shared by Björgvin K. Guðmundsson (@bk_gudmundsson) on Dec 2, 2017 at 4:27am PST

Build “Durante Abs” with This Gymnastic Workout from BK Gudmundsson

The post Bjorgvin Gudmundsson´s Repeats Regionals Workout and Smashes his Previous Time! appeared first on BOXROX.

The Open is upon us and alongside all the excitement there is always a bit of underlining fear / anticipation. This is perfectly natural, and in many ways will help you to perform well. However it’s important to not let that fear overcome you and have a negative impact on your performance and enjoyment of the experience.

We put together a checklist to help you stay mentally focused on your Open journey.

Human responses to fear, anticipation and stress can manifest themselves in many ways that we don’t see as obvious or directly related. Go through this list and use the points to get your mind as mentally prepped as it can possibly be for the final Open workout (and beyond).


Illnesses, coughs, colds etc can’t be helped and are unbelievably common in the weeks/days leading up to a comp!

  • Do accept it for what it is – not worse than what it is
  • Don’t focus on it, talk about it to everyone, or internalise it
  • Do treat it and recover
  • Embrace the additional rest, there are many others in the same boat

Opinions – everyone has one right! You know this is going to happen and you will be subjected to many opinions from...

Carly Fuhrer

Fuhrer entered CrossFit Games for the first time in 2016 after three years of CrossFit training. She took fourth place in West Regional 2016 which was a great improvement from her placing in 2015. Carly Fuhrer, previous volleyball, track and basketball player, is known for her side ponytail.

Snatch balance + OHS, super happy to hit 205!! Arms locked out, & OH positioning still getting better! #youdoyou #sideponypower #crossfitgames #rokfit #livinsfh #blonyxstrong #rxsmartgear #greaterthan @tatatatylerblue @aimees2cents @lyon_kira A post shared by Carly Fuhrer (@carlyfuhrer) on Oct 24, 2017 at 1:33pm PDT

2 Rounds: 
10 – single leg alternating v-snaps 
8 – v-snaps (straight or tucked)
6 – straddle V-snaps
4 – Russian V- snaps
2 – seal walk rows (Rest 60 seconds to what’s needed).

Sammy Wood: “Had a blast and it was tough! ”

A little core workout this morning with my buddy @elyshacasey 2 Rounds: 10 – single leg alternating v-snaps 8 – v-snaps (straight or tucked) 6 – straddle V-snaps 4 – Russian V- snaps 2 – seal walk rows (Rest 60 seconds to what's needed). Had a blast and it was tough! . . @handspring_gymnastics @thetrainingplan . . #CrossFit #crossfitgames #coreworkout #conditioning #buildingthecore #gymnastics #pushinghard #lovingit #ttp A post shared by Sammy Wood (@sammywood26) on

Deficit snatch – 195 kg (429 lbs) x 2 reps

Deficit snatch – 195 kg (429 lbs) x 2 reps . Рывок с возвышения – 195 кг х 2 раза . @crosslifting @klokovequipment @klokov_live #klokov #klokovd #crosslifting #strongman #weightlifting #powerlifting #bodybuilding #russia A post shared by DMITRY KLOKOV @crosslifting (@klokovd) on Sep 20, 2017 at 1:24pm PDT

5 Crazy and Unique Weightlifting Challenges with Dmitry Klokov

The post 195kg Deficit Snatch from Dmitry Klokov appeared first on BOXROX.

“EMOM 10: 7 OH squat (135#) + 10 strict HSPU – Finished all my rounds in :28 or less.”

Saw this workout on Instagram the other day, it was listed as impossible to complete.. I took that as a personal challenge. EMOM 10: 7 OH squat (135#) + 10 strict HSPU – Finished all my rounds in :28 or less. #homegym #HWPO A post shared by Mathew Fraser (@mathewfras) on Dec 23, 2017 at 1:12pm PST

Hard Work Pays Off – 7 Top Training Tips from Mat Fraser

The post Mat Fraser Takes on “Impossible” Workout appeared first on BOXROX.

2 Rounds:

  • 30 Hang Power Cleans
  • 30 Front Squats
  • 30 Push Press (40/30kg)
Here’s a spicy one for you all to try… 2 Rounds – 30 Hang Power Cleans/30 Front Squats/ 30 Push Press (40/30kg) @shaneorr01 • Tag a few friends that will do it with you then be sure to film it with @wodproofapp it’s a great way to time yourself and look at your splits. • #crossfit #spicyworkout #wodproofapp #trainingbuddies #workout #trainhard #enjoythejourney #nutrition #healthandfitness #travelling @crossfitpowerfactory @facundoe • @reebok @roguefitness @xendurance @rehband A post shared by Tia-Clair Toomey (@tiaclair1) on Nov 21, 2017 at 2:39pm PST

Tia-Clair Toomey Demonstrates What Excellent Snatch Technique Looks...

4 rounds for quality:

  • 30 straight arm false grip hold
  • 10 skin the cats
  • 30 L-sit hold
Nothing fancy just a little nighttime gymnastic finisher: 4 rds for quality :30 straight arm false grip hold 10 skin the cats :30 L-sit hold #crossfit #crossfitgames #reebokathlete #ryourogue #teamPRGNX #kickthetree @jamesjowseytraining A post shared by Samantha Briggs (@bicepslikebriggs) on Dec 5, 2017 at 7:11am PST

Try the “Yogi Bear” Barbell Complex from Sam Briggs

The post Try This Nighttime Gymnastics Workout from Samantha Briggs appeared first on BOXROX.

Next Level Weightlifting When it's so hot….but you want to train! : Dmitry Klokov Shredded Union Posted by The WOD Life on Donnerstag, 30. November 2017

4 Awesome Lifts from the Klokov Power Weekend

The post Underwater Weightlifting from Dmitry Klokov appeared first on BOXROX.


It´s a very common issue for women in Crossfit – once you feel it it might be too late. It often happens when a workout includes Double-Unders or Box Jumps. For some women heavy lifts are also a a problem.

I already stopped a workout or wasn´t as fast as normal because of it. But I´m lucky – it actually never happened, but it was close.

The only tips I can give:
  • when you feel it during the Box Jumps: stop rebounding between the reps and take it slower.
  • always empty your bladder before the workout (it´s still not 100% guaranteed you won´t have this issue than).
  • laugh when it happens

The best video I found for this problem is from Kelley Jackson – she peed when she PRd her Squat Clean.

PEE-R (Volume

Björgvin Karl Guðmundsson and Annie Mist Thórisdóttir came, saw and conquered the Dubai Fitness Games, but with a lot of competition from top athletes from all around the world.

They had to finish 15 events, which required a lot of stamina as well as strength. It is a proud day for Icelanders, to see them succeed as athletes and show the world that this small island in the middle of the Atlantic ocean creates healthy and valiant people.

The women’s Podium
  • First place Annie Mist Thórisdóttir
  • In second place Laura Horvath from Hungary
  • Third place Kara Webb from Australia
@laurahorvaht and @Anniethorisdottir raced through event 14 with Annie taking the win on her handstand walk speed. #dfc17 @supercleary A post shared by Dubai Fitness Championship (@dxbfitnesschamp) on Dec 16, 2017 at 4:27am PST

The Men´s Podium
  • First place Björgvin Karl Guðmundsson
  • Second place Travis Meyer from USA
  • Third place Rasmus Andersen from...
Win a Masimo MightySat Fingertip Pulse Oximeter!

Better data means better health and therefore better performance. That’s why Games athletes like Ben Stoneberg use the pulse oximeter to stay up to date on their health. The Masimo MightySat is leading because of the Signal Extraction Technology (SET®), which provides accurate measurements even during movement and low blood flow.

It measures your oxygen saturation which is key for planning your training days as well as pulse rate and the perfusion index, indicating a change in blood circulation. You are also able to see the respiration rate, so the number of breaths per minute, an indication how well your heart and lungs are functioning or how quickly you recover after exercise. Stay ahead of the competition and register now for your chance to win a Masimo MightySat!

Sign up here for your chance to win:

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Each iteration of every Nike Metcon gets tested by Nike’s most elite training athletes — Mat Fraser, Kara Webb, Josh Bridges, Sara Sigmundsdottir and Lauren Fisher, among others, have all provided feedback on various Metcon silhouettes throughout the years. Josh Bridges talks about how much wear and tear he puts his shoes through:

“I always rip through shoes. There’s always a hole somewhere from doing way more rope climbs, box jumps and burpees than most people do. Or something is falling off. Or something is broken.”

Josh trains trains for up to five hours a day six days a week in the same pair of shoes. “I got my first pair of the new Nike Metcon 4iD back in March, and I wear it for everything,” he says. “And they’re still completely wearable — no tears, no holes, the heel’s not falling apart, the toe box isn’t ripping — it’s unlike any of my other shoes.”


Nike made the Nike Metcon 4iD more durable by adding haptic technology on the upper part of the shoe. 

The tri-star shapes (think of this as a rubberized TPU, inspired by the rubber outsole) can be individually printed large or small anywhere on the shoe, adding strategic durability where it’s needed most. That means high-wear areas like your toes and the sides...