Warm-up: 200m Run then 2rds of: 10 Glute Bridge 10 High Box Step-ups (glute activation) 6 Narrow Grip Strict Chin-up Strength: 1a) Back Rack Split Squat 4 x 6-8 each leg @31X1 Rest 60sec between legs 1b) Supinated Grip Bent Over Row x 6-8 @2111 Then, one set of Back Rack Split Squats x 20...Read More

Warm-up: 200m Run then 3rds of: 20sec L-Hang from Bar 10 Banded Pass Thrus 10 V-ups or Tuck-up Skill Efficiency: Toes to Bar 5 sets 20sec Max Reps T2B, Rest 40sec Workout of the Day Against a 3min clock for 4 sets 500m Row Max Reps Russian KBS (Rx 53/35 Rx+ 70/53) Rest 3minRead More

Warm-up: 4rds 20 Double-unders 8 Med Ball Clean 30sec Nose to Wall Handstand Hold Strength: Back Squat 10x 60/65/70% Workout of the Day 35 Wall Ball (20/14) 30 Dumbbell Walking Lunges (25/15) 25 Handstand Push-ups 20 Box Jump Overs (24/20) 15 Ring Dip or 35 Wall Ball (14/10) 30 Dumbbell Walking Lunges (any weight) 25...Read More

Warm-up: 200m Run then 3rds of: 12 Single Arm Overhead DB/KB Walking Lunges(6/6) 6 Wide Grip Strict Pull-up 10 Hollow Rock Strength: Narrow Grip Overhead Squat 3-3-3-3 @3311 “Viola” Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 Power snatches 95/65 17 Pull-ups 13 Power cleans 95/65 U.S. Army Staff...Read More

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat 5 Behind the Neck Strict Press 10 Wall Climbs Strength: Thruster 5-4-3-3 Workout of the DY CrossFit.com 12/15/17 On a 12min Clock 1min Squat Cleans (135/95) 1min Push Jerks 2min Squat Cleans 2min Push Jerks 3min Squat Cleans 3min Push JerksRead More

Warm-up: 200m Run then 3rds of: 6 Med Ball Cleans 12 Russian Twists w/ Ball 45sec Hollow Hold Strength: Back Squat 5-4-3-3 Workout of the Day 40 Double-unders 20 Wall Ball (20/14) 10 Toes to Bar 60 Double-unders 30 Wall Ball 15 Toes to Bar 90 Double-unders 40 Wall Ball 20 Toes to BarRead More

Warm-up: 200m Run then 3rds of: 6 Ring Pull-ups 6 Good Mornings 12 Back Rack Lunges Strength: Deadlift 5-4-3-3 Option 1) King Kong (as per Coach Carlos’ request for his birthday) 3rds For Time 1 Deadlift (455/320) 2 Muscle-Ups 3 Squat Cleans (250/175) 4 Handstand Push Ups Option 2) 2 person team 5rds each for...Read More

Group Dynamic Warm-up 0:00-3:00 400m Run + 10 Russian KBS + 10 Pull-up 3:00-7:00 400m Run + 20 Russian KBS + 20 Pull-up @ 7:00 for time 400m Run + 30 Russian KBS + 30 Pull-up Rx 53/35 Rx+ 70/53 and Chest to Bar Pull-ups EMOM x 9 1) Rope Climb x 1-3 reps 2)...Read More

It goes just like the song….. On the first day of Christmas my true love gave to me, 1? On the second day of Christmas my true love gave to me, 2?, 1? So on and so forth so that the rep scheme is as follows: 1 2-1 3-2-1 4-3-2-1 5-4-3-2-1 6-5-4-3-2-1 7-6-5-4-3-2-1 8-7-6-5-4-3-2-1 9-8-7-6-5-4-3-2-1...Read More

Mobility: Ankles/Calves Skill: Pistols Workout of the Day EMOM x 25min 1) Row x 45sec 2) Plank/Handstand Hold/Hang from Bar x 45sec 3)Walking Lunges x 45sec or 10-12 Alt Pistols 4) Bike x 45sec @ 75+/65+ RPM 5) RestRead More