Barbell Warm-up Barbell Cycling 4 sets for times Rest 2min between sets 8 G2OH (185/125) 10 G2OH (165/115) 12 G2OH (155/105) 14 G2OH (135/95) Workout of the Day “Diane” 21-15-9 Deadlift (225/155) HSPURead More

Barbell Warm-up Barbell Cycling: 4 sets 30sec Hang Squat Clean Rest 90sec Ladies 105, 95, 85, 65 Men 155, 135, 125, 95 Workout of the Day 2 person team You-go-I-go full rounds 21-18-15-12-9 Row for Cal Thruster (95/65)Read More

Mobility: Shoulders Skill: T2B Option 1- Run or Row or mix the two Run or Row 1600m 40 Russian Twist (25/15 slam ball) 20 Parallette Pass Thru 2 Rope Climb Run or Row 800m (2×400) 40 Russian Twist 20 Parallette Pass Thru 2 Rope Climb Run or Row 400m 40 Russian Twist 20 Parallette Pass...Read More

Warm-up: 200m Run then 3rds of: 8 Glute Bridge 8 Deadbug 8 OH Plate Step-up Strength: Back Squat 5×70, 3×80, 1×90% Then, 3×10 @ 70-72% Workout of the Day 3rounds 3min AMRAP 100m Sprint 5 Burpee Box Jump Overs (24/20) Rest 2min Finish: 3 sets 10 Strict Pull-up 10 HSPU to 4”/2” deficitRead More

Barbell Warm-up 15min to build to a heavy Power Clean Barbell Cycling 8 Power Clean (Rx 155/105 Rx+ 185/135) 12 Power Clean (Rx 135/95 Rx+ 155/115) 16 Power Clean (Rx 115/75 Rx+ 135/95) 20 Power Clean (Rx 95/65 Rx+ 115/75) Max Effort 2K Row for timeRead More

Warm-up: 200m Run then 3rds of: 6 Push-up to Spiderman 10 Alt DB Snatch 10 Hollow Rock EMOM x 8 30sec for max reps/30sec rest 1) S2OH (95/65) 2) T2B Workout of the Day 4rds for time 20 OH DB Walking Lunge Steps (25/15) 5 MU 50 DURead More

Barbell Warm-up Every 90sec for 8 sets Sets 1-2 High Hang + Hang Snatch Sets 3-4 Hang Snatch + Snatch Sets 5-6 Snatch Lift Off + Snatch Sets 7-8 Snatch x 1.1 CrossFit Games Open 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 /...Read More

Mobility: Ankles Skill: Double-Unders 10min to practice efficiency, technique rhythm. If you are proficient at DU, then either practice your triples or work on hitting large sets with short breaks. Option 1- 5rds 30cal Row 300m Run 100m “Carry” of your choice- KB Farmer’s carry, Sandbag carry, OH Plate Walk, OH KB Walk, Bottoms-up KB...Read More

Warm-up: 200m Run then 3rds of: 10 Pistol DB Presses (25/15) 5 1 ¼ Front Squat (45/35) Strength: Back Squat 5×70, 3×80, 1×90 Then 3×10 @ 68-70% Workout of the Day EMOM x 25 1) 10/8cal Assault Bike 2) 15 DU + 6 Push Press (95/65) 3) 10 Reverse KB Lunges (53/35) 4) 8 Burpee...Read More

Skill EMOM x 12 1) Rope Climb x 2-3 2) Box Jump Overs x 30sec 3) Parallette Pass Thrus x 10 Workout of the Day 50cal Row 40 Deadlift (185/135) 30 Box Jump (24/20) 20 Ball Slam (25/15) 10 Ring DipRead More