Barbell Warm-up 4 sets 30sec Ground to Overhead x max reps Rest 90sec (Rx Ladies 105 95, 85, 75 Men 155, 135, 125, 115) (Rx+ Ladies 125, 115, 105, 95 Men 185, 165, 155, 135) CrossFit.com 1/29/17 15-12-9 T2B Wall Ball (20/14) Thrusters (75/55) https://journal.crossfit.com/article/cfj-crossfit-wod-170129Read More

Barbell Warm-up 10min to build to 80-90% of 1RM Snatch Barbell Cycling 4 sets 30sec Power Snatch @ 60% of 1Rm Snatch Rest 90sec Workout of the Day 8min AMRAP 8 S2OH (115/75) 8 Air Squat 8 C2B 8 Air Squat Finish: 3 sets 30sec Box Shoulder Stretch Rest 30secRead More

Mobility: Hips Midline: EMOM x 12 1) Hollow to L-sit on KB x 30sec 2) Banded Glute Bridge x 30sec 3) Wall Walk x 3 w/ 5sec pause with nose at wall Workout of the Day Option 1- 500m Row 30 Flutter Kick 100m KB Farmer’s Carry 400m Row 20 Roll to Candlestick 100m KB...Read More

Warm-up: 200m Run then 3rds of: 10 Step-ups 3 1 ¼ Front Squat (45/35) 10 Hollow Rock Strength: Back Squat 5×70, 3×80, 1×90 Then 3×10 @65% 3 person team 20min time cap “Big Clayton” 50-40-30-20 Pistols KBS Box Jump Burpees “Big Clayton” is 140 reps of each of these 4 movements to remind us of...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Plank Punch Skill EMOM x 12 1) Rope Climb x 2-3 2) HS Walk x 45sec 3) Row x 60sec @24/26/28/30 s/m Workout of the Day 400m Run then 3rds of: 15 Deadlift (185/135) 15 T2BRead More

Barbell Warm-up 4 sets 30sec Hang Squat Clean x max reps Rest 90sec Ladies 105, 95, 85, 65 Men 155, 135, 125, 95 CrossFit Games Open 15.3 14min AMRAP 7 MU 50 Wall Ball 100 DURead More

Barbell Warm-up Every 90sec Sets 1-2 High Hang Clean + Jerk Sets 3-4 Hang Clean + Clean + Jerk Sets 5-8 Clean + Jerk Workout of the Day 2 person team 5rds each 12/10 Cal Row 10 Thruster (95/65)Read More

Mobility: Shoulders Skill: TGU 3 sets of 6 each arm Option 1- Skills 3-4rds not for time 2 Rope Climb 10 Pistols 20ft HS Walk 10 Ring Pull-up 30sec L-sit 10 Strict Dip 10 BB Bicep Curl 10 DB Bench Press Option 2- 4rds 250m Row 300m Run 20 OH KB Walking Lunge Steps (10R/10L)...Read More

Skill: HSPU practice- kipping efficiency or building strict strength. Choose what’s best for you. Do not accumulate more than 25 reps as you have more to do in the EMOM. Workout of the Day EMOM x 25min 1) 45sec Assault Bike for Max Cal 2) Burpee to 6” Target x 7 3) Deadlift x 7...Read More

Skill EMOM x 12 1) Rope Climb x 2-3 2) Box Jump x 30sec 3) L-sit or Hollow Hold x 45sec Workout of the Day Run 1 mile 50 Russian KBS (53/35) 100 DURead More