Barbell Warm-up Olympic Lifting: Every 2min x 12min 2 Power Clean + 2 Front Squat + Jerk Conditioning: Every Minute on the Minute x 18min 1) 12-15 Wall Balls 2) 5 Toes to Bar + 20 Double-unders 3) 45sec of Bike/Row/SkiRead More

Warm-up: 200m Run then 3rds of: 10 Elbow Plank to Push-up Transitions 10 Alternating Curtsy Squats 30sec Handstand Hold or Nose to Wall Handstand Hold Strength: 4 sets 1a) Barbell Front Rack Alternating Reverse Lunges x 12 reps @20X1 1b) Strict Handstand Push-ups or L-seated Dumbbell Press x 5-7 reps Conditioning: 3rds of 12 Push...Read More

Barbell Warm-up Barbell Cycling: Every Minute on the Minute x 6min 5 Hang Squat Cleans Conditioning: As Many Rounds and Reps As Possible in 12min of: 4 Alternating Single Arm Devil’s Press 8 Single Dumbbell Box Step Overs 12 Pull-ups or Chest to Bar Pull-ups 24 Air Squats Finish: 3 sets L-sit or Knee Tuck...Read More

For time:1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-undersTime cap: 15 min. Please take a few minutes to read and understand the movements and standards. https://games.crossfit.com/workouts/open/2021#workoutDescription PDFRead More

Mobility: Shoulders/Lats Midline/Stability: 2 rounds of:30sec Plank Left15sec Rest30sec Plank Right15sec Rest30sec Banded Plank*15sec Rest30sec Supine Plank15sec Rest Then, 3 setsSuitcase Waiter’s Carry x gym length each wayPaloff Press x 12 each wayKnee Tuck Hold x 30-45sec Conditioning: Option 1- As Many Rounds and Reps As Possible in 16min of:20 Cal Row/Bike/Ski20 Hand Plank Plate...Read More

Warm-up: 200m Run then 3rds of: 5 Strict Chin-ups 5 Romanian Deadlifts 5 Thrusters Strength & Skill: Every Minute on the Minute x 10min 1- Deadlift x 5 reps Touch and Go, double overhand grip. 2- Ring Muscle-ups, Bar Muscle-ups or a Progression/Modification x 2-5 reps Conditioning: As Many Rounds and Reps As Possible in...Read More

Warm-up: 200m Run then 3rds of: ½ Keeling Single Arm Dumbbell Press x 5 each @2111 Scap Push-ups x 6 Pistol Squat Balance x 5-10sec each leg Strength: Every Minute on the Minute x 8min 1- Front Rack Dumbbell Walking Lunge Steps x 12 steps 2- Hollow Hold x 30-45sec Conditioning: As Many Rounds and...Read More

Barbell Warm-up Conditioning: “Grettel” 10rds for time 3 Clean and Jerks 135/95 3 Lateral Burpees Over the Barbell Strength: Every Minute on the Minute x 12min 1) Front Squat x 4 reps @33X1 2) Strict Handstand Push-ups or L-seated Dumbbell Press x 5-7 repsRead More

Barbell Warm-up Olympic Lifting: Take 15min to build to a heavy Power Clean and Jerk Conditioning: CrossFit Open 11.3 As Many Rounds and Reps as Possible in 5min of:Squat Clean and Jerk Rx 165/110 Masters 55+ 135/75 Finish: If you have time, spend 5-10min rowing, biking, jogging using only nasal breathing.Read More