Barbell Warm-up Every 90sec for 5 sets Hang Snatch + Snatch i Immediately followed by EMOM x 5 Snatch x 1 @80-85% Workout of the Day EMOM x 16 1) Muscle-up x 1-3 reps 2) Dumbbell Thruster x 8 (50/35) 3) Bike 12/10 Calories 4) Hollow Hold x 30-45secRead More

Warm-up: 200m Run then 3rds of: 5 Donkey Kicks 5 Handstand Push-up Negatives @40A1 10 Hollow Rock Strength: 1a) 1-1-2 DB Bench Press x 6 1b) Supinated Grip Barbell Row x 6 1c) L-sit Leg Lifts x 20 Workout of the Day 4rds for total time 8 Deadlift (225/155) 200m Run Rest 1minRead More

Warm-up: 200m Run then 3rds of: 8 Med Ball Clean 20 Wolf Raises Strength: Front Squat 5×75, 3×80, 1×85, 5×75-80, 3×80-85, 1×85-90% Skill Efficiency 30sec Max Effort Double-unders Rest 45sec 45sec Max Effort Wall Balls (20/14) Rest 90sec then at 3:00 on the clock, 2rds for time of your #’s for DU’s and Wall Ball’s […]Read More

Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row https://www.crossfit.com/workout/2018/02/23#/commentsRead More

Mobility: Shoulders Skill: Rowing Technique Sprint Starts Workout of the Day Option 1- 20min Stroke Rate Row Option 2- Skills Option 3- EMOM x 20 45sec work/15sec Rest 1- Row 2- L-hang from bar, Strict Toes to Bar, Candlestick Levers 3- Bike 4- Double KB Front Rack Hold or Walk, Sandbag Hold or Carry, Bottom […]Read More

Barbell Warm-up Every 90sec x 8 sets Power Clean + 2 Thruster Workout of the Day 50 Cal Row 400m Run 30 Russian KBS (53/35) 20 Ball Slam (25/15) 10 Reverse BurpeeRead More

Warm-up: 200m Run then 3rds of: 5 Donkey Kick to Wall 5 Handstand Push-up Negatives @50A1 10 Hollow Rock Strength: 4 sets 1a) 1-1-2 Dumbbell Bench Press x 6 1b) Strict Wide Grip Pull-up x 6 Skill Efficiency: 30sec ME Alt Dumbbell Snatch (50/35) 15sec Rest 45sec ME Burpee Box Jump (24/20) Rest 90sec then […]Read More

Warm-up: 200m Run then 3rds of: 5 Single Leg RDL 10 Deadbug 5 Strict Chin-up Strength: Deadlift 5×5 Unbroken Sets Double Overhand Grip Workout of the Day 10min AMRAP 6 Hang Power Snatch (75/55) 8 Pull-up 10 Front Rack Reverse Lunges 20 Double-unders Or 10min AMRAP 6 Hang Power Snatch (115/75) 8 Chest to Bar […]Read More

Barbell Warm-up Every 2min x 16min (8 sets) Hang Clean + Clean + Front Squat + Jerk Workout of the Day 50 Wall Ball (20/14) 40 Toes to Bar 30 Lateral Bar Burpee 20 Power Clean (135/95) 10 Shoulder to OverheadRead More

Mobility: Lax Ball Glute Roll Out & Barbell Quad Smash Skill: 15min Athlete Choice of Pistols, Handstands/Walks, Double-unders, Pull-ups Option 1- 20min Stroke Rate Row Option 2- Skills Workout Option 3- 3rds 1000m Run 4x Gym Length Heavy KB Farmer’s Carry 20 Russian Twists w/ slam ball 15 Ceiling Reaching Straight Body CrunchesRead More