Warm-up: 200m run then 3rds of: 5 Muscle Snatch 5 Snatch Balance 5 OHS 10 Hollow Rock Strength: Back Squat 5×60/65/70/75% Workout of the Day 15min to build to a heavy Power Snatch Then, Isabel 30 Snatches (135/95)Read More

Mobility: Shoulders Skill: Turkish Get Ups 5min technique. Then 5min to build to a heavy 3RM on each arm Workout of the Day 3rds 1000m Run or Row 60sec Hang from Bar 60sec Air Squat @2211 60sec Handstand HoldRead More

Warm-up: 200m run then 3rds of: 5 Strict Chin-up 12 Plank Punches 10 Narrow Grip OH Reverse Lunges Strength: Push Press 3 x 2 Workout of the Day CrossFit.com 10/11/17 On a 15min Clock for max reps each round. 0:00-3:00 400m Run + Pull-ups Rest 1min 4:00-7:00 400m Run + Clean & Jerks (155/105) Rest […]Read More

EMOM x 12 1) Rope Climb x 1-3 2) Parallette Pass Thru x 5 3) Hollow Hold x 45sec Workout of the Day 2 person team. Coaches pick teams. 4rds each for total time. Row 250/200m 15 Russian KBS (53/35) 10 Ball Slam (25/15)Read More

Warm-up: 200m run then 3rds of: 5 1 ¼ Front Squat 8 Single Leg RDL (each) 45sec Plank or Nose to Wall HS Hold Strength: 2RM Thruster Must be from the ground Workout of the Day 30 DU (2:1) 15 Ring Dip 20 Thruster (95/65) 25 Lateral Bar Burpee 20 Thruster 15 Ring Dip 30 […]Read More

Warm-up: 200m Run then 90sec Squat Therapy then 2rds of: 12 Alt Box Step-up 45sec Nose to Wall HS Hold Strength: Back Squat 5×60, 3×70, 2×80, 2×90, 1×95% Workout of the Day 3rds 20 Wall Ball (2014) 10 Burpee Box Jump Over (24/10) Box facingRead More

Mobility: Chest/Pec Stretching and Lax Roll Out Skill: Spend 10min practicing Kipping Pull-up 2 person team Score is total calories for the team at the end. One person rows for calories while the other: 100m KB Farmer’s Carry (53/35) 30 Leg Raises 100m Single Arm OH KB Carry (50L/50R) 30 Ball Slam (25/15) 30 Russian […]Read More

Warm-up: Group med ball clean warm-up. Then 2rds of: 12 Wall Climb 12 Narrow Grip OH Reverse Lunge (45/35) Strength: Push Press 3×3 EMOM x 16 1) Row 15/12 2) HSPU x 8 3) Med Ball Clean x 10 4) Strict Ring Dip w/ hollow body x 8Read More

As a two person team: For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb. U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, […]Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ 2sec hold 10 Deadbug 5 Strict Chin-up Strength: Every 2min x 10min Tempo Front Squat @32X1 3-3-2-2 Then one set of max reps w no tempo at 90% of your last set. Workout of the Day 3rds for time 2 Muscle-up 6 Hang Squat Clean […]Read More