Warm-up: 200m Run then 90sec Squat Therapy then 2rds of: 5 Dislocates 5 Overhead Squat 5 Snatch Balance 10 Hollow Rock holding PVC Strength: Back Squat 5×75, 3×80, 1×85, 5×75-80, 3×80-85, 1×85-90% Workout of the Day 4rds for time 8 Hang Power Snatch (75/55 or 115/75) 10 Pull-up or Chest to Bar Pull-ups 12 Overhead...Read More

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees and Workout 18.2a 1-rep-max cleanRead More

Mobility: Thoracic Spine Skill/Midline: Turkish Get-up Build to a heavy set of 3 on each arm. If you are proficient at TGU, you can use a DB, KB or try a BB. Workout of the Day Choose One: Option 1- 20min Stroke Rate Row Option 2- Skills Option 3- 2 person team 4 sets each...Read More

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