Warm-up: 50 Single-unders then 3rds of: 8 Horizontal Ring Row 8 Reverse Burpee Skill EMOM x 9: 1) Rope Climb x 1-3 reps 2) L-Sit Flutter Kicks on KBs or Parallettes x 30sec 3) Alternating Pistols x 12 Workout of the Day 40 Double-unders 40 Sit-ups 10 Deadlift 30 Double-unders 30 Sit-ups 8 Deadlift 20...Read More

Warm-up: 200m Run then 3rds of: 10 Wall Climb 12 Single Arm Bottoms-up KB Press 6 Goblet Squat Strength: Push Press 8 x 60/65/70% Workout of the Day 3rds for time 300m Run 5 Hang Power Clean (115/75) 7 Front Squat 9 Shoulder to OverheadRead More

Warm-up: 200m Run then 2rds of: 10 Glute Bridge 10 High Box Step-ups (glute activation) 6 Narrow Grip Strict Chin-up Strength: 1a) Back Rack Split Squat 4 x 6-8 each leg @31X1 Rest 60sec between legs 1b) Supinated Grip Bent Over Row x 6-8 @2111 Then, one set of Back Rack Split Squats x 20...Read More

Warm-up: 200m Run then 3rds of: 20sec L-Hang from Bar 10 Banded Pass Thrus 10 V-ups or Tuck-up Skill Efficiency: Toes to Bar 5 sets 20sec Max Reps T2B, Rest 40sec Workout of the Day Against a 3min clock for 4 sets 500m Row Max Reps Russian KBS (Rx 53/35 Rx+ 70/53) Rest 3minRead More

Warm-up: 4rds 20 Double-unders 8 Med Ball Clean 30sec Nose to Wall Handstand Hold Strength: Back Squat 10x 60/65/70% Workout of the Day 35 Wall Ball (20/14) 30 Dumbbell Walking Lunges (25/15) 25 Handstand Push-ups 20 Box Jump Overs (24/20) 15 Ring Dip or 35 Wall Ball (14/10) 30 Dumbbell Walking Lunges (any weight) 25...Read More

Warm-up: 200m Run then 3rds of: 12 Single Arm Overhead DB/KB Walking Lunges(6/6) 6 Wide Grip Strict Pull-up 10 Hollow Rock Strength: Narrow Grip Overhead Squat 3-3-3-3 @3311 “Viola” Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 Power snatches 95/65 17 Pull-ups 13 Power cleans 95/65 U.S. Army Staff...Read More

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat 5 Behind the Neck Strict Press 10 Wall Climbs Strength: Thruster 5-4-3-3 Workout of the DY CrossFit.com 12/15/17 On a 12min Clock 1min Squat Cleans (135/95) 1min Push Jerks 2min Squat Cleans 2min Push Jerks 3min Squat Cleans 3min Push JerksRead More

Warm-up: 200m Run then 3rds of: 6 Med Ball Cleans 12 Russian Twists w/ Ball 45sec Hollow Hold Strength: Back Squat 5-4-3-3 Workout of the Day 40 Double-unders 20 Wall Ball (20/14) 10 Toes to Bar 60 Double-unders 30 Wall Ball 15 Toes to Bar 90 Double-unders 40 Wall Ball 20 Toes to BarRead More

Warm-up: 200m Run then 3rds of: 6 Ring Pull-ups 6 Good Mornings 12 Back Rack Lunges Strength: Deadlift 5-4-3-3 Option 1) King Kong (as per Coach Carlos’ request for his birthday) 3rds For Time 1 Deadlift (455/320) 2 Muscle-Ups 3 Squat Cleans (250/175) 4 Handstand Push Ups Option 2) 2 person team 5rds each for...Read More

Group Dynamic Warm-up 0:00-3:00 400m Run + 10 Russian KBS + 10 Pull-up 3:00-7:00 400m Run + 20 Russian KBS + 20 Pull-up @ 7:00 for time 400m Run + 30 Russian KBS + 30 Pull-up Rx 53/35 Rx+ 70/53 and Chest to Bar Pull-ups EMOM x 9 1) Rope Climb x 1-3 reps 2)...Read More