Mobility: Shoulders Skill/Midline: EMOM x 12 1) 30-40 DU 2) 30-45sec L-sit 3) 30-45sec OH Bamboo Hold Workout of the Day Option 1- 1000m Row 1000m Run 20 Russian KBS (light) 20 V-up or Leg Raises 750m Row 750m Run 20 Russian KBS (light) 20 V-up or Leg Raises 500m Row 500m Run 20 Russian […]Read More
Warm-up: 200m Run then 3rds of: 5 RDL (45/35) 5 Strict Press 5 Thruster Strength EMOM x 10 1) Deadlift x 6-8 @65% 2) HSPU x 6-8 Workout of the Day EMOM x 16 1) Alternating DB Snatch x 14 (50/35) 2) Rope Climb x 2-3 3) Wall Ball x 15 (20/14) 4) Box Jump […]Read More
Warm-up: 200m Run then 3rds of: 10 KB OH Walking Lunges (5L/5R) 10 Birddog 10 Dislocates Strength: 2RM OHS Workout of the Day 2 person team 21-18-15-12-9 Cal Row 15 Bar Facing Burpee Finish: 3 sets 30sec Box Shoulder StretchRead More
Warm-up: 200m Run then 3rds of: 10 Banded Lunge Glute Activation 10 Deadbug Strength: Back Squat 10×60, 8×70, 6×75, 4×80% Workout of the Day CrossFit Games Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 […]Read More
Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Banded Lunge Glute Activation Strength: Back Squat 3RM Workout of the Day EMOM x 16 (30sec for mac reps/30sec rest) 1) Alternating DB Power Snatch (50/35) 2) Row for Cal 3) Pull-up (Rx+ C2B) 4) Front Squat (95/65)Read More
Warm-up: 200m Run then 3rds of: 10 Single Arm Walking Lunges 20-30 DU 10 Dislocates Skill: 15min Muscle-up or Bar Muscle-up Workout of the Day 2 person team 40 Syncro Lunges 400m Run 40 Ball Slam Sit-up 400m Run 40 Ball Slam w/ partner in plank 400m Run 40 Russian KBS w/ partner in wall […]Read More
Barbell Warm-up Barbell Cycling 4 sets for times Rest 2min between sets 8 G2OH (185/125) 10 G2OH (165/115) 12 G2OH (155/105) 14 G2OH (135/95) Workout of the Day “Diane” 21-15-9 Deadlift (225/155) HSPURead More
Barbell Warm-up Barbell Cycling: 4 sets 30sec Hang Squat Clean Rest 90sec Ladies 105, 95, 85, 65 Men 155, 135, 125, 95 Workout of the Day 2 person team You-go-I-go full rounds 21-18-15-12-9 Row for Cal Thruster (95/65)Read More
Mobility: Shoulders Skill: T2B Option 1- Run or Row or mix the two Run or Row 1600m 40 Russian Twist (25/15 slam ball) 20 Parallette Pass Thru 2 Rope Climb Run or Row 800m (2×400) 40 Russian Twist 20 Parallette Pass Thru 2 Rope Climb Run or Row 400m 40 Russian Twist 20 Parallette Pass […]Read More
