Mobility: Hips Midline/Stability: TGU Build to a heavy set of 4 each arm. If newer to this movement, use a KB, DB or even a small plate. If experienced, you may use a barbell. Workout of the Day Option 1- 5rds with a different core movement at the end of each round 400m Row 200m...Read More

Barbell Warm-up 1Rm Hang Snatch Workout of the Day 3rds 400m Run 12 Power Snatch (75/55) 21 Pull-up Rx+ (115/75 and C2B)Read More

Warm-up: 200m Run then 90sec Squat Therapy then 2rds of: 16 Step-up 10-20sec Ring Support Hold Strength: 4 sets 1a) Front Rack Reverse Lunges x 10 total 1b) Ring Dip x 5-7 @2112 Workout of the Day 2 person team 4rds each 200/150m Row 5 Deadlift (185/135) 5 Box Jump Overs (24/20)Read More

Warm-up: 200m Run then 3rds of: 10 Deadbug 10 Plank Punches 30sec Hang from Bar Strength: Push Press 3 x 10 Workout of the Day 60 Air Squat 50 DU 40 KBS (53/35) 30 T2B 20 HSPU Finish: 3 sets 30sec Box Shoulder StretchRead More

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat (45/35) 6 Strict Press 10 Hollow Rock Strength: Back Squat Week 2 10×60 8×65 6×70 6×75 6×80% 2008 CrossFit Games Sunday’s Workout 30 Clean & Jerks (155/100) (8min cap)Read More

Mobility: Banded Wrist and Shoulder Distraction Skill: Bar Muscle-up Workout of the Day 400m Run or Row + 60sec Hang from Bar 400m Run or Row + 60sec Wall Sit 400m Run or Row + 60sec Hollow Hold 400m Run or Row + 60sec Handstand Hold or Plank Hold 400m Run or Row + 60sec...Read More

Barbell Warm-up Every 2min x 16min (8 sets) 3-Position Snatch 2008 CrossFit Games Workout A 21-15-9 Thruster (95/65) C2B Pull-up (9min cap)Read More

Warm-up: 200m Run then 3rds of: Hang Sequence* 12 Wall Climbs *10sec each of pronated grip, switch grip, opposite switch, supinated Midline/Stability: EMOM x 9 1) Strict T2B or Candelstick @3111 x 4-6 reps 2) Wolf Raises x 10 each side using med ball (14/10) 3) Arch Rocks or Arch Hold x 30sec EMOM x...Read More

Barbell Warm-up Every 2min x 16 (8 sets) Clean + Front Squat + Jerk 2008 CrossFit Games Workout B 5rds for time (9min cap) 5 Deadlift (275/185) 10 BurpreeRead More

Warm-up: 200m Run then 3rds of: 12 Weighted Pull Backs 12 Split Lunges (45/35) 5 Chin-up Strength: Back Squat 10×60%, 8×70%, 6×75%, 4×80% Workout of the Day 20 Thruster (75/55) 20 Pull-up 15 Front Squat 15 C2B 10 S2OH 10 Bar Muscle-upRead More