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

Warm-up: 200m Run then 3rds of: 8 Glute Bridge 8 Deadbug 8 OH Plate Step-up Strength: Back Squat 5×70, 3×80, 1×90% Then, 3×10 @ 70-72% Workout of the Day 3rounds 3min AMRAP 100m Sprint 5 Burpee Box Jump Overs (24/20) Rest 2min Finish: 3 sets 10 Strict Pull-up 10 HSPU to 4”/2” deficitRead More

Barbell Warm-up 15min to build to a heavy Power Clean Barbell Cycling 8 Power Clean (Rx 155/105 Rx+ 185/135) 12 Power Clean (Rx 135/95 Rx+ 155/115) 16 Power Clean (Rx 115/75 Rx+ 135/95) 20 Power Clean (Rx 95/65 Rx+ 115/75) Max Effort 2K Row for timeRead More

Warm-up: 200m Run then 3rds of: 6 Push-up to Spiderman 10 Alt DB Snatch 10 Hollow Rock EMOM x 8 30sec for max reps/30sec rest 1) S2OH (95/65) 2) T2B Workout of the Day 4rds for time 20 OH DB Walking Lunge Steps (25/15) 5 MU 50 DURead More