Barbell Warm-up Every 90sec for 8 sets Sets 1-2 High Hang + Hang Snatch Sets 3-4 Hang Snatch + Snatch Sets 5-6 Snatch Lift Off + Snatch Sets 7-8 Snatch x 1.1 CrossFit Games Open 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 /...Read More

Mobility: Ankles Skill: Double-Unders 10min to practice efficiency, technique rhythm. If you are proficient at DU, then either practice your triples or work on hitting large sets with short breaks. Option 1- 5rds 30cal Row 300m Run 100m “Carry” of your choice- KB Farmer’s carry, Sandbag carry, OH Plate Walk, OH KB Walk, Bottoms-up KB...Read More

Warm-up: 200m Run then 3rds of: 10 Pistol DB Presses (25/15) 5 1 ¼ Front Squat (45/35) Strength: Back Squat 5×70, 3×80, 1×90 Then 3×10 @ 68-70% Workout of the Day EMOM x 25 1) 10/8cal Assault Bike 2) 15 DU + 6 Push Press (95/65) 3) 10 Reverse KB Lunges (53/35) 4) 8 Burpee...Read More

Skill EMOM x 12 1) Rope Climb x 2-3 2) Box Jump Overs x 30sec 3) Parallette Pass Thrus x 10 Workout of the Day 50cal Row 40 Deadlift (185/135) 30 Box Jump (24/20) 20 Ball Slam (25/15) 10 Ring DipRead More

Barbell Warm-up 4 sets 30sec Ground to Overhead x max reps Rest 90sec (Rx Ladies 105 95, 85, 75 Men 155, 135, 125, 115) (Rx+ Ladies 125, 115, 105, 95 Men 185, 165, 155, 135) CrossFit.com 1/29/17 15-12-9 T2B Wall Ball (20/14) Thrusters (75/55) https://journal.crossfit.com/article/cfj-crossfit-wod-170129Read More

Barbell Warm-up 10min to build to 80-90% of 1RM Snatch Barbell Cycling 4 sets 30sec Power Snatch @ 60% of 1Rm Snatch Rest 90sec Workout of the Day 8min AMRAP 8 S2OH (115/75) 8 Air Squat 8 C2B 8 Air Squat Finish: 3 sets 30sec Box Shoulder Stretch Rest 30secRead More

Mobility: Hips Midline: EMOM x 12 1) Hollow to L-sit on KB x 30sec 2) Banded Glute Bridge x 30sec 3) Wall Walk x 3 w/ 5sec pause with nose at wall Workout of the Day Option 1- 500m Row 30 Flutter Kick 100m KB Farmer’s Carry 400m Row 20 Roll to Candlestick 100m KB...Read More

Warm-up: 200m Run then 3rds of: 10 Step-ups 3 1 ¼ Front Squat (45/35) 10 Hollow Rock Strength: Back Squat 5×70, 3×80, 1×90 Then 3×10 @65% 3 person team 20min time cap “Big Clayton” 50-40-30-20 Pistols KBS Box Jump Burpees “Big Clayton” is 140 reps of each of these 4 movements to remind us of...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Plank Punch Skill EMOM x 12 1) Rope Climb x 2-3 2) HS Walk x 45sec 3) Row x 60sec @24/26/28/30 s/m Workout of the Day 400m Run then 3rds of: 15 Deadlift (185/135) 15 T2BRead More

Barbell Warm-up 4 sets 30sec Hang Squat Clean x max reps Rest 90sec Ladies 105, 95, 85, 65 Men 155, 135, 125, 95 CrossFit Games Open 15.3 14min AMRAP 7 MU 50 Wall Ball 100 DURead More