Warm-up: 200m run then 3rds of: 30sec Nose to Wall HS Hold 5 BTN Press 8 Back Rack Lunges Strength: Strict Press 5-5-3-3-2 WOD: 21-15-9 HR Push-up Deadlift (185/135) Box Jump (24/20) (step-down only) *50 DU after each roundRead More

Skill/Strength: EMOM x 12 1) Horizontal Ring Row (false grip) x 6-8 2) Strict Ring Dip x 6-8 3) Hollow Rock or Hold x 45sec WOD: 400m run 4 MU (8 strict pull-up + 8 dip) 10 Hang Power Clean (135/95) 300m run 3 MU (6 strict pull-up + 6 dip) 10 Hang Power Clean […]Read More

27-21-15-9 reps for time of: Row (calories) Thrusters (95/65) http://games.crossfit.com/workouts/the-openRead More

Warm-up: 600m Run Mobility: Glutes/Shoulders Skills: 1) Accumulate 2min in an L-sit on parallettes (5min cap) 2) 3 sets of 5: Parallette Pass Thrus w/ push-up + dip WOD: 4rds 400m run 10 Ball Slam (25/15) 10 Ball Slam Sit-up *You pick the intensity. If you aren’t as concerned with 15.5 tomorrow, then you can […]Read More

Barbell Warm-up and Jerk practice 8 sets High Hang Clean + Mid Hang Clean + Clean + Jerk Rowing: Practice rowing for Cals For times: 25cal row 20cal row 15cal row 10cal row Rest as needed between setsRead More

Warm-up: 200m run then 3rds of: 5 BTN Press 5 Good Morning 10 Hollow Rock Strength + Skill: EMOM x 12 Even: 5 Deadlift (You pick the weight but they must be TnG and Unbroken) Odd: 8 Strict Ring Dip WOD: 25 Pull-up 25 DU 200m Run 25 KBS (53/35) 25 DU 200m Run 25 […]Read More

Warm-up: 200m run then 3rds of: 4 Push-up to Spiderman 5 Narrow Grip OHS @3311 Strength: Back Squat 5×60%, 5×65%, 3×70%, 3×75%, 3×80% WOD: 1min ME Thruster (95/65) 1min Rest 1min ME Lateral Burpee Over Barbell 1min Rest 1min ME Box Jump (step-down only) 24/20 1min Rest Then, 4min AMRAP 6 Thruster (95/65) 6 Lateral […]Read More

Complete as many reps as possible in 8 minutes of: WORKOUT 15.4 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up […]Read More

Mobility: Shoulders/Hips Skill: Rope Climb Technique Skill: 3rds not for time: 10 Roll to Candlestick 1 Rope Climb 10m HS Walk or 45sec HS Nose to Wall Hold 1 Rope Climb WOD: 200m run 25 Sit-up 300m run 1min Plank Hold 400m run 1min Plank Hold 300m run 25 Sit-up 200m runRead More

Warm-up: 200m run, then 2rds: 10 BB Good Morning 10 BB Back Squat Strength + Skill EMOM x 12 Odd: 5 Deadlift @60% Even: 5 Strict T2B @2111 WOD: 2-person team. Partner A completes a full round, then Partner B begins while A rests. 4rds each for total time 250m Row 15 KBS (53/35) 10 […]Read More