Group Barbell Warm-up EMOM x 10 Even: 3 Power Snatch * Odd: 25 DU Rest 3min EMOM x 10 Even: 3 Power Clean * Odd: 8 HSPU** *You pick the weights. You can increase each round or stay the same. **You pick the style: strict, deficit, kipping or scale to L-seated Strict DB or Barbell […]Read More

Warm-up: 200m run then 3rds of: 8 False Grip Horizontal Ring Row 8 RDL w/ 2 DB/KB (heavy) Strength: Deadlift 5@70%, 5@75%, 2×3@80% WOD: 4rds for time: 400m run 15 C2B 10 KBS (53/35) 5 Russian KBSRead More

Warm-up: 200m run then 3rds of: 4 Push-up to Spiderman 5 Tall Box Jump 10 BB Lunges Strength: Back Squat 3×5 @75% across WOD: EMOM x 7 (8sets) 3 Thruster (115/75) (Rx+ 135/95) 3 Burpee Box Jump (24/20) Rest until 10:00 Then, 4rds of: 10 Wall Ball (20/14) 10 Burpee *Score is total timeRead More

WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap http://games.crossfit.com/workouts/the-openRead More

Mobility: 15min Ankles/Shoulders Skill: 3 sets, not for time: 2 Rope Climb (L-sit, legless, standard) 30-45sec L-sit (accumulate 30-45sec in the L-sit) 10m HS Walk 10 Alt Pistols WOD: At a conversational pace, Run 10min + Row 10min (in any order) Take remaining time to stretch/mobilize and get ready for tomorrow! It’s Game time!Read More

Skill: Muscle Up progressions EMOM x 16 (4rds) Minute 1: 30 DU Minute 2: 6 TnG Deadlift (225/155) Minute 3: 12 T2B Minute 4: 12 KBS (53/35) Goal- Try to go unbroken yet, be efficient in each movement.Read More

Warm-up: 200m run then 3rds of: 30sec HS Hold 5 BB Thruster 5 Strict Ring Dip @1112 Strength: 1a) Push Press 3@70%, 3@75%, 3@80%, 3@85% 1b) Single-Arm DB/KB Row 4×6 each arm WOD: Every 2:30 for 5 sets 200m Run 10 Push Press (115/75) 10 Push-up (note times for each set)Read More

Warm-up: 200m run then 3rds of: 20 DU 6 Strict Pull-up 6 Roll to Candlestick Strength: Back Squat 5@75%, 3@80%, 3@85%, 4@75% WOD: 5rds for total time 1 Power Clean @ 65-70% of 1RM PC 2 Hang Clean 3 Front Squat 4 Burpee Over the Barbell 5 Box Jump 6 C2B Rest 1min (MUST TAKE […]Read More