Group Barbell Warm-up Oly: 15min to work to a heavy Power Clean for today WOD: 25 Cal Row Then 4rds of: 5 Power Clean @ 70% of today’s heaviest load 10 Pull-up 15 KBS (53/35)Read More

Group Barbell Warm-Up Alternating EMOM x 10 Even: 5 Touch N Go Snatch (full) Start at 50% of 1RM & add weight each set until you cannot perform TNG. Then drop the weight, back and finish the rounds. Odd: 10 Box Jump (24/20) Practice efficiency/speed and Games standards. WOD: 20-15-10-5 Thrusters (95/65) Bar Facing Burpees […]Read More

Warm-up: 200m run, then 3rds of: 5 Strict T2B @2111 5 Nose to Wall Squat @3311 5 Push-up or Decline Push-up Strength: Deadlift 2×2 @ 95% Rest 2:30 between sets WOD: 5min AMRAP 5 Front Squat @70% of 1RM 5 Strict HSPU Rest 2min 5min AMRAP 5 Ring Dip 5 Front Rack Reverse Lunges (each […]Read More

Warm-up: 800m run, then, 10 Spiderman (5sec hold each leg) 10 Wall Walk Skill: Pull-up Clinic (work on progressions and efficiency at any variation) WOD: EMOM x 18 Minute 1) 100m run Minute 2) 15M/13W Cal Row Minute 3) 45sec HS Hold or PlankRead More

Warm-up: 200m run, then 3rds: 5 BB Thruster 6 Good Morning 7 Hollow Rock WOD: CrossFit Games Open 11.5 20min AMRAP 5 Power Clean (145/100) 10 T2B 15 Wall Ball (20/14)Read More

Warm-up: 200m run, then 2rds of: 5 Push-up to Inchworm 10 OH Plate Step-Up Strength: 1a) Push Press 2×2 @ 95% 1b) Single Arm DB/KB Row 2×8 each arm WOD: 600m Run 30 Burpee 20 Box Jump Over (24/20) 400m Run 25 Burpee 15 Box Jump Over 200m Run 15 Burpee 10 Box Jump OverRead More

Group Barbell Warm-Up Barbell: Every 90sec for 6min (5sets) 5 Touch and Go Power Clean & Power Jerk Start at 50% of your 1RM and add weight each set until you cannot perform TNG. Then drop the weight, back and finish the rounds. Strength: Back Squat 2×2 @ 95% Rest 2:30 between sets WOD: EMOM […]Read More

Warm-up: 200m run, then 3rds of: 4 Strict T2B @2111 5 BB Back Rack Lunges (each leg) 6 BTN Press Strength: 1a) Deadlift 3×3 @ 90% 1b) Strict HSPU 3×6 WOD: 30 Cal Row 25 T2B 20 Front Squat (135/95) 15 HSPU 20 T2B 15 Front Squat 5 HSPURead More

Skill: 10-15min of Double-Under work. (If you are very proficient at DU’s, you can still practice speed and efficiency as well as your triple-unders) EMOM x 12 Even: 30sec ME DU (or Triples) Odd: 30sec Parallette L-sit WOD: 2-person team 10 sets (5 each) 200m run + Max Effort Sit-ups Partner A runs a 200m […]Read More

Skill: Muscle Up 20min of progressions and technique WOD: 600m run 50 Wall Ball (20/14) 40 KBS (53/35) 30 Pull-up 200m run 10 C2B (Rx+ 5 MU)Read More