Warm-up: Strength: Every 90sec x 24min (4 sets) of:1- 30sec Iso Hold at Stomach + 10 Supinated-Grip Bent-Over Barbell Rows @ 20102- Pulsing Kettlebell Sumo Squats x 6 reps3- Straight Arm Banded Lat Pull-downs x 15 reps @11114- Front Rack Alternating Reverse Lunges x 10 reps @3111 Conditioning: 2 person team As Many Calories or...Read More

Warm-up Strength: Front Squat 6×65%, 6×70%, 4X75%, 4×80% Conditioning: 10-8-6-4-2 Devil’s Press Dumbbell Front Squats Rx 35/25 Rx+ 50/35 Finish: The Midline ChipperRead More

Welcome to CrossFit’s newest online competition – Lift Move Work – a unique opportunity to see where you stack up within your affiliate and around the globe. The CrossFit Lift Move Work competition consists of one lift, one gymnastics skill component, and one test of general physical preparedness, all in just 20 minutes. Women’s Track...Read More

Mobility: Hips Midline/Stability: Every Minute on the Minute x 12min 1- Copenhagen Plank x 20sec each side 2- Paloff Press x 20sec each side 3- Handstand Hold x 30-45sec 4- 15sec Ring Support Hold + 15sec Ring Dip Hold Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 40ft Heavy Kettlebell...Read More

Warm-up Strength: Deadlift Every 30sec for 12 sets 1 @ 75% of 1RM Conditioning: Every Minute on the Minute x 20min 1- 12/9 Bike or 15/12 Row 2- 10 Alternating Dumbbell Snatches + 15 Air Squats 3- 200m Run 4- RestRead More

Warm-up: 200m Run then 3rds of: 3 Strict Press 3 Push Press 3 Push Jerk 6 Front Rack Lunges 8 High Box Step-ups Strength: Every 2min x 12min 2 Push Press + 2 Push Jerk Conditioning: 4rds for time 10 Burpee Box Jump Overs 15 Toes to Bar/Hanging Knee Raises 20 Dumbbell Front Rack LungesRead More

Warm-up: 200m Run then 3rds of: 5 Romanian Deadlifts 4 Tall Clean 3 1 & ¼ Front Squats 10 Deadbug Strength: Front Squat 3×8 @65%,70%,75% Conditioning: Time Cap 12min 5rds for time 12 Deadlift 9 Hang Power Clean 6 Front Squat 30 Double-unders Rx 115/75 Rx+ 155/105Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch or Power Snatch High hang, mid-thigh hang, floor Conditioning: “Karen” 150 Wall Balls 20lb to 10ft, 14lb to 9ft Finish: 2-3 sets Couch Stretch x 60sec each Reverse Snow Angels x 20 Slow and ControlledRead More

Mobility: Wrists & Forearms Midline/Stability: Every Minute on the Minute x 9min 1- Donkey Kicks x 30-45sec 2- Side Plank Reach Thru x 20sec each way 3- Plank on Rings x 45sec Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski 30 Russian Kettlebell Swings 20 Single Leg Alternating V-ups 10...Read More

Warm-up Strength: Deadlift Every 45sec x 12 sets 1 @ 70% of 1RM Conditioning: Wodapalooza Online Qualifier Workout 3 As Many Rounds and Reps as Possible in 12min of: 21-15-9 Deadlifts Pull-ups 15-12-9 Front Squats Chest to Bar Pull-ups 12-9-6 Shoulder to Overhead Bar Muscle-upsRead More