Skill: 10 Minute Heavy Sandbag/Slam Ball Over Shoulder Skill Session Workout: EMOM 25 1- 5 Strict Pull-Ups OR 4 Strict Chest-to-Bar OR 3-5 Muscle-Ups (not strict) 2- 30/50 DUs 3- 6 Single-KB Front Rack Front Squats per side (35/53#) 4- 10 Standing Double-DB Shoulder Press (20/35#) 5- 15 Sit-UpsRead More

Strength: 12 minutes to complete 5 sets of: Push Jerk – 3 reps Workout: AMRAP 12 6 Clean and Jerks (95/135#) 6 Lateral Burpees over the barRead More

Strength: Front Squat – E2MOM x 5 + 1 5 reps @31X1 tempo Workout: 5 Rounds for time: 4 Squat Snatches (95/135#) 8 Hand-Release Push-Ups 12 Box Jump-Overs (20/24″)Read More

Strength: 12 minutes to complete 5 sets of: Deadlift 4’s + 10 Med Ball Sit-Ups (10/14#) Workout: For time: 40-30-20-10 Calorie Row 2 rounds of: 5 Pull-Ups (Chest-to-Bars) + 7 Push-Ups + 9 KB Goblet Squats (35/53#) between each Row intervalRead More

Workout: EMOM 30 (:45 work, :15 transition) 1- Double-DB Hang Power Cleans (20/35#) 2- Unweighted Alternating Reverse Lunges off of plate (not scored, not fast, find steady pace, have back knee tap ground, stand all the way up on top of the plate between reps) 3- Burpee to Plate 4- Heavy Double DB/KB or Sand...Read More

Strength: 12 minutes to complete 5 sets of: Push Press – 4 reps Complete 5 Slow PVC Snatch Grip Deadlifts + 5 BTN PVC Snatch Grip Strict Press + 5 Hop Squats between rounds. Workout: “CrossFit Games Open 11.1” AMRAP 10 30 Double-Unders 15 Power Snatches (75/55 lb)Read More

Strength: Front Squat E2MOM x 5 + 1 of: 4 reps @31X1 tempo Workout: AMRAP 16 200/250m Row 1 Bear Complex (75/115#) Add 1 round of Bear Complex AND :10 of rest after each round (:10 after round 1, :20 after round 2, :30 after round 3, etc)Read More

Strength: Shoulder Press E2MOM x 5 reps Workout: AMRAP 16 10 Double DB Deadlift (35/50#) 10 Med Ball Sit-Up + Reach (14/20#) 10 Box Jump-Overs (20/24″) :30 rest between roundsRead More

Strength: Power Snatch Complex E2MOM x5 6 Touch-and-Go Power Snatches Workout: AMRAP 16 10 Overhead Squats (55/75#) 8 Pull-Ups 10 Alternating Front Rack Reverse Lunges (5/5) 8 Hand-Release Push-Ups 36 Double-UndersRead More

Strength: 12 Minute Turkish Get-Up Skill Session Workout: AMRAP 22 5, 10, 15, 20, 25 Cals, etc inc by 5 each round Athletes MUST alternate which machine is used each round. After each round of ROWING, complete 8 Controlled Banded Pallof Press per side (Pause at both ends of each rep) + 2 Wall Climbs...Read More