Skill Work: Skill Development Thursday (Week 4 of 4)Read More

Strength: TEST DAY! 15 minutes to build to a Back Squat 2RM Workout: AMRAP 15 15 Hang Power Cleans (65/95#) 10 Pull-Ups Run 150mRead More

Workout: 3 Rounds 2:00 Max Calorie Row 1:00 rest 2:00 Max Reps Handstand Push-Up 1:00 rest 2:00 Max Calorie Row 1:00 rest 2:00 Max Reps Burpees 1:00 restRead More

Strength: Every 2:00 seconds for 6 rounds complete: Squat Clean + Front Squat + Split Jerk w 2 second pause in Split + Split Jerk Increase weight each round if technique allows. Workout: CrossFit Games Open Workout 11.1 AMRAP 10 30 Double-Unders 15 Power Snatches (55/75#)Read More

Strength: E2MOM – 5 sets of 4 Back Squats Increase weight each round. Workout: AMRAP 20 Run 400m 8 Shoulder-to-Overhead (105/155#) 8 Pull-Ups 8 Lateral Burpees over BarbellRead More

Skill Work: Skill Development Thursday (Week 3 of 4) Workout: AMRAP 16 15 Light American KB Swings (25/35#) 12 Lateral Box Step-Overs (20/24″) 9 Single-Arm KB Bent-Over Rows per arm (same KB) 6 Slow Body SawsRead More

Strength: Every 2:00 for 6 rounds complete: 1 High Hang Squat Clean + 1 LOW Hang Squat Clean (pause just below knee) + 1 Squat Clean (reset before final rep) Increase weight each round if technique allows. Workout: AMRAP 6 6/9 Calorie Row 10 Wall Balls (14/20#) Rest 3 minutes AMRAP 6 6/9 Calorie Bike...Read More

FLEX DayComplete 5 rounds, NOT for time, of:10 Banded Good Mornings8 Double DB Bench Press Complex (Left Arm, Right Arm, Both Arms = 1)6 Ring Rows (@30X1 Tempo)4 “Inchworms Plus” w pause50 Double-Unders (or ~1:00 of DU Practice) Track COMBINED weights of heaviest successful DB Bench complex. Rest at least 1:30 between rounds. At any...Read More

Strength: Back Rack Reverse Lunge 12 minutes to build to a heavy set of 10 reps (5/5) Increase weight each set Workout: 4 Rounds for time: 16 Alternating DB Snatches (35/50#) 12 Box Jumps 8 Strict Pull-Ups 4 Unweighted Jumping Lunges per legRead More

Strength: Every 90 seconds for 7 rounds complete: 1 High Hang Squat Clean + 1 Front Squat Increase weight each round if technique allows. Workout: NOT for time: 150m Run 10 Snatches 150m Run 8 Snatches 150m Run 6 Snatches 150m Run 4 Snatches 150m Run 2 Snatches Increase weight on Snatches each round.Read More