Skill Work: Skill Development Thursday (1/4) Workout: “For Time” Row 2:00 20 Push Press (55/75#) 10 Knuckles-to-Toes Row 1:30 15 Push Press (65/95#) 10 Knuckles-to-Toes Row 1:00 10 Push Press (95/135#) 10 Knuckles-to-Toes Row :30 5 Push Press (105/155#) 10 Knuckles-to-ToesRead More

Strength: 15 minutes to establish 1RM Squat Snatch Workout: AMRAP 12 5 Handstand Push-Ups 10 Hang Power Cleans (95/135#) 50 Double-UndersRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 10 Standing Dumbbell Press 10 Ring Dips 10 Slow Single-Leg KB Romanian Deadlift (5 per leg, not alternating) 10 Laying Leg Raises to rig 15/12 Calorie Bike SPRINTRead More

Strength: Front Squat E2MOM5 rounds of 8 reps Increase weight each set. Workout: 4 Rounds for time: 15 KB High-Pulls (35/53#) 12 Chest-to-Bar Pull-Ups OR 6 Muscle-Ups 9 BurpeesRead More

Workout: E2MOM x15 (5 rounds – 30:00) 1- 15 Heavy Ball Slams + 10 Alternating Reverse Lunge holding Slam Ball 2- 8/10 Burpee Pull-Ups 3- Row 275/350mRead More

Workout: Tabata-thon! (:20 on, :10 rest) American KB Swings Double-Unders Toes-to-Bar Empty Barbell Push Press Complete full Tabata (8rds) of each movement, rest an extra 60 seconds, move onto the next movement. True Tabata Scoring – Only log the LOWEST number completed in any of the 8 rounds for each exercise.Read More

Skill Work: 10 minutes to practice Pistol Squat Skill Work Workout: Partner Workout AMRAP 12 20 Calorie Bike / 20 Hand-Release Push-Ups Rest 3 minutes AMRAP 12 20 Med Ball Cleans (14/20#) / 20 Partner Med Ball Sit-Ups (10 throws each) Partition Calories, Push-Ups, and Med Ball Cleans as needed between partners.Read More

Strength: Strict Press + Ring Rows 12 minutes to complete the following: 10 Strict Press (taken from floor) + 10 Ring Rows (slow in both directions, but unbroken) 8 Strict Press (taken from floor) + 8 Ring Rows (slow in both directions, but unbroken) 6, 4, 2 of each. Increase weight each set. Workout: AMRAP...Read More

Strength: Deadlift Barbell Cycling 12 minutes to complete 5 rounds of 6 reps Increase weight each set. Workout: 6 Rounds for time: 10 Power Snatch (55/75#) 10 Box Jump-Overs (20/24″)Read More

Workout: CrossFit Games Open Workout 22.3 For time:21 Pull-Ups42 Double-Unders21 Thrusters (weight 1)18 Chest-To-Bar Pull-Ups36 Double-Unders18 Thrusters (weight 2)15 Bar Muscle-Ups30 Double-Unders15 Thrusters (weight 3) (Women- 65#, then 75#, then 85#Men- 95#, then 115#, then 135#)Time cap: 12 minutes (For more information on workout 22.3, including scaling options and scorecard, please click here!)Read More