Strength: EMOM 12 1- 10 Double-DB Bench Press @30X1 tempo 2- 20 Lateral Jumps over Bench Workout: AMRAP 14 10 Lateral Hops over Barbell per side 10 Deadlift (135/185#) 10 SLOW Alternating Plank Knee-to-Elbow (5/5) 10 Calorie RowRead More

Workout: Partner Workout P1 – Bike 5/10/15 Cals / P2 – Dead hang from rig / Switch **Complete 10 Synchro Burpees** P1 – Bike 5/10/15 Cals / P2 – Hollow Body Hold /Switch **Complete 10 Synchro Burpees** P1 – Bike 5/10/15 Cals / P2 – Wall Sit / Switch **Complete 10 Synchro Burpees** P1 –...Read More

Strength: 12 minutes to complete 4-5 rounds of: 10 Alternating Renegade Rows (5/5) :20 Ring Support Hold (accumulate :20 per round) Workout: 5 x 3:00 rounds of: 8 Touch-and-Go Power Cleans (75/115#) 8 Unbroken Shoulder-to-Overhead 150m RUN! (OR 150/200m Row) Track SLOWEST round time!Read More

Strength: E2MOM x 5 Back Squat x 5 @ 30X1 tempo Workout: 5 rounds of: 8 Pull-Ups 12 Hand-Release Push-Ups 16 Air Squats Rest 1:00 between roundsRead More

Strength: E2MOM x 5 Shoulder Press x 5 @30X1 tempo 10 Double-DB/Plate Bent-Over Rev Flies b/w sets Workout: AMRAP 12 Increasing Ladder of HSPU (by 1’s) 10 Sit-Ups 15 Russian KB Swings (35/53#)Read More

Workout: EMOM 301- 15 Russian KB Swings (heavy but unbroken)2- 12 Hand-Release Push-Ups (dead stop at every lockout)3- 9/12 Calorie Bike4- 3-5 Weighted/Strict Pull-Ups OR Muscle-Ups5- 100ft Sandbag/Slam Ball Bear Hug CarryRead More

Strength: E2MOM x 4 10 In-Place Front Rack Reverse Lunges 8 Shoulder-to-Overhead w stretch 6 Supinated Grip Bent-Over Rows 4 “Straight-Legged” Box Jumps (quiet landing) Workout: For time:30 Deadlifts (65/95#) + 30 Box Jumps (20/24″) + 10 Toes-to-Bar25 Power Cleans + 25 Box Jumps + 10 Toes-to-Bar20 Front Squats + 20 Box Jumps + 10...Read More

Workout: AMRAP 32 Row 400/500m 12 Single-Arm DB Shoulder-to-Overhead per arm (20/35#) 12 Ab-Mat Sit-Ups Row 200/250m 8 Hang DB Power Snatch per arm (20/35#) 8 BurpeesRead More

Workout: CrossFit Games Open Workout 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups50 double-unders9 snatches (weight...Read More

Workout: EMOM 24 (:45 work, :15 rest) 1- Unweighted Box Step-Overs 2- Half-Kneeling Shoulder Press (one round R, one round L – medium weight) 3- Calorie Bike 4- Forearm PlankRead More