Strength: 12 minutes to complete 4-5 rounds of: 8 Incline DB Bench Press (@31X1 tempo) 8 Slow Ring Rows (@2121 tempo) Workout: AMRAP 7 6 Touch-and-Go Power Clean and Jerks (65/95#) 6 Pull-Ups Rest 2:00 AMRAP 7 12 Alternating Single-DB Devil’s Press (6/6) (20/35#) 12 Sit-UpsRead More

Skill Work: Handstand/Handstand Push-Up/Handstand Walk Skill Work (12 minutes) Workout: EMOM 12 (:30 work, :30 rest) 1- HEAVY Wall Balls (20/30#) 2- Double-Unders Track two totals: 1- Total Wall Balls 2- Total DUsRead More

Strength: Power Snatch Complex E2MOM – 5 sets of: Power Snatch + Hang Power Snatch + Floating Power Snatch (pause 1″ above floor) + Power Snatch Increase weight each set as technique allows. Reset before final rep. Workout: 4 rounds for time: 10 Double-DB Hang Power Cleans (35/50#) 10 Double-DB STOH (35/50#) 12/15 Calorie Row...Read More

Workout: CrossFit Games Open Workout 23.2 23.2A: Complete as many reps as possible in 15 minutes of:5 Burpee Pull-Ups10 Shuttle Runs (1 rep = 25ft. out/25ft. back)*Add 5 Burpee Pull-Ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max Thruster (from the floor)Read More

Workout: EMOM 24 (:45 work, :15 rest) 1- Calorie Row 2- Strict Hanging Knee Raise 3- Burpees 4- Wall Climbs (steady tempo)Read More

Skill Work: 3 rounds of: :40 on, :20 rest 1- Plank (hands) 2- Russian KB Swings (35/53#) 3- AMRAP (Alternating 1 Double-DB Front Raise + 1 Lateral Raises) 4- Shuttle Runs (50ft) Workout: 5 Rounds for time: 15 Deadlifts (95/135#) 12 Lateral Hops over Barbell 9 Hand-Release Push-UpsRead More

Strength: 12 minutes to complete 5 rounds of: 8 Double DB Box Step-Ups (20/24″) immediately into 8 SLOW Deadbugs (4/4) Workout: AMRAP 12 12 Double-DB Thrusters (20/35#) 9 Chest-to-Bar Pull-Ups 6 Double-DB Box Step-Overs (20/24″)Read More

Strength: E2MOM – 5 sets of 6 rebounding Push Jerk Increase weight each round. One second pause in catch AND overhead each rep. Workout: 7 rounds each of: :40 on, :20 rest Hang Power Snatch (65/95#) Double-UndersRead More

Workout: CrossFit Games Open Workout 23.1 AMRAP 14 60 Calorie Row 50 Toes-to-Bars 40 Wall Balls (14/20#) 30 Cleans (95/135#) 20 Muscle-UpsRead More

Workout: EMOM 24 1- 15 Russian KB Swings (35/53#) 2- 12 Single KB Push Press (6 per arm) 3- 9 SLOW Ring Rows 4- Bike Calories 9/12Read More