Workout: EMOM 281- Handstand Push-Ups (Max reps in :30)2- DB/KB Lawnmowers (6 per arm @11X1 tempo)3- Plank Hip Rotations (~:30-:40 per round)4- Double-Unders (Max reps in :30) Track total HSPU and DU reps.Read More

Strength: Back Squat 15 minutes to build to today’s 3-rep max Workout: For Time: 10-1 Deadlift (125/185#) 1-10 Chest-to-Bar Pull-UpsRead More

Strength: High Hang Power Snatch Barbell Cycling 12 minutes to complete 5 rounds of 6 reps Workout: 5 rounds for time: 8 Power Cleans (75/115#) 12 Push Jerk (75/115#) 325/400m RowRead More

Strength: Back Squat5 rounds of E2MOM4-4-3-3-3 reps by round Increase weight each set.Final three sets should fall between 82-88% of (projected) 1RM Workout: CrossFit Games Open Workout 19.4For Total Time:3 rounds of:10 Snatches (65/95#)12 Bar-Facing Burpees Then, rest 3 minutes before continuing with:3 rounds of:10 Bar Muscle-Ups12 Bar-Facing Burpees Time cap: 12 minutesRead More

Skill Work: 15 minutes to practice Handstand / Handstand Push-Up / Handstand Walking Skill Work Workout: EMOM 20 1- 16 Empty Barbell Push Press 2- 12 Plank DB Pull-Throughs (6 per side) 3- 8 Slow Empty Barbell Good Mornings 4- 30/50 DUsRead More

Workout: Complete 5 rounds, NOT for time, of: 12 DB Bench Press (@X120 tempo)10 Banded Pallof Press per side (@X121 tempo)8 Single-Arm KB Overhead In-Place Lunge per leg (not alternating)Max Effort Echo Bike (10-13-16-19-22 Cals by round)Read More

Workout: Partner Workout AMRAP 24 10 DB Push Jerk (35/50#) 10 Calorie Row 10 DB Box Step-Ups (20/24″) 10 DB Jump-Overs (P1 completes the first two movements, P1 completes the first two. P1 completes the second two, P2 completes the second two. That’s 1 round. One round = 80 total reps. Use same DBs for...Read More

Strength: Hang Squat Clean Barbell Cycling 12 minutes to complete 5 rounds of 4 reps Workout: AMRAP 12 Overhead Squat (65/95#) Toes-to-Bar Start at 2, increase by 2 reps each roundRead More

Kettlebell Flow: 12 minutes to complete 4-5 rounds of the following Kettlebell flow:8 Slow KB Goblet Cossack Squats (4/4)8 KB Bent-Over Rows (4/4)8 Russian KB SwingsRest (allow just enough to set it down, shake out grip, and pick it back up)8 KB Push Press (4/4)8 KB Snatch (4/4)8 1 1/2 Goblet Squats Workout: CrossFit Games...Read More

Skill Work: Split Jerk Technique Work Workout: 10 x E2MOM Odds: Row for Meters Evens: 10 Standing Empty Barbell Strict Press + 10 Bicep Curls Track Total meters coveredRead More