Strength: Back Squat5 rounds of E2MOM4-4-4-3-3 reps by round Increase weight each set.Final three sets should fall between 80-86% of (projected) 1RM Workout: AMRAP 14 6 Power Snatch (95/135#) 10 Deficit Push-Ups 12/15 Calorie RowRead More

Strength: Power Clean and Jerk Barbell Cycling 12 minutes to complete 5 rounds of: 5 Touch-and-Go reps Workout: AMRAP 12 Alternating DB Hang Clean and Jerks (35/50#) 10 Toes-to-Bar 8 Box-Facing Burpee Box Jumps (20/24″)Read More

Workout: Open Workout 16.4 AMRAP 13 55 Deadlifts (155/225#) 55 Wall Balls 14/20#) 55 Calorie Row 55 Handstand Push-Up Optional “bonus” 7 minutes added to the end of the workout.Read More

Workout: 10 Minutes of: Death By 10m Shuttle Sprint AND 10 Minutes of: Death By Burpee + Pull-Up (Workout 1: Minute 1- run 1 x 10m, Minute 2- run 2 x 10m , and so on. Workout 2: Minute 1- Complete 1 Burpee + 1 Pull-Up, Minute 1- Complete 2 Burpees + 2 Pull-Ups, and...Read More

Workout: 4 x AMRAP 5 1- Max Rep Heavy American KB Swing 2- Max Cal Bike 3- Max Rep Heavy Slam Ball over Shoulder 4- Plank Medley Rest 2:00 between each AMRAP Track total Reps + CaloriesRead More

Strength: Back Squat5 rounds of E2MOM5-4-4-4-3 reps by round Increase weight each set.Final three sets should fall between 78-84% of (projected) 1RM Workout: 4 Rounds of E4MOM 500m Row 20 Double DB Shoulder-to-Overhead (20/35#)Read More

Strength: Hang Power Clean Barbell Cycling 12 minutes to complete 4 rounds of: 10 Unbroken Hang Power Cleans Workout: 5 Rounds for time: 12 Alternating Heavy DB Snatches (50/70#) 12 Hand-Release Push-Ups 12 Box Jumps (20/24″)Read More

Strength: Back Squat5 rounds of E2MOM5-5-4-4-4 reps by round Increase weight each set.Final three sets should fall between 78-81% of (projected) 1RM Workout: CrossFit Games Open Workout 14.1 AMRAP 10 30 Double-Unders 15 Snatches (55/75#)Read More

Skill Work: 15 minutes to practice Ring Support / Ring Dip Skill Work Workout: Tabata Row (8 rds, :20 on, :10 rest) Rest 2:00 Tabata Burpees to Pull-Up Bar Rest 2:00 Tabata Sit-Ups Track TOTAL Calories + RepsRead More

Workout: Complete 5 rounds, NOT for time, of: 8 Controlled Alternating Pistol Squats (4 per leg) 12 Controlled Single-Arm Ring Rows (6 per arm) 16 Alternating Dumbbell Bench Press (8 per arm) :60 of Max Calorie Echo BikeRead More