Workout: EMOM 30 (:45 work, :15 transition) 1- Double-DB Hang Power Cleans (20/35#) 2- Unweighted Alternating Reverse Lunges off of plate (not scored, not fast, find steady pace, have back knee tap ground, stand all the way up on top of the plate between reps) 3- Burpee to Plate 4- Heavy Double DB/KB or Sand...Read More

Strength: 12 minutes to complete 5 sets of: Push Press – 4 reps Complete 5 Slow PVC Snatch Grip Deadlifts + 5 BTN PVC Snatch Grip Strict Press + 5 Hop Squats between rounds. Workout: “CrossFit Games Open 11.1” AMRAP 10 30 Double-Unders 15 Power Snatches (75/55 lb)Read More

Strength: Front Squat E2MOM x 5 + 1 of: 4 reps @31X1 tempo Workout: AMRAP 16 200/250m Row 1 Bear Complex (75/115#) Add 1 round of Bear Complex AND :10 of rest after each round (:10 after round 1, :20 after round 2, :30 after round 3, etc)Read More

Strength: Shoulder Press E2MOM x 5 reps Workout: AMRAP 16 10 Double DB Deadlift (35/50#) 10 Med Ball Sit-Up + Reach (14/20#) 10 Box Jump-Overs (20/24″) :30 rest between roundsRead More

Strength: Power Snatch Complex E2MOM x5 6 Touch-and-Go Power Snatches Workout: AMRAP 16 10 Overhead Squats (55/75#) 8 Pull-Ups 10 Alternating Front Rack Reverse Lunges (5/5) 8 Hand-Release Push-Ups 36 Double-UndersRead More

Strength: 12 Minute Turkish Get-Up Skill Session Workout: AMRAP 22 5, 10, 15, 20, 25 Cals, etc inc by 5 each round Athletes MUST alternate which machine is used each round. After each round of ROWING, complete 8 Controlled Banded Pallof Press per side (Pause at both ends of each rep) + 2 Wall Climbs...Read More

Strength: E2MOM x 5 + 1 Front Squat 3 reps @31X1 tempo Final set – Max Reps in :20 at ~50% of final set Workout: 4 rounds for time: 12 Wall Balls (14/20#) 10 Hang Power Cleans (95/135#) 8 Lateral Hops over Barbell per sideRead More

Skill Work: EMOM 10 1- 8 SLOW Rings Rows (~:40, steady tempo) 2- 8 Burpees (:40 max) – increase effort each round Workout: AMRAP 2 x 12 (6 each) 1- Row 1:30 / :30 rotate 2- AMRAP 1:30 / :30 rotate 4 Pull-Ups OR 2 Muscle-Ups + 6 Push-Ups + 8 Unweighted In-Place Reverse Lunges...Read More

Strength: 12 minutes to complete 5 rounds of:Shoulder Press – 5 reps Increase weight each set as technique allows.Between sets complete 12 Alternating V-Ups (6/6) Workout: AMRAP 16 10 Double DB Deadlift (35/50#) 10 Med Ball Sit-Up + Reach (14/20#) 10 Box Jump-Overs (20/24″) :30 rest between roundsRead More

Strength: 12 minutes to complete 5 sets of: Split Jerk – 2 reps Pause at both ends, no rebounding Workout: EMOM 15 (:40 work, :20 rest) 1- Box Jumps (20/24″) Sandbag/Slam Balls Over Shoulder Wall Climbs Track total repsRead More