Strength: 12 minutes to complete of 4 rounds of: 5 Strict/Banded Dips (@30X1 tempo) 15 Heavy Russian KB Swings Workout: AMRAP 20 Run 500m 10 Handstand Push-Up 15 Deadlift (125/185#)Read More

Strength: RE-TEST DAY! 15 minutes to find 1RM Clean and Jerk Workout: 4 Rounds for time: 10 Toes-to-Bar 15 Box Jumps (20/24″) 20 Ball Slams (20/30#)Read More

Strength: 12 minutes to complete of 4 rounds of: 3 Weighted/Strict Pull-Ups 6 Hand-Release Push-Ups Workout: For time: 40/50 Calorie Row 25 Shoulder-to-Overhead (65/95#) 10 Burpees 32/40 Calorie Row 20 Shoulder-to-Overhead 8 Burpees 24/30 Calorie Row 15 Shoulder-to-Overhead 6 Burpees 16/20 Calorie Row 10 Shoulder-to-Overhead 4 Burpees 8/10 Calorie Row 5 Shoulder-to-Overhead 2 BurpeesRead More

Workout: Six rounds for time of:24 Squats24 Push-Ups24 Walking lunge stepsRun 400 metersRead More

Skill Work: Skill Development Thursday (Week 4 of 4)Read More

Strength: TEST DAY! 15 minutes to build to a Back Squat 2RM Workout: AMRAP 15 15 Hang Power Cleans (65/95#) 10 Pull-Ups Run 150mRead More

Workout: 3 Rounds 2:00 Max Calorie Row 1:00 rest 2:00 Max Reps Handstand Push-Up 1:00 rest 2:00 Max Calorie Row 1:00 rest 2:00 Max Reps Burpees 1:00 restRead More

Strength: Every 2:00 seconds for 6 rounds complete: Squat Clean + Front Squat + Split Jerk w 2 second pause in Split + Split Jerk Increase weight each round if technique allows. Workout: CrossFit Games Open Workout 11.1 AMRAP 10 30 Double-Unders 15 Power Snatches (55/75#)Read More

Strength: E2MOM – 5 sets of 4 Back Squats Increase weight each round. Workout: AMRAP 20 Run 400m 8 Shoulder-to-Overhead (105/155#) 8 Pull-Ups 8 Lateral Burpees over BarbellRead More

Skill Work: Skill Development Thursday (Week 3 of 4) Workout: AMRAP 16 15 Light American KB Swings (25/35#) 12 Lateral Box Step-Overs (20/24″) 9 Single-Arm KB Bent-Over Rows per arm (same KB) 6 Slow Body SawsRead More