Strength: E2MOM x 5 Back Squat x 5 @ 30X1 tempo Workout: 5 rounds of: 8 Pull-Ups 12 Hand-Release Push-Ups 16 Air Squats Rest 1:00 between roundsRead More

Strength: E2MOM x 5 Shoulder Press x 5 @30X1 tempo 10 Double-DB/Plate Bent-Over Rev Flies b/w sets Workout: AMRAP 12 Increasing Ladder of HSPU (by 1’s) 10 Sit-Ups 15 Russian KB Swings (35/53#)Read More

Workout: EMOM 301- 15 Russian KB Swings (heavy but unbroken)2- 12 Hand-Release Push-Ups (dead stop at every lockout)3- 9/12 Calorie Bike4- 3-5 Weighted/Strict Pull-Ups OR Muscle-Ups5- 100ft Sandbag/Slam Ball Bear Hug CarryRead More

Strength: E2MOM x 4 10 In-Place Front Rack Reverse Lunges 8 Shoulder-to-Overhead w stretch 6 Supinated Grip Bent-Over Rows 4 “Straight-Legged” Box Jumps (quiet landing) Workout: For time:30 Deadlifts (65/95#) + 30 Box Jumps (20/24″) + 10 Toes-to-Bar25 Power Cleans + 25 Box Jumps + 10 Toes-to-Bar20 Front Squats + 20 Box Jumps + 10...Read More

Workout: AMRAP 32 Row 400/500m 12 Single-Arm DB Shoulder-to-Overhead per arm (20/35#) 12 Ab-Mat Sit-Ups Row 200/250m 8 Hang DB Power Snatch per arm (20/35#) 8 BurpeesRead More

Workout: CrossFit Games Open Workout 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups50 double-unders9 snatches (weight...Read More

Workout: EMOM 24 (:45 work, :15 rest) 1- Unweighted Box Step-Overs 2- Half-Kneeling Shoulder Press (one round R, one round L – medium weight) 3- Calorie Bike 4- Forearm PlankRead More

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

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