Warm-Up: :60 Slow Rowing / 10 Up+Down Dog / 8 Staggered-Stance Good Mornings / 6 Squat + Rotation:45 Medium Rowing / 10 PVC Push Press + Stetch / 8 PVC Kang Squats / 6 Slow Reverse Snow Angels :30 FAST Rowing / 10 Hip Bridge + Pause / 8 “Candlesticks” or Knuckles to Toes / 6 Burpee + Max Height Jump 3 Rounds of 3 Scapular Pull-Ups + 3 Kips / Toes to Bar Practice Strength/Skill: Complete “New” Magic Number Burpees in 4 Sets Rest 2:00 between sets (Example: Original Magic Numer = 5 5 + 5 (initial progression sequence) = “10” “10” x 10 = 100 100 is “New” Magic Number 100 / 4 (the 4 sets listed above) = 25 Reps Today’s workout is to complete 4 sets of 25 reps, with two minutes rest between each, Track final time!) Workout: For time:30-20-10 Row for CaloriesPush Press –...Read more

Warm-Up: Heel to Butt, Heel to Face, Arm Swings / Moderate Jog x4 / Lateral Lunge, Squat + Bootstrappers, Arm Swings / Moderate Jog (+) x4 5 Reps each- Single-Arm Dumbbell Deadlift + Clean + Push Press, 50ft Overhead Walk per side x2 rounds 5 Single-Arm Dumbbell Snatch, 50ft Single-Arm Farmer’s Carry, 5 Goblet Squats per side Workout: 5 Rounds for Time: 100ft Single-Arm Overhead Lunge 30 Alternating Snatches 100ft Farmer’s Carry (Heavier DB/KBs) 30 Goblet Squats Track final time at the end of the 5th round (At-Home Version- ~30 Steps of Lunges = ~100ft. If you don’t have two weights, walk 50ft with your weight in one hand, then 50ft with it in your other hand.)Read more

Warm-Up: :60 Slow Jumping Jacks10 PVC Pass-Throughs / Around-the-Worlds / Trunk Twists :45 Medium Jumping Jacks8 Squats + Stretch / PVC Good Mornings / PVC Behind-the-Neck Push Press :30 Fast Jumping Jacks6 SLOW PVC Overhead Squats / PVC Jump Squats (PVC on your back/chest up) / Burpees Strength: EMOM 105 to 7 Power Snatch @ 40% Reps are to be completed as singles. Reset before each one.Lower percentage work allows us to reintroduce complex barbell movements with a focus on technique. At-Home Version:12 Alternating Dumbbell SnatchesPause overhead each rep to control each rep. Workout: For time:50-40-30-20-10 Box Jumps (24/20″)Kettlebell Swings At-Home Version:Step-UpsDumbbell Swings Athletes are encouraged to step down from their box jumps to keep moving and keep their heart rate under control. Kettlebell Swings should be completed in large sets.Read more

This weekend brings with it a CrossFit tradition, the Hero workout Murph! Given the fact that we haven’t been in the gym much over the last few months, all athletes are encouraged to scale/modify more than usual this year. Please take care of yourselves!” Workout: “Murph” Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.• 1 mile Run• 100 Pull-ups• 200 Push-ups• 300 Squats• 1 mile RunRead more

Warm-Up: 10 Frames of “ROW”ling Aim to land your rower on 100m exactly. Complete one burpee for every meter over or under 100, each frame. (Max of 10 per frame) <A score of 97 meters is 3 *under* 100, so the athlete should complete 3 burpees. A score of 105 meters is 5 *over* 100, so the athlete should complete 5 burpees.> Workout: 4 Rounds of: 400m Run (Jog) 10 Burpee Box Jump-Overs (Plank Kickback Box Step-Overs) 10 SLOW Birddogs (5 per side) Rest 1:00 between rounds The jog and step-overs are designed to be a modified version for athletes planning to complete Murph this weekend.Read more