Workout of the Day “Fran” For time21-15-9Thrusters (95/65)Pull-Ups Post WOD Overhead squat 4X3Read More

Workout of the Day “Annie” For time 50-40-30-20-10Double UndersSit-Ups Post WOD 3 sets 500 meter row for time *2:00 rest betwen effortsRead More

Pre WOD 12:00 muscle up skill work Workout of the Day “Power Plus Amanda” For time 11-9-7-5Power Snatch (135/95)Bar Muscle-UpRead More

Pre WOD 1:00 AMRAP DB upright rows1:00 AMRAP high knees1:00 AMRAP pushups Into… 3:00 AMRAP20 deadbugs20 bird dogs1:00 rest3:00 AMRAP20 deadbugs20 bird dogs Workout of the Day 20:00 as many rounds as possible 1 DB deficit push up2 DB hang power cleans3 burpees *each round DB deficit pushup increases by 1, DB HPC increases by...Read More

Workout of the Day CrossFit Games Open 21.3 and 21.4 For time CrossFit Games Open 21.3 15 front squats (#95/#65)30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15 thrusters 15:00 time cap CrossFit Games Open 21.4 Complete the following complex...Read More

Pre WOD Every minute on the miute for 8:00 Even: 10 DB Floor Press (Athlete Choice)Odd: Max Controlled Sit-Ups Workout of the Day 3 rounds for quality :30 Max Slam Balls (30/20)4 Turkish Get-Up (L) (Athlete Choice, Moderate)8 Supported DB or KB Bent Over Row (L):30 Max Crossbody Mountain Climbers4 Turkish Get-Ups (R)8 Supported DB...Read More

Pre WOD 3 sets for quality 10/10 Single Leg Weighted Glute Bridge-Ups (20X1)15 Supermans Workout of the Day 2 setss for time 50/40 Cal RowImmediately Into…4 rounds of….10 Wall Balls (20/14)|(14/10)30 Double Unders -Rest 3:00 b/t Sets-(Score is Slowest Set)Read More

Pre WOD Ona 15:00 running clock…Build to a Moderate Complex…1 “Deep” Power Snatch* + 2 “Deep” Hang Power Snatch* *Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper nder the bar with proper footwork. Workout of the Day 5:00 AMRAP16 Alt. DB Snatch...Read More

Pre WOD Front Squat* 9-7-5 *Set 1 – ModerateSet 2 – Moderate-HeavySet 3 – Heavy Workout of the Day “Point Break”For time9-7-5-15-12-9Front Squat (155/105)Bar Facing BurpeeRead More

Workout of the Day CrossFit Games Open 20.2 For time 10 dumbbell snatches (#50/#35)15 burpee box jump-overs (24″/20″)20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 20:00 time capRead More