Pre WOD 3 sets 3 snatch deadlifts + 1 snatch pull Workout of the Day 10:00 AMRAP 20 Alt. DB Snatch (50/35)2 Rope ClimbsRead More

Workout of the Day 5 rounds for max reps 1:00 burpee + extra push up1:00 russian twists1:00 alternating sit thrus1:00 walking lunges1:00 tuck ups -1:00 rest-Read More

Workout of the Day CrossFit Games Open 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks12 dumbbell snatches15 box jump-overs 35-lb dumbbell, 20-in box50-lb dumbbell, 24-in boxRead More

Workout of the Day EMOM x 10 MINUTESMIN 1 – AMRAP of 4 Slam Balls (30/20)|(20/10) + 4 Alt. V-UpsMIN 2 – :50 Cardio of Choice 1 (Moderate) -Rest 3:00- EMOM x 10 MINUTESMIN 1 – AMRAP of 4 Russian KB Swing (Athlete Choice) + 4 Alt. LungesMIN 2 – :50 Cardio of Choice 2...Read More

Pre WOD EMOM for 10:00MIN 1 – Gymnastics GOAT (HS Focus)**MIN 2 – Row (EZ-Mod) *Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play. **HS Options…Beginner: Pike Hold from a Box or DB PressIntermediate: Handstand Hold...Read More

Workout of the Day 5:00 AMRAP10 Deadlifts (225/155)35 ‘Unbroken’ Double Unders-Rest 2:00-5:00 AMRAP5 Power Cleans (185/135)35 ‘Unbroken’ Double Unders-Rest 2:00-5:00 AMRAP5 Deadlifts (135/95)5 Power Cleans35 ‘Unbroken’ Double UndersRead More

Pre WOD In 20:00, build to your heaviest 3 rep overhead squat Workout of the Day 3 Rounds For Time 20/15 Cal Bike20 Burpees20 Overhead Squats (75/55)Read More

Workout of the Day In 24:00, Bike For As Many Cals As Possible Every 2 minutes on the minute perform…5 push press (95/65)10 ring rows15 abmat situpsRead More

Pre WOD 3 sets for quality 3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy)10/10 Tempo Bulgarian Split Squat (2021)* *Unweighted. Strict adherence to the Tempo. Workout of the Day For Time 40 KB Goblet Walking Lunges (53/35)*Immediately Into…4 ROUNDS20/15 Cal Bike15 Burpees to Target**Immediately Into…40 KB Goblet Walking Lunges* *Each step is 1-Rep.**Target 6...Read More

Workout of the Day “Skull Island” 10 rounds for time 3 Deadlift (315/205)3 Ring Muscle-Ups or burpee pullups5 DB Hang Squat Cleans (50/35)5 Strict Handstand Push-Ups or DB strict pressRead More