Workout of the Day EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)MIN 2 — Row or Bike, Moderate Effort-Rest 3:00-EMOM x 10 MINUTESMIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Russian Twists*MIN 2 — Row or Bike, Moderate Effort *L+R...Read More

Deadlift 3-3-3 Push press 3-3-3 Workout of the Day 2 Rounds For Time 30 Box Jumps (24/20)15 Push Press (135/95)400m RunRead More

Workout of the Day “Death Row” Every minute on the minute for 20 minutes Even: 20/15 calorie rowOdd: 15 burpees Post WOD Bench press 10-10-10Read More

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