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 2, and burpees increase by 3 1,2,3….2,4,6…..3,6,9…etc..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 for max load: 1 deadlift1 clean1 hang clean1 jerk Time begins immediately following the completion of 21.3 or at the 15:00 time cap Time cap: 7 min.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 or KB Bent Over Row (R) -Rest 1:00 between rounds-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 (50/35)16 Tuck-Ups16/13 Cal Bike-Rest :30-5:00 AMRAP16 Alt. DB Snatch16 Tuck-Ups16/13 Cal Bike-Rest :30-5:00 AMRAP16 Alt. DB Snatch16 Tuck-Ups16/13 Cal Bike *Pick up where you left off in every consecutive AMRAPRead more