Pre WOD Bench press 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% *based off 90% of 1RM **add 5-10 lbs Workout of the Day Every 2:00 For 6 Rounds 20/15 Cal BikeMax Strict Pull-Ups in Time Remaining… -Rest 1:00 b/t Sets-Read more

Pre WOD Deadlift 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% *based off 90% of 1RM **add 5-10lbs Workout of the Day 10:00 AMRAP 2 Library TNG Deadlifts (Athlete Choice, Heavy)8 Russian KB Swings (70/53)32 Double Unders Post WOD 3 sets for quality12 Deadbugs10 BB rollouts30 Alt. Plank Hip TapsRead more

Pre WOD 3 set sfor quality 10/10 Single Arm Banded Lat Pull Down10-15 Banded Pull-Apart7-10 Strict Pull-Ups -Rest As Needed b/t Sets Workout of the Day Every 4:00 For 5 Rounds 12 Chest to Bar Pull-Ups18 KB Swings (53/35)200m Run -Rest Remainder of Time- *score time of slowest round Post WOD On a 5:00 running clock, accumulate max time in banded hand plank holdRead more

Pre WOD Back squat 1×3 @ 70%1×3 @ 80%1×3 @ 90%*Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. Workout of the Day CrossFit Games Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of:Dumbbell squats (50/35)Bar-facing burpeesRead more

Workout of the Day 3 rounds 60/48 Cal Row5 Rope Climbs40 Sit-Ups80 Double Unders -Rest 2:00 b/t Sets-(Score is slowest round)Read more