Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs10 Sit-ups10 Ring rows10 DB floor press Strength/skill 4 Sets, not for time: 75′ DB walking lunges6 Barbbell rows10 V-ups or tuck-ups WOD 8 Minute AMRAP: 10 DB Bench press 50/35100 Meter famer carry 70/53 Rest 2 Minutes 8 Minute AMRAP: 10 Burpees over the...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms5 Bottoms up KB press:15 Jump rope Strength/skill Push jerk 3-3-3-3-3 85% WOD 18 Minute AMRAP: 14 Calorie row or ski14 Single arm DB push press 50/3541 Double-unders -split reps between arms as neededRead More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Goblet squats Strength/skill Back squat 5 70%4 75%3 85%2 90%2 90% WOD For time:400 Meter run15 Toes-to-bar400 Meter run5 Wall walks400 Meter run15 Toes-to-bar400 Meter run 17 Minute time capRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows10 Halo squats WOD For time: 30 Calorie bike100 D-ball carry 100/7030 Burpees1,000 Meter row or ski 15 Minute time cap Accessory 3 sets: 10 DB seated shoulder pressRest 30 seconds15 Banded tricep pull-downsRest 30 seconds12 Double DB curlsRest 30 seconds Followed by… 3...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings:15 Bar hang10 Goblet squats Strength/skill Clean EMOM for 4 Minutes 2 @ 65% EMOM for 3 minutes 2 @ 70% EMOM for 4 Minutes 1 @ 75% WOD 9 Minute AMRAP: 10 Toes-to-bar5 Deadlifts -Choose a DL weight that can be completed unbroken throughout...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Box step-downs3 Inchworms10 Ring rows Strength/skill 4 Sets, not for time: 50′ DB walking lunges8 Barbbell rowsMax time hollow hold/tuck hold WOD Complete 3 rounds for time: 30 Cal Row or ski7 Front squats 135/9530 Sit-ups7 Front squats -perform squats from the rack Hybrid Conditioning (10:30) For...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms5 Bottoms up KB press:15 Jump rope Strength/skill Push jerk 3-3-3-3-3 80% WOD 20 Minute ARMAP: 15 Push-ups200 Meter Run2 Wall walks200 Meter Run50 Double Unders200 Meter RunRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squats Strength/skill Back squat 4-4-4-4 85% WOD 12 Mintue AMRAP: 14 Alternating DB snatch7 Burpees over DB7 C2B pull-upsRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 DB floor press10 Sit-ups10 Goblet squats WOD Teams of two, alternate full rounds for 22 minutes: 4 Front squats 165/1158 DB bench press 50/3512 DB pull throughsRead More

This CrossFit Open is coming up! Read more about it HERE Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows10 Halo squats WOD Every 6 minutes for 18 Minutes: 500 Meter row20 Russain KBS 70/5310 Burpees Score = slowest set Accessory 3 sets: 10 Blugarian split squats/sideRest 30 seconds12 DB deadliftsRest 30...Read More