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

Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges50′ Skipping high knees50′ Running high knees50′ Halo monster walk, right50′ Halo monster walk, left Strength/skill High hang clean @ 50-60% 3 reps EMOM for 8 minutes WOD 4 Rounds for time: 10 Double DB clean to OH 50/3510 Toes-to-bar10 Box jumps or step-ups 24/20 Hybrid...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope3 Inchworms10 Ring rows Strength/skill 4 Sets, not for time: 100 Meter farmer carry10 Barbbell rowsMax time HS hold WOD 6 Minute AMRAP: 10 Cal bike100 Meter D-ball carry 100/70 2:00 Rest 6 Minute AMRAP: 3 Wall walks40 Double-unders Hybrid Conditioning (10:30) 25 Minute AMRAP: 500...Read More