Warm-Up 3 Sets: 5 Calorie Row10 Pinepapple Pickers20 Single-Unders10 Sit-Ups Strength/Skill Deadlift 10-8-8-6-4 @20X1 WOD Complete the Following for Time: 21 Double-Unders21 Hang Power Cleans 115/7521 Double-Unders15 Hang Power Cleans21 Double-Unders9 Hang Power Cleans21 Double-UndersRead More

Warm-Up 3 Sets: 5 Calorie Row5 Inchworms5 Front Squats (empty bar)5 Push Press WOD 16 Minute AMRAP: 5 Thrusters 135/9510 Burpees20 Calorie RowRead More

Warm-Up Tabatta Row WOD 20 Minute AMRAP: 30 Alternating DB Snatch 50/3540 Burpees Over the Rower60 Calorie Row40 Push-UpsRead More

Warm-Up 3 Sets: 6 Dynamic Scorpions3 Inchworms10 Air Squats Strength/Skill Complete 3 Sets: Bar Muscle-ups or C2B Pull-ups or Kipping Pull-Ups x 3-10 RepsStrict HSPU or Wall Walks x 3-10 RepsMedicine Ball Sit-Ups x 15 Reps WOD Complete the Following for Time: 50 Wall Balls 20/14800 Meter RunRead More

Warm-Up 3 Sets: 5 Calorie Row3 Inchworms5 Reverse Snow Angels WOD Every 5 Minutes for 25 Minutes (5 sets): Row 20/17 Calories5 Single Arm DB Push Press, Right Arm 50/355 Single Arm DB Push Press, Left Arm10 Deadlifts 225/155 Score = Slowest setRead More

Warm-Up 3 Sets: 20 Mountain Climbers5 Empty Bar Back Squats (hold 3 seconds at the bottom)10 Sit-Ups Strength/Skill Back Squat 5-5-5-5-5 @ 65% WOD 10 Minute AMRAP: 10 Burpees15 KBS 53/3520 Air SquatsRead More

Warm-Up 3 Sets: 20 Single-Unders5 Snatch Grip Deadlifts, Just Below Knee (empty bar)5 Hang Snatch High Pulls5 Hang Muscle Snatch Strength/Skill Snatch 3-3-3-3-3 @ 65% WOD 7 Minute AMRAP: 14 Hang Power Snatch 75/5521 Double-UndersRead More

Warm-Up 3 Sets: 250 Meter Row10 Reverse Lunges10 Power Jumps WOD Dungeness 16 Minute AMRAP: 500 Meter Row10 Alternating Reverse Goblet Lunges 53/355 Power Cleans 165/110 Octopi 16 Minute AMRAP: 500 Meter Row10 Alternating Pistols5 Power Cleans 185/125Read More

Warm-Up 3 Sets: 10 Air Squats:15 Bar Hang3 Inchworms WOD 20 Minute AMRAP: 10 Wall Balls10 Pull-Ups10 BurpeesRead More

Warm-Up 3 Sets: 250 Meter Row5 Halo Front Squats with Empty Bar Strength/Skill “2020 Crossfit Games Event 2” Front Squat 15 Minutes to build to a heavy single WOD “2020 Crossfit Games Event 4” Complete the Following for Time: Row 1,000 MetersRead More