Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog50′ Halo monster walk10 Ring rows Strength/skill Clean EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @ 83% WOD 18 Minute AMRAP: 250 Meter row or ski5/3 Strict pull-ups100 Meter suitcase carry 70/53 Hybrid Conditioning (5:30) 2 Rounds for time: 1,500 Meter row40 Sit-ups800 Meter run40 KBSRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 DB floor press10 Ring rows Strength/skill 4 Sets, not for time: 10 Bulgarian split squats/side10 Single arm DB rows/side10 OH plate sit-ups WOD 8 Rounds for time: 5 Box jump/step-overs 24/20″3 Front squats 185/125 from the rack7 DB bench press 50/35 Hybrid Conditioning (10:30) 30 Minute AMRAP: 500 Meter row20 Goblet squats400 Meter ski10 Box jump/step-overs20 Calorie bike15 Floor pressRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms5 Bottoms up KB press:15 Jump rope20 Banded pull-aparts Strength/skill Push jerk 3 75%3 80%2 85%2 90%2 90% WOD 15 Minute AMRAP: 7 Toes-to-bar14 KBS 53/3521 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Goblet squats Strength/skill Back squat 5 75%4 80%3 85%2 90%1 95% WOD For time: 60 Calorie row or ski30 Burpees over the bar25 Hang power cleans 135/95Read more

CrossFit Open week 2! For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutesRead more