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

Warm-Up 3 Sets: 20 Single Unders5 Strict Press w/ Empty Bar10 Supine Barbell Rows w/Empty Bar Strength/Skill Push Press 5-5-5-5-5 – Build Throughout WOD “Annie” Reps For Time 50-40-30-20-10Double-UndersSit-Ups Compare to: 3/24/2020Read More

Warm-Up 4 Sets: 20 Mountain Climbers10 Halo Reverse Lunges8 Halo Monster Walks (4 forward, 4 back, 4 left, 4 right) WOD Complete 9 Rounds for Time: 8 DB Reverse Lunges 50/35 each hand10 DB Deadlifts 50/3510/8 Defecit Push-Ups 50/35 DB’s 20 Minute Time CapRead More

Warm-Up 3 Sets: 10 Pineapple Pickers10 Power Jumps3 Inchworms Strength/Skill Take 15 Minutes to build to a heavy clean or work on technique WOD Dungeness 5 Minute AMRAP: Power Clean & Jerk 135/96 Octopi Open Workout “11.3” 5 Minute AMRAP: Squat Clean & Jerk 165/110Read More

Warm-Up 3 Sets: Row 125 Meters10 KB Deadlifts10 Sit-Ups WOD 18 Minute AMRAP: Row 1,000 Meters40 KBS 53/3520 BurpeesRead More

Warm-Up 3 Sets: 10 Reverse Snow Angels10 Reverse Lunges10 Dynamic Scorpions WOD Complete the following, increasing in weight each EMOM. Rest 2 minutes between each EMOM to add weight. EMOM for 5 Minutes: High Hang Snatch x 3 Reps EMOM for 5 Minutes: Hang Snatch x 2 Reps EMOM for 5 Minutes: Snatch x 2...Read More

Warm-Up 3 Sets: 10 Monster Walks (5 left, 5 right)10 Reverse Lunges10 Dynamic Scorpions Strength/Skill Complete 5 Sets: Back Squat x 4 Reps @22X1Single-Arm DB Rows x 5 Reps, each arm WOD Complete 4 Sets, Not for Time: Dips 5-10 RepsBanded Leg Curls x 20 RepsMedicine Ball Sit-Ups 15 x RepsRead More

Warm-Up 3 Sets: 10 Pineapple Pickers:20 Plank:15 Bar Hang WOD Complete the Following For Time: 50 DB Deadlifts 50/3540 Burpees30 Pull-UpsHill RunRead More

Warm-Up 3 Sets: 10 Air Squats3 Inchworms8 Dynamic Scorpions Strength/Skill Dungeness Complete 4 Sets: 1 Power Clean + 6 Front Squats @ 75% of Clean 1RM Octopi Complete 4 Sets: 1 Clean + 5 Front Squats @ 75% of Clean 1RM WOD 8 Minute AMRAP: 10 Hang Power Cleans 95/6520/15 Hand Release Push-UpsRead More