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

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