Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Front squat 3-3-3-3-3 85% WOD 15 Minute AMRAP: 50 Row40 Wall balls 20/1430 Hang power snatch 75/55Read More

WOD For time: 21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) Time cap: 12 minutesRead More

This week’s Open workout theme is movie genres. Warm-up 2:00 bike, row, ski 3 sets: 3 Inchwroms5 Sampson lunges10 Ring rows Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 5 Sets, not for time: 10 DB bench press20 Banded leg curlMax HS hold or plank hold100 Meter Dball carryRead More

Week 2 of the Open is this Saturday! The theme is movie genres. Western, horror, comedy etc… Warm-Up 4:00 bike, row, ski 3 Sets: 10 Sit-ups:15 Bar hang10 Goblet squats WOD 20 Minute AMRAP: 3 Hang power cleans 155/1056 Toes-to-bar12 Wall balls 20/14Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog20 Banded pull-aparts10 Pineapple pickers10 Ring rows Strength/skill 3 sets, not for time: 100 Meter Farmer carry10-15 Dips10 Single arm DB rows WOD 3 Rounds for time: 400 Meter run15 Burpees20 KBS 53/35Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 70% WOD 15 Minute AMRAP: 500 meter row or 400 ski20 Sit-ups40 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Front squat 4-4-4-4-4 80% WOD 8 Minute AMRAP: 2 Thrusters 95/652 C2B pull-ups4 Thrusters4 C2B pull-ups6 Thrusters6 C2B pull-ups… Keep increasing by 2 reps until time expiresRead More

Learn about this year’s CrossFit Open here WOD Open workout 25.1 As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell3 dumbbell hang clean-to-overheads30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 35-lb (15-kg) dumbbell♂ 50-lb...Read More

Learn about this year’s CrossFit Open at this here Warm-up 2:00 bike, row, ski 3 sets: :20 Jumps rope10 Sampson lunges20 ring rows10 Air squats Strength/skill Clean 12 Minutes to build to a hevy single or work on technique WOD For time: 200 Meter farmer carry 70/53200 Meter Dball carry 100/70800 Meter run Compare to...Read More

Warm-up 2:00 bike, row, ski 3 sets: :20 Jumps rope10 Sampson lunges20 ring rows10 Air squats Strength/skill Snatch 12 Minutes to build to a hevy single or work on technique WOD For time: 40 Calorie bike50 Double-unders20 Back squats 185/13550 Double-unders40 Calorie ski Compare to 11/21/2024Read More