Warm-Up 3 Sets: 10 Halo Air Squats5 Halo Monster walks (5 left, 5 right)3 Inchworms Strength/Skill Every 2 Minutes For 8 (4 Sets): Back Squat x 3 Reps @80-83%HS Hold or Plank Hold x :15 – :30 WOD CrossFit Open Workout 12.1 7 Minute AMRAP: Burpees Warm up 3 Sets: :30 jog:15 plank hold5 goblet squats WOD 4 Minute AMRAP2 man makers20 skiersRest 1min. 4 Minute AMRAP2 walk walks20 jumping jacksRest 1min. 4 Minute AMRAP4 push-up to side plank20 hip bridgeRest 1 min.Then repeat all movements one time through!Read more

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers Strength/Skill EMOM for 10 Minutes: Minute 1: Dips x 5-10 RepsMinute 2: Strict Pull-Ups x 3 Reps + C2B Pull-ups x Max Reps* *Scale with pull-ups/ring rows x 5-10 reps WOD 10 Minute AMRAP: 20 KBS O = 70/53 D = 53/35500 Meter RowRead more

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers WOD EMOM EMOM for 21 Minutes (7 Sets): Minute 1: Deadlift x 5Minute 1: Burpees x 5-7Minute 1: Hollow Hold or Tuck Hold x :15 – :30 Sweat Class Warm up 3 Sets: :60 jog6 knee hug to lunge10 banded bow and arrow3 inchworms WOD 6 min. AMRAP 2x- multi directional lunges10 sit ups15 ring rows/ pulldowns/10 pull ups20 double unders/40 singles/20 jacks Rest 2min. Then repeat!Read more

Warm-Up 3 Sets: 20 Single Unders6 Dynamic Pigeons3 Inchworms Strength/Skill Strict Shoulder Press x 7 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 5 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 3 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 1 RepSingle Arm DB Row x 4 RepsStrict Shoulder Press x 1 RepSingle Arm DB Row x 4 RepsStrict Shoulder Press x 1 Rep Build to a 1RM shoulder press WOD 10 Minute AMRAP: 20 Double-Unders5 Single Arm DB Push Press, Right Arm 50/355 Single Arm DB Push Press, Left Arm 50/3520 Sit-UpsRead more

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers20 Mountain Climbers Strength/Skill 5 Sets: 2 Cleans + 4 Front Squats @ 70% of Clean 1RM WOD 3 Minute AMRAP: Burpee Box Step-Overs 24/20″ Rest 2 Minutes 3 Minute AMRAP: Row For Calories Score = Total Reps ___________________________________________________________ Sweat Class Warm up 3 Sets 10 skipping high knees10 banded bent over rows10 banded side steps 4 sets Min 1- DB rows 5-10 repsMin 2- front squats 5-10 reps WOD 10 min. AMRAP 5 DB thrusters5 push ups5 DB step ups5 burpeesRead more