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

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows3 Inchworms WOD For time: 20 Deficit push-ups 54/35 plates1,000 Meter row or ski40 Russian KBS 53/35500 Meter row or ski40 KB deadlifts250 Meter row or ski20 Deficit push-ups 16 Minute time cap Accessory 3 sets: 10 OH plate sit-upsRest 30 seconds20 Banded hamstring pullsRest 30 seconds14 Double DB curlsRest 30 seconds Followed by… 3 sets:Max Hollow or tuck holdRest 1:00Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups10 Goblet squats10 Samson lunges Strength/skill Clean EMOM for 4 Minutes 2 @ 68% EMOM for 3 minutes 2 @ 73% EMOM for 4 Minutes 1 @ 78% WOD 10 Minute AMRAP: 5 Front squats 155/105 – from the rack12 DB Pull-throughs 50/3510 Box jumps or Step-ups Hybrid conditioing (5:30) 10 Minutes: Row, meters 2 Minute Rest 5 Minutes: Burpee box jump overs 2 Minute Rest 10 Minutes: Bike, caloriesRead more