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A1. Back Squat @20×1; 3,3,2,2;rest 1min– start @ 70% for first working set then build each set A2. Strict Dips 10-12 x 4; rest 2min + 500m Row For time x 3; rest 3min WWE Champion, Seth Rollins

A.Warm-Up On The Minute x 12 Min 1: 30 Double-unders Min 2: 2x 5 V-ups + 5 Supermans – (2sets) Min 3: 3-8 Strict HSPU – Scale 20-30sec Hold B. Strict Press 5-5-5-5-5 Rest 2 minutes between sets. C. AMRAP in 12 minutes: 2 Shoulder to OH 115/75 2 Box jump over 24/20 4 Shoulder…

A1. RDL @32X1; 4-4-4-4;rest 1min DEMO A2. Ghd Raises 8-10 x 4; rest 90sec  DEMO + 3 rds for time 400m 21 KBS 53/36 12 T2B     Today is the last day for the 2015 CrossFit Open.  We hope that it has been a rewarding experience for those of you who participated.  I know…

Teams of 2 AMRAP 5-4-3-2-1: 10 Pull-Ups 10 Hand-Release Pushups 10 Power Snatches (75/55) Each Partner completes 5 AMRAP’s individually – 5/4/3/2/1. Partner 1 – AMRAP 5:00 10 Pull-Ups 10 Hand-Release Pushups 10 Power Snatches (75/55) At the 5:00 Mark Partner 2 – AMRAP 5:00 10 Pull-Ups 10 Hand-Release Pushups 10 Power Snatches (75/55) At…

Open Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Post time to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open. Scaled Men use 65 lb. Women use 45 lb.       The Thruster Open Workout 15.5…

A. EMOM X 15 mins. Cycle through the 3 movements. a. Strict Pull-ups – 5-10 reps. Pull as high as possible. b. Handstand Holds – 20-30 sec. Facing the wall if possible, focus on perfect body position, and active shoulders. c. V-ups – 10-20 reps. Open to a hollow body each rep, keep low back pressed…

A. Power Clean; 3-3-2-2 TnG; rest 2min – Demo B1. Behind Neck Press @20×1; 6-8 x 3;rest 1min B2. DB Hammer Curls 10-12 x 3;rest 90sec (superset) + For Time 15-12-9 Hang Power Clean 135/95#–unbroken sets, can only rest between sets The Hang Power Clean with Stephane Rochet—Video Backstage With Bridges and Panchik

A. Close Grip Bench press @30X1;8-8-6-4-build ea set ;rest 2min–last 2 sets tough B. Dead-Lift TnG 3-3-3-3; rest 2min –build ea set + For Time 30 Shuttle Sprints (30ft) or 30cal row 30 Burpees 30 Alt DB Snatches 50/35# 30 shuttle sprints (30ft) or 30cal row We have some great news to share with you….

A1. Front Sq @20×1; 5-4-3-3;rest 90sec A2. Horizontal Rows (rings) 10-12 x 4;; rest 2min Demo B. FLR on Rings 30sec x 3 Demo + For Time 800m Row 50 OHS #65/95 50 Push ups       Austin!

A.  Close Grip Bench press @31X1;4-4-4-4 ; rest 2min   B. Teams of 2 AMRAP 5 Row 50 Calories Time Remaining: Max Burpees AMRAP 4 Row 40 Calories Time Remaining: Max Kettlebell Swings (53/35) AMRAP 3 Row 30 Calories Time Remaining: Max Air Squats *One athlete works at a time: Score is total reps of burpees,…