WOD

General Warm-up Then.., Teams of 2: (Only 1 works at a time) 0-16min. 2000m Row 100 Barbell Thrusters 45/35 60 Pull-Ups (RX+ 30 Muscle-Ups) 20-35min. 2 Rounds: 150 Wall Balls 20/14 100 Russian KB Swings 70/53 50 Jerks 135/95 If you are scaling the pull-ups with ring rows, then I want you to do them...

10min Amrap 5 Seated Box Jumps 24/20 8 Double KB Hang Cleans 53/36 Bike/Ski/Versa 30sec @ moderate effort rest:30 Then..., 2 Rounds: 5min. EMOM: 15/12 Cal Row (:40w) immediately into; 5min. EMOM: 10 Deadlifts 225/155 immediately into; 5min. EMOM: 10 HSPU's (Sc:2-4 Wall Climbs or :30 HS Hold) This is 30min. straight. Stay at each...

A lot of you ask about carbohydrates. How much should I eat? When is the best time to eat them? What are the best kinds? What should I stay away from? The list goes on. However, no one talks enough about GLYCEMIC INDEX and GLYCEMIC LOAD. Do yourself a favor and research these terms and...

A lot of you ask about carbohydrates. How much should I eat? When is the best time to eat them? What are the best kinds? What should I stay away from? The list goes on. However, no one talks enough about GLYCEMIC INDEX and GLYCEMIC LOAD. Do yourself a favor and research these terms and...

A lot of you ask about carbohydrates. How much should I eat? When is the best time to eat them? What are the best kinds? What should I stay away from? The list goes on. However, no one talks enough about GLYCEMIC INDEX and GLYCEMIC LOAD. Do yourself a favor and research these terms and...

Semi Back Off Week Before We Cycle 10 Alternating Turkish Get Ups – Not For Time (5/arm) + 4 Sets 10 Bird Dog with Cross Body Elbow to Knee/side 10 Cossack Squats Alternating (5/leg) 21X1 tempo Then.., Every 3min. x 8 Rounds: 200m Run/Row/Ski 10 American KB Swings 70/53/35 10 Toes-To-Bar 5 Burpees Scaled: 24min...

AMRAP in 40:00 → Perfect Form :20 Top Of The Dip Hold W/Hands Externally Rotated 40m Double KB (Slow) Walk Windshield Wipers x 10 E/S → (Rx+ Hanging) 200m Run Star Plank Hold W/DB :20 E/S Db Floor Press x 10 2 Wall Walks + :20 Wall Facing Handstand Hold :20 Bottom Of The Dip...

General Warm-up Then.., EMOM x 28min. Min. 1) 10/7 Cal Assault Bike Min. 2) 12/7 Cal Row Min. 3) 10/7 Cal Ski Min. 4) 5 Deficit Deadlifts Rx+ 12/9 Rest 5min. 10min. to finish: 1min. Plank Hold 100 Russian Twists 5lb (L+R=1) 1min. Plank Hold 100 Flutter Kicks (L+R=1) 1min. Plank Hold *For the deadlifts,...

This Friday the 22nd is the final workout for the CrossFit 2019 open. It’s time to celebrate all of your hard work over the last five weeks. Like you all have done the last four weeks come throw down for the final wod, 19.5. Afterwards let’s celebrate with some food and drinks with a CFG...