WOD

skill: bar muscle ups conditioning: “Supersonic” 8 min amrap of: 4 HSPU 8 cal bike 12 pull ups 4 min rest then: 8 min amrap... Read More

“Sugar Ray” 20 – 15 – 10 – 5 cal row push press 95/65/45# on and over the box jumps 24/20/16″ hang power snatch 95/65/45#... Read More

skill: pistol progressions strength: back squats 5-5-3-3-1-1-1 conditioning: “Shooting Star” 4 min amrap of: 4 burpees 8 pull ups 12 wall balls 20/14/10#

strength: EMOM 8 1 clean and jerk heavy or 2 clean and jerks moderate conditioning: “Samurai Warrior” 21 t2b 15 GTO 135/95/65# 15 t2b 9... Read More

skill: ring muscle up progressions conditioning: “Arrowhead” 1.02 mile bike 5 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats) 1.02 mile... Read More

“CrossFit Open Workout 19.1???” 15 minute amrap: 2 dumbbell snatches 50/35/20# 2 ctb pull ups 2 over-the-dumbbell burpees 4 dumbbell snatches 4 ctb pull ups... Read More

warm up: 25 assorted pull ups – not for time. Think mixed, wide or narrow grip, ctb, slow negatives, etc… strength and conditioning: “The Bear... Read More

strength: deadlift 5-5-3-3-1-1-1 conditioning: “Slinky” 10-9-8-7-6-5-4-3-2-1 kb swings 70/53/35# 1-2-3-4-5-6-7-8-9-10 box jumps 30/24/20″

conditioning: “Hammer” 10 min amrap of: 15 wall balls 20/14/10# 10 push ups 5 pull ups strength: front squats 5-5-5-5-5

warm up: Tabata – alternating between – hollow/superman then: Tabata – alternating between – bar hang/plank hold strength: 25 strict ctb pull ups. *3 second... Read More