Strength: Push Jerk 10 MIN EMOM (7 min warmup) 2 at 80% of 1rm WOD: For Time: 400m Run 9 Push Jerk 155/105/85 400m Run 15 Push Jerk 135/95/65 400m run 21 Push Jerk 115/80/65 *15 min time capRead more

WOD: 5 MIN AMRAP : 20 Box Jumps 20 Pullups 20 Deadlifts 155/105/85 Max Calorie Row with time remaining Rest 5 Minutes 5 MIN AMRAP 15 Box Jumps 15 Pullups 15 Deadlifts 185/125/95 Max Calorie Row with time remaining Rest 5 Minutes 5 MIN AMRAP : 10 Box Jumps 10 Pullups 10 Deadlifts 225/155 Max Calorie Row with time remaining Score= Total REPS on Row Box: (24″/20″)Read more

Strength: Front Squat 10 min EMOM (7 min to warmup) 1 at 80% of 1rm WOD: For Time [15 Minute Time Cap]: 10 Front Squats + 1 HR Pushup 9 Front Squats + 2 HR Pushups 8 Front Squats + 3 HR Pushups 7 Front Squats + 4 HR Pushups 6 Front Squats + 5 HR Pushup 5 Front Squats + 6 HR Pushup 4 Front Squats + 7 HR Pushup 3 Front Squats + 8 HR Pushup 2 Front Squats + 9 HR Pushup 1 Front Squat + 10 HR Pushup Barbell: (95/65)Read more

Boulder CrossFit – CrossFit CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lbTo learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here CrossFit Games Open 22.3 Masters Foundations (Ages 55+) (Time) For time: 21 bent-over rows 42 jumping jacks 21 thrusters 18 jumping chin-over-bar pull-ups 36 jumping jacks 18 thrusters 15 jumping chest-to-bar pull-ups 30 jumping jacks 15 thrusters Time cap: 12 minutes F: 35 lb M: 45 lbTo learn more about CrossFit Games Open 22.3 Masters Foundations (Ages 55+) click hereRead more

Skill: Hand Stand Walks (10-15 min progressions) WOD: “Recovery Days” 4 Rds NOT for time (20-25 mins to finish) 25 Cal Bike 25 Foot Hand Stand Walk or 1 min practice or 1 min Hand Stand Hold on Wall 25 Barbell Bent Over Rows 25 Barbell Strict Presses *start on any station. rest 1-2 mins after each round.Read more