AMRAP 5 Minutes 10 Hang DB Snatches10 Goblet Squats (Progress to DB OHS after 1 or 2 rounds) 20 Single Unders (switch to double unders after round 1 if athletes have them) Practice single arm db overhead squats. You can use whatever arm you want for the wod. There are a lot of different ways...Read More

2 Rounds200m Run10 Hollow Rocks10 V-UpsThen,2 Rounds10 Scap Pull Ups10 Gymnastic KipsLast week of Games Wods. Remember to show up, there are scaling options for everyone. CFG Event 10 – Run Toe to Bar Affiliate Rx VersionFor time:30 toes-to-bars1.5-mile run25 toes-to-bars1-mile run20 toes-to-barsRun 100m (because they had to run to a finish line at the...Read More

With a partner complete the work below. 5 minutes rest between pieces For time:22 Handstand Push-ups2 rope climbs or 6 pulls- split evenly 22 Power Cleans, 185/1352 rope climbs or 6 pulls 22 Front Squats, 185/1352 rope climbs or 6 pulls 22 Push Jerks, 185/135For time:22 Handstand Push-ups2 rope climbs22 Power Cleans, 155/1052 rope climbs22...Read More

Back to machines,In teams of 2 Row 2000m on a skier. Every 500m, no matter how you split the meters, Run 400m together. Also start with a 400m run togetherThenSki 2000m meter the same way9am Wod. We are going to try to hit some hero wods on Saturdays for a few weeks Badger Complete three...Read More

20 A-Frame Toe Touches20 Spiderman LungesThen,2 Rounds10/7 AAB SPRINT8 Bar Facing Burpees Rest 2:00 between rounds**Do not skip today if you don’t have handstand walks, there are plenty of other options for wod 1**take a few reps to build up to your snatch weight but don’t over do it. Save your shoulders. **There are a...Read More

2:00 Banded Front Rack StretchThen,2 Rounds100m Run10 Russian KB Swings20 Air Squats10 Empty Bar Front squatsThis workout has a somewhat of a built in warm up in it, but it will be a good idea to warm up to some of the working weights that are in the second half of the wod.READ BELOW CAREFULLY...Read More

Every 2 Minutes for 8 Minutes40 Single Unders6 S. Arm Devils Presses 10 Ring Rows or 6 Strict Pull Ups CFG Event 5 – Rope Carry -affiliate RX4 rounds for time:4 Rope Climbs500/400 ski erg or Row50′ Sandbag Bearhug Carry 150/100lbs (down and back 25 feet per round)CFG Event 5 – Rope Carry4 rounds for...Read More

20 PVC Pass Throughs20 Shoulder Taps or :30 HS HoldThen,3 Rounds200m Run15 WallballsThen, Build to Thruster workout weight*we did this wod on Wednesday August 4th. repeat it exactly the way you did it if you want to compareEvent 4 of the 2021 CrossFit Games4 scaling options today. Option 1- Actual Wod 10-9-8-7-6-5-4-3-2-1Wall WalksThrusters 185/135Time cap...Read More

Let the Games begin. This is going to be a lot of fun. For the next two weeks we will be doing wods from the 2021 CrossFit Games Season. There will be specific scaling options for each workout. Do not stress about your next strength cycle, its coming up in 14 days. You absolutely CAN...Read More

With a partner 12 Minute Amrap16 Thrusters, 95/6540 foot Handstand Walk (or 6 wall walks)10 Bar MU or 10 burpee pull upWod 2- 12 Minutes 2x400m run (you go, i go) Then 40 Cals split on any machine Wod 3 for time split reps however 50 Deadlifts, 165/11040 Hang Power Cleans, 165/11030 Front squatsRead More