400m RunThen,10 Inchworms with a push up on each repThen,12-9-6Kettlebell SwingsCossack SquatsPlank Transitions Then, HSPU Skill work and time to build to workout weight.Affiliate RX6-10-14 reps of:Deadlifts, 220 | 350 lb.8/6″ Deficit Kipping HSPU Time cap: 14 min.Affiliate intermediate/scaled 6-10-14 reps of:Deadlifts, Heavy (heavy means heavy in a 14 minute wod)Regular handstand push ups or...Read More

AMRAP 5 Minutes3 V-Ups6 Box Step Overs (add one DB in later rounds):10 Deadhang from Pull Up Bar Then, GHD prep/skill work.****If you have done 60 ghds recently then this workout is ok for you. if you haven’t DO NOT DO MORE THAN 30. only asking once*this one logistically will have a lot going on....Read More

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