8am Endurance AND 9am CrossFitThis is a PRVN test workout we like to put into the programming sometimes. Its a good test to see where your fitness is at. Scaling is at the bottom of the page 30:00 minute EMOMMinute 1: 15/12 Calorie Row Minute 2: 15 BurpeesScore = RoundsBest possible score = 30 RoundsPrimary...Read More

Warm-Up400m Run TogetherThen8 minute EMOM, Rotate each minute:Minute 1: 25 feet high knees, 25 feet butt kicksMinute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, +5 Strict Press, Empty BarbellMinute 3: 5 Inchworm to Hollow + 10 Hollow RocksMinute 4: :40 Second Elevated Prayer Stretch Workout Primer 3 Sets, Progressing loads to just under...Read More

Warm-Up4 Sets, Rotating Stations (8:00)20 seconds @ Each Station10 second transition– Scapular Push-Ups– Side Plank (Left)– Side Plank (Right)– Glute Bridge Hold3 Deadlifts + 1 Banded Broad Jump, Building over 3-4 sets from 50% to 75% on the Bar3 Bench Press + 2-3 Medball Chest Pass to the Floor, Building over 3-4 sets starting at...Read More

Warm-Up:2 Sets, Rotating Stations (8:00)40 seconds @ Each Station20 second Transition-Echo Bike, Building Pace-2 Alternating Step-Ups + 1 Box Jump–Inchworm Push-Ups–Strict Knees to ChestWorkout Primer5/4 Calorie Echo1 Burpee Box Jump Over3 Toe to Bar1 Burpee Box Jump OverRest 30 seconds and Repeat for 2 sets Total6 Sets4:00 AMRAP9/7 Calorie Echo3 Burpee Box Jump Overs9 Toe...Read More

Warm-Up Part A)5:00 minutes, For Quality:30 second Row @ Moderate Pace8 Alternating Deep Lunge Mountain Climbers8 Scapular Pull-Ups + 8 Bar Kip Swings8 Ring Rows Part B)5:00 minutes, For Quality:15 second Behind the Neck Elbow Punch Throughs7 Barbell Quarter Squat Jumps5 Push Press3 Strict Pull-Ups or 5 Ring RowsBack Squat ProgressionFor Load:Every 3:00 x 4...Read More

Warm-Up: 6 minute amrapRotating Stations (5:00)30 seconds @ Each Station– Jump Rope– Extended Reverse Plank Bridge– Deep Squat with Thoracic Rotation Barbell Primer (Coach Led)3-4 SetsHigh Hang High Pull + High Hang Muscle Snatch + Overhead SquatHang Snatch High Pull + Hang Power Snatch + Overhead SquatLow Hang Squat Snatch + Snatch Balance Then …Hit...Read More

14 Minutes Run 200 Together10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)12 Front squats, 135/9514 deadlifts 135/95Wod 24 Minutes max ski calsinto 3 mintues max reps clean and jerks 155/105wod 312 Minutes Amrap14 cal row12 Burpees over rower split how you want10 Synchro single arm devil pressRead More

8am Endurance, 9am crossfit and weightliftingEnduranceTeams of 4- 40 Minute amrap60 Cal Ski6 sled pushes (DOWN AND BACK IS 2)60 sandbags over shoulder6 sled pushes60 cal row6 sled pushes60 burpees 6 sled pushes9amWarm up will be on the boardWod 14 rounds for max reps of:1 minute of snatches1 minute of rowing for calories1 minute of...Read More

For Quality3:00 Row (:30 ez/:20 mod/:10 hrd) Then 2 Sets:30 Elevated Prayer Stretch:30 Alternating ScorpionsTHEN 2 Sets10 Glute Bridge Banded Pull Apart Rows10 Scapular Push-Ups10 Alternating Single Arm Kettlebell Deadlifts10/8 Calorie Row, Building to Pace “Pump the Brakes”For Time:Every 4:00 x 5 Sets12 Dumbbell Bench Press18 American Kettlebell Swings24/18 Calorie RowDumbbells: 50/35lb, 22.5/15kgKettlebell: 53/35lb, 24/16kg22/17...Read More

Warm-UpFor Quality3 Sets (12 Total Intervals)30 seconds @ Each Station15 seconds Transition between-Echo Bike-Inchworm to Hollow Body-Jump Rope Practice–Curtsy LungesOn these long EMOM workouts we will figure out before the workout or in the first round the numbers you should be shooting for on these movements. “Volcanic Ash”30:00 EMOMMinute 1: 15/12 Cal Ski Erg or...Read More