Warm up800m Run:60 Wallsit March:40 Deadhang From Rig20 Cossack SquatsStrengthSumo Deadlift 3×12Go heavier than your 15 last week. first two sets are to build, we are getting in lower reps now so warm up sets can be a little heavierWorkout *100 percent to get your muscles pumped and burning. 10-20-30-20-10Empty Bar Back SquatsEmpty Bar Pendlay...Read More

12-10-8DB Strict PressDB Row 3x Double UnderStrength 3 Max SetsBodyweight Bench PressRest 3:00 Scale: 75% or 50% of BWAMRAP 4 Minutes x 320 Double Unders10 SDLHP 75/55lbs20 Double Unders10 STOH 75/55lbs Rest 2:00 beween AMRAPs, resume where you left offFeel: ConditioningPacing: ReachTarget Score: 9+ RoundsFirebreather Score: EMOM or FasterScaling:Double Unders: :20 of Practice or Single...Read More

Going to get upside down today. UNLESS you do not want to go upside down, then this will be overhead pressing session of the strength portion Quick handstand progression video. There is more than one to do this. Facing the wall like this or walking away from the wall is another option. We will work...Read More

Warm Up1:00 Squat HoldThen400m RunThen15-12-9Light Power CleanJump Squat Gymnastic Kips EMOM 3 Minutes3 Power CleansEMOM 3 Minutes2 Power CleansEMOM 3 Minutes 1 Power Cleans Athletes should build across the entire 9 minute clock they have for today’s strength work. make your own jumps in weight, but if form gets bad drop back in weight. “starfish” is...Read More

Wod 1- Warm up wod, you go i go7 Minutes 5 pulls ups 7 push ups10 squatsWod 212 Minute AmrapSplit how you want 80 Doubles 40 Wall Balls 20 Burpees Wod 3- 7 Minutes split how you want)7 deadlifts 185/1357 cleans 185/1357 bar muscle ups*sub burpee pull up for MURead More

8am endurance Alternating you go i go25 burpee buy inRow or Ski 200 (each partner)Run 200Row or Ski 400run 400Row or Ski 600Run 600Row or ski 800run 800Row or ski 800run 800row or ski 600run 600row or ski 400run 400row or ski 200run 20025 burpee cash out 9am Crossfit 2 Rounds for time:21 Deadlifts, 185/1357...Read More

Barbell clean warm upStrengthEMOM 15 MinutesR1-5: 3 Power Position Power CleansR6-10: 2 Power Cleans, above knee* R11-15 1 Power Clean, below knee**Additional Notes/Resources: Athletes do not need to drop and reset in the Power Position cleans in rounds 1-5.In Rounds 6-15, all reps start on the floor, and athletes pause for a full 1-second count...Read More

8 minute Amrap10/8 Calorie Row or ski10 Step Ups on 24/20” Box 5-10 GHD back extensionsTake the next 10 minutes to work on your hang power snatchFor Time21 Box Jump Overs 24/207 Wall Walks21 Hang Power Snatches 115/7515 Box Jump Overs 5 Wall Walks15 Hang Power Snatches 9 Box Jump Overs 3 Wall Walks 9...Read More

3×10 Single Leg KB RDL (5/leg)then9-6-3Bar Facing Burpee KB Sumo Deadlift High PullDo a few warm up sets of Sumo Deadlifts Then Sumo Deadlift 2×15Reset your hips low to your starting point on each subsequent rep to ensure they are getting leg drive out of each rep. Additional notes: First set is a lighter warm...Read More

Team workout today. If you really don’t like team wods you can go soloWith 6 ropes we will be starting some teams on ropes and some teams on front squats it make absolutely no difference where you start. Don’t stressAMRAP 7 Minutes40 Single Unders5 Ring Rows30 Single Unders10 Kettlebell Taters20 Single Unders :15 Squat HoldRope...Read More