Strength On :90 seconds for 6 sets complete the following, working from the ground. 6 Front Squats (50%) 1 RM + 10 Push-ups Conditioning In Teams of 2 using “You Go I Go” Format alternating complete rounds AMRAP in 20 minutes Row 12/10 Calories 10 Kettlebell Swings (53/35) 15 Air SquatsRead More
Working from the ground, complete the following complex every :90 for 6 total sets. Add weight each set as needed, building to a heavy complex. Strength Clean + Jerk 1+3 Conditioning 4 Rounds for Time 10 Dead lifts (135/95) 15 Toes to Bar 40 Walking LungesRead More
CrossFit Games Open 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutesRead More
For our pre open WOD today, its a good idea to not crush our shoulders or do too much core work. 18.3 will definitely tax us in those areas. This is a great workout to just “move” before the open, or if you’re not doing the Open, to go all out and have some fun! ...Read More
We’ve seen snatches and or overhead squats every year of the open since its inception. Will this be the week we see them return? Lets start today’s workout with a complex to dial in all aspects of this tough movement. Only increase weight if you can hit all 3 elements of the complex nice and...Read More
Strength Every 90 seconds for 5 sets complete the following: Push Press x 3 Increase Weight after every successful set and record you heaviest successful lift “Cindy” AMRAP in 20 minutes 5 Pull-ups 10 Push-ups 15 SquatsRead More
Interval work today guys, lets have some fun with this. Treat each interval round as a 85-90% effort. If you scale appropriately you should have some time to rest before the next round starts. Work with a coach to determine how to scale this for your ability. Record your slowest round as your “score” today!...Read More
EMOM x 12 A. :30 Hollow Hold B Back Squat x 5 (50-60%) AMRAP in 12 minutes 10 Thrusters (45/33) 20 Sit-ups 10 Kettlebell Swings (53/35) 10 BurpeesRead More
