Workout of the Day

Strength Back Squat 6×1@ 90%   Conditioning CrossFit Games Open 14.5/16.5 21-18-15-12-9-6-3 reps, for time of: Thruster, 95/65 lbs Bar Facing Burpee

Core Work 3 rounds, not for time: -20x Medball GHD sit ups (20#/14#) -60 second L-sit hold (total time including any rest) -10x standing Russian twist, 10R/10L (AHAP)   Benchmark Do one of A and one of B A) 1… Read more »

Barbell Every 2:00 minutes for 10 rounds: 3 Hang Clean (full)   Conditioning “The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds   EXTRA: 5 rounds, every 90 seconds, complete:… Read more »

Strength – new strength cycle starts. File for easy calculation is in the Members Lounge. A) Back Squat: 5×5 @70% – rest 60 sec B) 3×60 sec HS work – rest 90 sec   Conditioning 3 rounds, 1 min per… Read more »

15:00 to find 1RM bench press   Conditioning Alternating Tabata (8 Rds of :20s/:10s): Front Squats (115/80) TTB  

15:00 to Find 1rm Snatch   Conditioning 1,000m Run 40 Pull-Ups 30 Thrusters 95/65 20 Calorie Row

15:00 to Find 1rm Deadlift   Benchmark “Lynne” Five rounds for max reps of: Bench Press, 1x bodyweight Pull-ups * Rest 3:00 after each superset **No rest between movements

Skill Muscle Up Drills and Guidelines   Conditioning (20 min cut) 21 HPC (135/95), 21 Burpees over Bar, 100 DU 15 HPC (135/95), 15 Burpees over Bar, 75 DU 9 HPC (135/95), 9 Burpees over Bar, 50 DU

Barbell 5×1 clean and jerk   Conditioning 150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls

Strength A) 4×15 Ab Mat sit ups B) 4×5 Bench Press @ 75% Conditioning “Christine” 3 RFT: 500m Row 12 Deads, Bodyweight 21 BJ, 24/20