Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes (5 Rounds)  *:50s Cap on the calories  *Snatches can be squat or power  *Athletes choice on weight and weight increases  *Must be able to do all rounds of snatches unbroken  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  12 – 10 – 8  24 – 20 – 16  -Then- -Then- 24 – 20 – 16  ——————————————————————————————————– Cardio Option: For Time  24 – 20 – 16  -Then- -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes (5 Rounds) *:50s Cap on calories *Bar can come from the rack or from the floor  *Athletes choice on weight  *Front Squats must be unbroken on every round  ——————————————————————————————————– Workout: CrossFit Open… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / 2 Minutes OFF)  Interval 1:  -in remaining time AMRAP of:  Interval 2:  -in remaining time AMRAP of:  Interval 3:  -in remaining time… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 4 Rounds  *CRX: 12 @ (135/95), 6@ (155/105), 3@ (185/115) ——————————————————————————————————– Cardio Option: For Time  -into- 1… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Athletes choice on weight *Can stay the same or increase each round *Must complete all 3 reps unbroken every round  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  8 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 6 Rounds  -Then- *Alternating rounds between TTB and ABSU  ——————————————————————————————————– Cardio Option: For Time  -Then- 6 Rounds  -Then- *Alternating rounds between TTB and ABSU  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Barbell can come from the floor or rack  *Athletes choice on weight *Can stay the same or increase each round ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (not… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Practice RC’s if you are planning on rope climbing  *Front squats come from the ground ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: (135/95)(155/105)(185/115) Same Reps *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Athletes choice on weight *Can stay the same or increase each round *Must stay unbroken touch n’ go for all 4 reps each round  ——————————————————————————————————– Workout: Open Workout “20.1”  10… Read more »