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A. WOD Prep and strategy B. CrossFit Open 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.   Friday Night Lights starts at 6:30pm!

Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s. Then, 8 Sumo Stance RDLs x every 90s x 4 sets.   15 Min AMRAP 30 Double Unders 15 Sit-ups 10/8 cal bike or 200m sprint   Barbell Club meets... read more →

A) Superset of: 1a) Close Grip Bench Press: 4 x 5. Rest 45s. 1b) Legless Rope Climb: 4 x 1-2. Rest 45s. Rx: (Rope Climb with legs) L2/L1: (Ground to standing x 2-3 reps per set) B) For time: 9-15-21 Hang Power Snatch (95, 65) T2B *400 Meter run after each... read more →

A) EMOM 12: MINUTE 1: 20s Hollow Hold MINUTE 2: 20s Handstand Hold MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip. MINUTE 4: 50 Ft. Bottoms-up KB Carry each side Rx+:(20s Handstand Walking for interval #2) B) AMRAP 14 with a partner: 100 Air Squats 80 Calorie... read more →

A) Barbell Glute Bridge 5x5 rest 90 sec B)”Barn Burner” For time: 40 Power Cleans (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2: (75, 55) L1: (75, 55 25 Reps of each) 9:00 Time Cap C) Extra Credit Banded Pallof Press (heavy band): 4 x 8 ea. Rest... read more →

AMRAP 12 w. a partner: 6 Bar Facing Burpees 9 SDHP (115, 75) 12 Hang Power Cleans (115, 75) *One athlete completes a full round a time. Rest 2:00 AMRAP 12: 6 Bar Facing Burpees 9 Front Squat (115, 75) 12/9 Calorie Bike (100 Meter Run) *One athlete completes a... read more →

A) WOD prep and strategy B) CF Open 19.3 For time: 200-ft. dumbbell overhead lunge (50/35) 50 dumbbell box step-ups (24/20) 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes   C) See you at the gym for Friday Night Lights at 6:30pm!

A) STRENGTH Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s. Then, 1 Rep of Squat Clean adding weight until you miss. B) METCON EMOM 16: MINUTE 1: 100 Ft. Heavy Farmer Carry MINUTE 2: 20 BW Walking... read more →

A) Strength: 1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s. 1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s. – take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b. – Partner Assisted Pull-up: 4 x... read more →

A) GYMNASTICS SKILL EMOM 12: MINUTE 1: 15s Hollow Hold MINUTE 2: 15s Handstand Hold MINUTE 3: 15 Barbell Rows MINUTE 4: 50 Ft. OH KB Carry each side B) For time: 30 DB Push Presses (50, 35) 60 Abmat Sit-ups 90 Double Unders 20 DB Push Presses 50 Abmat Sit-ups... read more →