Hanging L-Sit (5 x 15 sec) Metcon (No Measure) 4 RNFT (Rounds Not For Time) 1 turkish get-up (heavy) 2 muscle-up (bar or ring) 3 stone clean (heavy) 4 triple-underContinue Reading

Deadlift (5@65% – 5@75% – 5+@85%) *Utilize heaviest recorded deadlift from the “CrossFit Total” on 1/4/2020. Take 90% of that number. The percentages for each set will be based off the 90%. Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 dumbbell Turkish get-upsContinue Reading

Turkish Get Up (2-2-2) *Build each set **Must complete 1 on each arm for each rep of each set Metcon (AMRAP – Rounds and Reps) AMRAP 20: 21 Cal Row 21 ThrustersContinue Reading

Warm-up 30:30 (seconds; work:rest) Duck walk Hip Bridges Push-Press Wall-Ball (light ball) Squat Jumps Turkish Get Up (1-1-1-1-1) Work up to your heaviest single attempt. *must successfully complete on each side to count Metcon (Time) For time: 50-35-20 Cal Row Wall-BallContinue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 Laying Rainbow Side Bends Windmill Bottoms Up Press Turkish Get Up Demo Turkish Get Up (1-1-1-1-1) 15 minutes to warmup and establish working weighted complete 5 rounds. All 5 rounds with the same weight Metcon (Time) 30-20-10 KB Snatches PullupsContinue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 Laying Rainbow Side Bends Windmill Bottoms Up Press Turkish Get Up Demo Turkish Get Up (1-1-1-1-1) 15 minutes to warmup and establish working weighted complete 5 rounds. All 5 rounds with the same weight Metcon (3 Rounds for reps) KB Movement Demo Tabata RKBS Single arm RKBS KB Snatchs 8 rds...Continue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 Jump Rope Work KB Windmill x10/10 Bottoms Up Press x10/10 Goblet Squat Hold 30s Goblet Squats x20 Turkish Get Up Demo 20:00-35:00 Turkish Get Up (5×1) Same weight across-challenging Metcon (Time) 100 Double Unders 30 V Ups 80 Double Unders 25 V Ups 60 Double Unders 20 V Ups 40 Double...Continue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 I’s Y’s T’s Windmill Halos Goblet Seesaw squat Turkish Getup Review 20:00-35:00 Turkish Get Up (1-1-1-1-1) Up in weight every round Metcon (AMRAP – Rounds and Reps) 35:00-40:00 Pistol Demo KB Swing Demo 40:00-55:00 12 AMRAP 200m Run 12 Pistol Squats 12 KBSContinue Reading

Warm-up 0-5:00 Briefing 5:00-15:00 I’s Y’s T’s Windmill Turkish Get Up Review 15:00-30:00 Turkish Get Up (1-1-1-1-1) Metcon (Time) 30:00-40:00 Hip Flexor Hold Hip Flexor Drives x15/15 Kickouts x15 High Knees Bum Kickers Power Skip Reverse Power Skip Wideouts x20 seconds Quick Feet x 20 seconds 40:00-55:00 1 mile run 15 Squats every minute start...Continue Reading

Warm-up 0-5:00 Briefing 5:00-10:00 Arm Swings Leg Swings Band Pull Aparts OH Band Pull Aparts Internal Elbow Rotations External Elbow Roations Turkish Get Up (1-1-1-1-1) Metcon (No Measure) 3 Way Shoulder (Front, Lateral, Reverse Fly) 3×20/20/20 Evil Wheels 4×10 Side Bends 4×15/15Continue Reading