General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Endurance: Complete 1-minute at each station: Row for calories Max Push-ups Bike...Read More

  General Warm-up: Run 400/Row 500 2 rounds of: 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Ring rows 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 40 second D-ball rock 20m One-arm farmers carry/per arm 15 Box jumps (every 5 increase height) 10 Handstand push-ups   Conditioning: Option 1: 2020 CrossFit...Read More

  Conditioning: Option 1: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time Compare to Wednesday, 16 March 2016   (Games WOD calls for...Read More

  Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (225/155) Handstand push-ups …then… 21 Deadlifts (315/205) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts 50-ft handstand walk   For time (9:00 cap) If you are registered, don’t forget to post score to Games site   Option 2:...Read More

  Conditioning: Option 1: Run 200m 7 Strict Pull-ups 7 Shoulder Press (115/73) 7 Bar-Facing Burpees 7 Strict Knees-2-Elbows   7 rounds for time   Option 2*: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (205/155) Handstand push-ups …then… 21 Deadlifts (315/225) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts...Read More

  General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.2 Complete as many rounds and reps as possible in...Read More

  Conditioning: Option 1: “Hateful Eight” 8 Push-ups 8 GHD sit-ups 8 Squats 8 Pull-ups 8 Deadlifts (95/65) 8 Hang power cleans (95/65) 8 Shoulder-to-overhead (95/65) 8 Calories rowed   8 rounds for time   Option 2*: 2020 CrossFit Games Open WOD 20.2 Complete as many rounds and reps as possible in 20 minutes of:...Read More

  General warm-up: Run 400m 10m Spiders 10 Hand-release push-ups 10 Sit-ups 10 Pull-ups 10 Squats Row 300m 40m D-ball high carry 20m Heavy farmers carry 10 Handstand push-ups 10 Ring dips   Barbell warm-up: 5 reps of each at (45/33): SDHP Power snatch Thruster …then… 3 reps of each at (75/53)   Conditioning: Row...Read More

Register for the 2020 CrossFit Games Open, Click HERE   Option 1: 2020 CrossFit Games Open WOD 20.1 8 Ground-to-overhead (95/65) 10 Bar-facing-burpees   10 rounds for time (15:00 cap) If you are registered, don’t forget to post score to Games site by 1900. Option 2: Complete as many rounds and reps as possible in...Read More

Register for the 2020 CrossFit Games Open, Click HERE Option 1: Skill: 3-person Team 2100m Row* For Time *Equal Work   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs...Read More