Endurance: 15/12 Calories biked 30 second Hollow hold Rest 1:00   7 rounds for time   Skill: 4 sets of max rep Ring Dips Rest 2-3 minutes between sets   For total reps     Post results and experiences to commentsRead 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: 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)     Post results and experiences to comments If you are registered, don’t forget to post score to...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

  Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score   …Rest 8 minutes, then… Complete as...Read More

  Endurance: 5 rounds of: 1:00 max calories rowed 2:00 rest*   For total calories *During rest, perform 7 handstand push-ups   Core Work: 4 rounds for time and quality: Max L-sit hang* 20 Sit-ups Rest 2:00   For total hang time *Hang from a pull-up bar while simultaneously holding an L-sit. Modification of this...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: 2020 CrossFit Games Open WOD 20.2 Complete as many rounds and reps as possible in 20 minutes of: 4 Dumbbell thrusters (50/35) 6 Toes-2-bar 24 Double unders   For score If you are registered, don’t forget to post score to Games site     Post results and experiences to commentsRead 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