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

  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: 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

  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

  General Warm-up: Bike 600m 6 Samsons 8 Half tacos 6 Army T-push-ups 8 Squats   2 rounds for quality (increase intensity each round) …then… 350m Ski for time   Endurance: Bike 1:00 for calories Rest 2:00*   5 rounds for total calories *During the rest, perform 35 double unders   Core: Death by Hollow...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

  Register for the 2020 CrossFit Games Open, Click HERE General Warm-up: Run 200m 4 Samsons 5 Sit-ups 4 Hand-release push-ups 5 Deep squats   3 rounds for quality (increase intensity each round) …then… 250m Ski for time Endurance: Run Sprints 200m rest 2:00 400m rest 2:00 600m rest 2:00 800m rest 2:00 600m rest...Read More

Register for the 2020 CrossFit Games Open, Click HERE   General Warm-up: 2 rounds for quality: Run 200m 6 Spiders 8 T-Push-ups 10 Sit-ups 10 Squats 8 Shoulder press w/T’s 6 Pull-ups Row 200m   Specific Warm-up: 5 Kettlebell swings 5 Wall-ball shots 4 Box jumps 4 Power cleans 3 Thrusters 3 Overhead squats  ...Read More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: Partner WOD Part 1: With a 12-minute cap: 2ooom Blind row* 20 Synchronized burpees-over-bar 20 Synchronized toes-2-bar …rest 2:00, then… Part 2: With a 6:00 cap: 5-10-15 rep rounds† of: Pull-ups Thrusters (95/65) …rest 2:00, then… Part 3: 5:00 to find 1-RM hang squat...Read More