2021 Open Workout: Week 1 WOD Details to be updated After 6pm Thursday Evening CrossFit Games Open Workout 21.1 For Time: 1 Wall Walk 10 Double Unders 3 Wall Walk 30 Double Unders 6 Wall Walk 60 Double Unders 9 Wall Walk 90 Double Unders 15 Wall Walk 150 Double Unders 21 Wall Walk 210 Double...Read More

400 Meter Runs! Metcon Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 400 Meter Run Station 2 – 10 Dumbbell Renegade Rows (Push-Up, Row Left, Push-Up, Row Right = 1 rep)(50/35 lbs) Station 3 – 500/400 Meter Row Station 4 – 15 Burpee Box Jump-Overs (24″/20″) Station 5 – 60 seconds...Read More

Tempo Front Squats! Weightlifting Every 3 minutes, for 15 minutes (5 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set. Metcon “Karen” For time: 150 Wall Ball Shots (20/14 lbs)...Read More

How are your Double-Unders?? Weightlifting Every Minute on the Minute, for 12 minutes (4 sets) of: Station 1 – Banded Overhead Triceps Extensions Station 2 – Strict Pull-Ups (pronated, supinated or mixed) Station 3 – Rest Metcon Every 90 seconds, for 18 minutes (4 sets) for max reps of: Station 1 – 60 seconds of...Read More

Deadlifts & Handstand Push-Ups! Weightlifting Deadlift x 15 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Metcon Against...Read More

Who loves Burpee Pull-Ups?? Metcon Four rounds for time of: 500 Meter Row 20 Dumbbell Hang Squat Cleans (40/25 lbs) 15 Toes to Bar 10 Burpee Pull-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV...Read More

Boot Camp + Skills and Drills! Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead More

Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean from 2″ Below the Knee + Jerk (pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk) Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets...Read More

Deadlifts! Weightlifting Five sets of: Deadlift x 3-5 reps @ 20X1 Rest 3 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 400 Meter Run 10 Deadlifts (225/155 lbs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after...Read More

EMOM! Metcon Every minute, on the minute, for 25 minutes (5 sets of each): Minute 1 – 20/15 Calories of Rowing Minute 2 – 40 Double-Unders Minute 3 – 15 Box Jumps (24/20”) Minute 4 – 20 V-Ups Minute 5 – 20 Russian Kettlebell Swings (32/24 kg) When the running clock reaches 25:00… Three rounds...Read More