Rowing! Weightlifting Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Death March x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 (add weight to the pull-ups if you can do so and still hold the tempo and rep range) Metcon Two sets for times of: Row 750/600 Meters 20 Toes to Bar 40 Alternating Reverse Lunges with Kettlebell Farmer’s Carry (24/16 kgs) Rest the same length of time the first set took you – 1:1 Work:Rest RatioRead more

Back Squats! Weightlifting Take 25 minutes to build to a 1-RM Back Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101+% Metcon “AB-3” For max calories: 3 minutes of Assault Bike This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today Accessory Work Spend 5-10 minutes on Recovering. Grab a foam roller, lacrosse ball, or stretch.Read more

Snatch Or Deadlift?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): Slow Pull Snatch + Snatch (3-second pull from the floor to mid-thigh, then snatch.) OR  Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 Reps @50X1 Metcon For time: 1000 Meter Row 50 Power Snatches (95/65 lbs) 800 Meter RunRead more

Who else got new workout shoes this year!? Metcon Hey Buddy For Time  Buy-In: 250 meter Run Then, 5 Rounds of: 10 Lunges 10 Air Squats 10 Sit-Ups 8 Burpees Cash-Out: 250 meter Run CrossFit Open workout 20.2  AMRAP in 20 minutes 4 Dumbbell Thrusters (2×50/35 lb) 6 Toes-to-Bar 24 Double-Unders In Betweener Every 2 Minutes for 40 Minutes, complete as many reps as possible of:  Station 1 – Double Unders  Station 2 – Alternating Dumbbell Snatches (50/35 lbs) Station 3 – Burpee Box Jump Overs  Station 4 – Hollow Body Hold Read more

Rowing! Metcon Against a 30-minute running clock… 1000 Meter Row immediately followed by as many round and reps as possible of… 5 Muscle-Ups 10 Strict Handstand Push-Ups 15 Kettlebell Swings (24/16 kg) 20 Alternating Cossack Squats Read more