Skills: Strict Pull ups & Toes-To-Bar EMOM for 7 mins of 4 strict pull ups and then 4 strict toes-to-bar   Weightlifting: Snatch Grip Deadlift E2MOM 12 Mins of 2 Snatch Grip DL at 105%-110% 1rm   WOD: AMRAP in 8 minutes 5 power cleans 185/135, rx+:205/145 15 jumping lunges The power cleans will tax…

Skills: Pistols EMOM for 6 mins of 8 alternating pistols   Weightlifting:Bench Press E2MOM 14 MINS 2 BENCH PRESS AT 80%   WOD: Fran (For Time) 21-15-9 of: Thrusters, 95# / 65# Pull-ups Time cap: 15 mins We haven’t done the dreaded Fran in a while, so let’s go after it and get your name…

Skill Work: EMOM 6 mins 10 burpee wall balls -go from the bottom of the burpee right into a wall ball shot   Weightlifting: Overhead Squat E2MOM 12 mins 2 OHS at 80% of 1rm OHS   WOD: 4 Rounds For Time 40 double unders 10 alternating kettle bell (5 each hand) snatch 24/16 kg…

SKILL WORK: Handstand Push-ups or Handstand Walk for distance EMOM 7 Straight set of HSPU or Handstand Walk for distance. Choose to work on either your handstand push ups or free standing hand WEIGHTLIFTING: Back Squat E2MOM for 12 Mins of 3 back squats at 75% of 1 RM WOD: CrossFit Games Open 14.4 14-Minute…

SKILL WORK: Tabata Hollow Body/Superman Tabata Hollow Body then Tabata Super Man WEIGHTLIFTING: Clean and Jerk E2MOM 16 Mins, Work up to a new 1RM / heavy single Spend some time working up to a strong effort Clean & Jerk. The squat clean & split jerk is usually the most effective method for moving big…

SKILL WORK: Strict Pull-ups EMOM 6 mins max set of strict pull ups. Take 6 minutes to attempt a max set of strict pull ups. This is an assessment of your body weight skill level. WEIGHTLIFTING: Snatch Grip Deadlift E2MOM for 14 Mins of 3 SGDL at 90-95% of 1RM Snatch. WOD: Isabel For Time:…

SKILL WORK: Ring Dips EMOM 6 Mins straight set of ring dips WEIGHTLIFTING: Bench Press E2MOM 8 MINS 6 bench press at 75% ) WOD: AMRAMP in 15 Minutes (rounds and reps) 9 Push-ups 12 American Kettlebell Swings 32/24kg 15 Box Jumps 24/20 Today’s WOD features push-ups, kettlebell swings and box jumps. 15 minutes is…

SKILL WORK: Max Unbroken Pull-ups EMOM 6 minutes of Max unbroken Chest-To-Bar Pull-ups or max unbroken kipping pull ups. For beginners work on regular kipping pull ups. WEIGHTLIFTING: Overhead Squat Overhead Squat ( E2MOM 14 mins 4 OHS at 75% of 1rm OHS ) WOD: 21-15-9 of: Push press 115/85, rx+ 135/95 Double Unders Lateral…

ROW SPRINTS: 6 X 100 Meter Row -Score is your slowest time WEIGHTLIFTING: Back Squat E2MOM 14 minutes 3 back squats at 65% WOD: CrossFit Games Open 15.1 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115/75# 5 Snatches, 115/75#

SKILL WORK: Weighted Pull-ups EMOM 6 minutes 4 weighted pull ups WEIGHTLIFTING: Squat Snatch EMOM 10 minutes 2 Full Snatches at 70% of 1 RM WOD: 10 Rounds for time: 10 Wall ball shots 20/14lb, 10/9′ ft target 200M Run