Strength Back Squat:8 reps @ 60%8 reps @ 70%6 reps @ 80%6 reps @ 85%* Rest as needed between sets * Conditioning “Crossfit Games Event 9” 21-15-9Echo bike CaloriesPower Snatches (105/75)Read More

Strength “Three Position Clean” 1 Hang Squat Clean + 1 Squat Clean (Below Knee) + 1 Squat Clean + 1 Jerk x 5 sets Conditioning “Nitro” AMRAP 5 Minutes12/10 Calorie Row12 Alternating Dumbbell Clean and Jerk (50/35)-Rest 3 MInutes-AMRAP 5 Minutes12/10 Calorie Row8 Burpee Over RowerRead More

Conditioning “Bloom” Partner Workout:3 Sets:15 Muscle Ups20 Front Squats (155/105)15 Muscle Ups10 Thrusters (155/105)*Split reps as desired-Rest 1:1 b/t sets-Read More

Strength Strict Press5 reps3 reps1 rep * Rest as needed between sets * Deadlift5 reps @75%3 reps @85%1 rep @95% * Rest as needed between sets * Conditioning “Snap Chilled Randy” @0:00“Randy”75 Power Snatches (75/55) @8:00Snap-chill25 Power Snatches (155/105)Read More

Skills/Gymnastics 5 Rounds 21 Double Unders15 Strict Sit-Up9 C2B Conditioning “Buffalo Ben” 5 Rounds50’ Handstand Walk25 Wall Balls (20/14)Read More

Strength Front Squat:5 reps @ 60%5 reps @ 70%5 reps @ 75%*15 Cal Row Sprint after each set Conditioning “Buffalo Brew” 3 rounds21 Toes to Bar15/12 Calorie Echo Bike 9 Power Clean and Jerks (135/95)Read More

Strength Deadlift:5 reps @ 72%3 reps @ 82%1 rep @ 92%* Rest as needed between sets * Conditioning “Hungry Helen” 3 Rounds400m Run21 Kettlebell Swings (53/35)12 Pull UpsRead More

Conditioning “Bad Mistakes” Partner Workout4 Rounds200m Run20 AB Sit Ups10 Burpee Box Get-Overs (48”)5 Power Cleans (185/115)-Rest while Partner goes (OR Rest 1:1)-Read More

Skills 3 sets 25/20 Calorie Row100’ handstand walk5 Rope Climbs-Rest 1:1 b/t sets- Conditioning 4 rounds24/18 Calorie Echo Bike (OR 28/24 Calorie Assault Bike)12 Single Arm Dumbbell Push Press Right Arm (50/35)12 Single Arm Dumbbell Push Press Left Arm (50/35)8 Bar Muscle UpsRead More

Strength 3 High Hang Snatch x 5 sets * Work up in weight, go by feel * Conditioning 5 SetsAMRAP 3 Minutes3 Deadlifts (275/185)6 Push Ups9 Box Jumps (24”/20”)-Rest 1 Minute-* Start each AMRAP where you left the previous one off atRead More