Strength Front Squat:5 reps @ 75%5 reps @ 80%5 reps @ 85%* Rest as needed between sets * Conditioning “Toy Story” 2 Sets:10 Overhead Squats (135/95)10 Strict Pull Ups10 Overhead Squats (95/65)10 Toes to Bar-Rest 3 minutes between sets-Read More

Strength Shoulder Press:5 reps @ 75%3 reps @ 85%1 rep @ 95% * Rest as needed between set * Deadlift5 reps @80%3 reps @85%1 rep @95+%* Rest as needed between sets * Conditioning “Event 15” For time:500m Row75 chest-to-bar pull-ups25ft. back-rack walking lunge (155/105)25ft. front-rack walking lunge (155/105)25ft. overhead walking lunge (155/105)Read More

Skills “Flight Fight” 20-40-60-80-100-80-60-40-20Unbroken Double Unders Conditioning “Event 6” 5 rounds:250-m run1 cleanWomen: (155-165-175-185-195)Men: (225-245-265-285-305)Read More

Conditioning “Event 4” 10-9-8-7-6-5-4-3-2-1Thrusters (155/105)Wall WalksRead More

Strength Bench Press:5 reps @ 75%3 reps @ 85%1 rep @ 95% * Rest as needed between sets * Conditioning “Event 10” 30 Toes to BarRun 1.5 Miles30 Toes to BarRead More

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