Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250/200m Partner B – FLR on Floor Partner C – Hang from Pull Up Bar Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 20 steps Scap Pull Up x 5 Workout of the Day Performance and GPP A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch [...]

Warm Up Row 3 minutes, Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Ring Support w/ RTO x 15-20 seconds Alt Cossack x 10 Workout of the Day Performance A. Every 2 minutes, for 18 minutes (3 sets [...]

Warm Up EMOM for 6 minutes: Minute 1 – Jumprope 45 seconds Minute 2 – Prisoner Good Morning x 5 + Air Squat x 10 Minute 3 – Wall Walk x 2-3 Workout of the Day Performance A. 3 [...]

Warm Up 2 Rounds of: Row 20 Strokes (No Straps) Goblet Squat x 5 @ 4211 Supinated Hang 30 seconds Workout of the Day CrossFit Open 19.1 Complete as many rounds and reps as possible in 15 minutes [...]

Workout of the Day In teams of 2, with 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: DU x 100 Row,Bike, or Ski 80 Cals Alt DB Snatch x 60 (50/35lbs) [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Bottoms Up KB 90/90 Carry x 50ft per SA Ring Row x 5 per @ 2111 3pt PVC Hinge x 10 Workout of the Day Performance and GPP A. 3 Sets TGU x 2-3 per [...]

Warm Up In teams of 3, with 1 person at each station, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Burpee x 5 + Alt Step Up x 10 Partner C – YTW x 5 -Partners [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 Walking Lunge x 5oft Workout of the Day Performance A. Complete as many Double Unders as possible in 2 minutes B. [...]

Warm Up Row or Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Hang from Pull Up Bar 30 seconds Wall Walk x 1 Workout of the Day Performance A. Complete as many HSPU as possible in 2 [...]