The Asphodel WOD Vault

Check out all WODs in the archive. Click on a headline to read the teaser.

Tuesday 12.11.18 - CrossFit
A. 21-15-9-21-15-9 Alternating One-Arm Dumbbell Snatches and Burpee over Dumbbells B. Alternating Sets: Deadbug, Suitcase Carry, Weighted Ab-Mat Sit-Up, Suitcase Carry Read More ›

Monday 12.10.18 - CrossFit
A. Skin the Cat 6 x 2 B. Alternating Sets: False Grip Passive Hang on Rings, Beat Swing on Rings, Muscle-Up Transition C. Back Squat 6 x 4 Read More ›

Sunday 12.09.18 - Olympic Lifting
A. Snatch + Overhead Squat + Hang Snatch + Overhead Squat 7 x 1 B. Power Clean + Hang Squat Clean + Front Squat + Split Jerk 7 x 1 C. Alternating Sets: Clean Lift-Off, Banded GHD Sit-Up Read More ›

Friday 12.07.18 - CrossFit
A. 8 minute AMRAP of Squat Clean Thrusters and Bar Facing Burpees B. Power Clean 5 x 3 C. Alternating Sets: Dumbbell Split Squat, Sorenson Hold Read More ›

Thursday 12.06.18 - CrossFit
A. Alternating Sets: Barbell Bench Press, Supinated Barbell Bent Over Row B. 20 minute AMRAP of Running, Russian Kettlebell Swings, Push-Ups, and more Read More ›

Wednesday 12.05.18 - CrossFit
A. 3-Position Power Snatch 8 x 1 B. 3 Rounds For Time of Bar Muscle-Ups, Burpees, Ring Dips, and Double-Unders C. Alternating Sets: Weighted Ab-Mat Sit-Up, GHD Weighted Hip Extension Read More ›

Tuesday 12.04.18 - CrossFit
A. 12 minute EMOM of Assault Bike, Dual Kettlebell Thrusters, and Monster Walks B. 2 Rounds For Time of Rowing, Push Presses, and Front Squats Cool Down Read More ›

Monday 12.03.18 - CrossFit
A. Skin the Cat 8 x 1 B. Alternating Sets: Ring Support Hold, Beat Swing on Rings, Muscle-Up Transition C. Back Squat 5 x 5 Read More ›

Sunday 12.02.18 - Olympic Lifting
A. B. C. Alternating Sets: Barbell Single Leg Romanian Deadlift, Barbell Bulgarian Split Squat Read More ›

Saturday 12.01.18 - CrossFit
Friday 11.30.18 - CrossFit
A. Power Clean 5 x 4 B. 12 minute AMRAP of Bar Facing Burpees, Barbell Ground to Overheads, and Muscle-Ups Read More ›

Thursday 11.29.18 - CrossFit
A. Alternating Sets: Barbell Bench Press, Supinated Barbell Bent Over Row B. 5 minute AMRAP of Pull-Ups, Push-Ups, and Double-Unders C. 5 minute AMRAP of Pull-Ups, Push-Ups, and Double-Unders Cool Down Read More ›

Wednesday 11.28.18 - CrossFit
A. Overhead Squat 5 x 3 B. 15-12-9-6-3 Hang Power Snatches and Handstand Push-Ups C. Alternating Sets: AbMat Sit-Up, GHD Hip Extension, Russian Twist Read More ›

Tuesday 11.27.18 - CrossFit
A. For Time: Assault Bike, Russian Kettlebell Swings, and Toes to Bars B. Alternating Sets: Dual Dumbbell Bent-Over Row, T Raise, Y Raise, Alternating One Arm Dumbbell Shoulder Press Read More ›

Monday 11.26.18 - CrossFit
A. For Time: Double-Unders, Wall Ball Shots, and Rowing B. Alternating Sets: Barbell Good Morning, Barbell Reverse Lunge, Strict Supinated Pull-Up Read More ›

Friday 11.23.18 - CrossFit
A. Power Clean 5 x 5 B. Tabata Front Squats for 8 x 20/10s C. Tabata Push Presses for 8 x 20/10s D. 4 minutes of Muscle-Ups Read More ›

Thursday 11.22.18 - CrossFit
A. Shoulder Press 5 x 1 B. Push Press 2 x Max Reps C. 15 minute AMRAP of Rowing, Burpee Box Jump-Overs, and Strict Pull-Ups Read More ›

Wednesday 11.21.18 - CrossFit
A. Overhead Squat 5 x 4 B. 10 minute AMRAP of Bar Muscle-Ups, Dead Ball to Shoulders, and Burpees C. Alternating Sets: Deficit Push-Up, Side Plank with Powell Raise Read More ›

Tuesday 11.20.18 - CrossFit
A. 30 minute AMRAP of Hang Power Cleans, Air Squats, and Farmers Walks B. Alternating Sets: Back Extension, Wall Facing Handstand Hold Read More ›

Monday 11.19.18 - CrossFit
A. 10 minute AMRAP of Shoulder to Overheads, Deadlifts, and Box Jumps B. Barbell Good Morning 3 x 6 C. Alternating Sets: Barbell Reverse Lunge, Strict Supinated Pull-Up Read More ›

Sunday 11.18.18 - Olympic Lifting
Pause Snatch A. Snatch 7 x 1 B. 2 Power Cleans + 2 Hang Cleans 5 x 1 C. Barbell Behind the Neck Split Jerk 5 x 2 Read More ›

Friday 11.16.18 - CrossFit
A. 2 Clean Pulls + 1 Power Clean + 1 Hang Clean 8 x 1 B. 15-12-9-6-3 Dumbbell Hang Cleans and Toes to Bars C. For Time: Turkish Get-Ups Read More ›

Thursday 11.15.18 - CrossFit
A. Shoulder Press 5 x 3 B. Push Press 3 x 5 C. 30 minute EMOM of Running, Push Presses, and Assault Bike Read More ›

Wednesday 11.14.18 - CrossFit
A. Overhead Squat 5 x 5 B. 20 minute EMOM of Double-Unders, Overhead Squats, and Chest-to-Bar Pull-Ups Read More ›

Tuesday 11.13.18 - CrossFit
A. For Time: Assault Bike, Power Cleans, Rowing, and more B. Alternating Sets: Hollow Body Rock, GHD Hip Extension Cool Down Read More ›

Monday 11.12.18 - CrossFit
A. Alternating Sets: Barbell Good Morning, Barbell Reverse Lunge B. For Time: Deadlifts, Hang Power Cleans, and Front Squats Read More ›

Friday 11.09.18 - CrossFit
A. Hang Clean 10 x 1 B. 15 minute AMRAP of Assault Bike, GHD Sit-Ups, and Hang Cleans C. D-Ball Hold 1 x 180 %bodyweight Read More ›

Thursday 11.08.18 - CrossFit
A. Shoulder Press 3 x 5 B. Push Press 5 x 3 C. 30 minute EMOM of Running and Pull-Ups Read More ›

Wednesday 11.07.18 - CrossFit
A. Deadlift 1RM B. 15 minute AMRAP of Deadlifts, Push-Ups, and Box Jumps Read More ›

Tuesday 11.06.18 - CrossFit
A. 30 minute AMRAP of Rowing, Dumbbell Front Rack Walking Lunge Steps, and Muscle-Ups Read More ›

Monday 11.05.18 - CrossFit
A. Back Squat 1RM B. Back Squat Max Reps @ 60% C. 20 minute EMOM of Pull-Ups, Push-Ups, Air Squats, and Double-Unders Read More ›

Friday 11.02.18 - CrossFit
A. 10 minute EMOM of Hang Cleans B. 5 Rounds For Time of Rope Climbs and Hang Squat Cleans C. 5 Rounds For Time of Rope Climbs and Hang Squat Cleans D. Cool Down Read More ›

Thursday 11.01.18 - CrossFit
A. Alternating Sets: Push Press, Weighted Pull-Up B. 15 minute EMOM of Barbell Bench Presses, Strict Pull-Ups, and SkiErg Read More ›

Wednesday 10.31.18 - CrossFit
A. Deadlift 3 Reps B. Deadlift Max Reps @ 90% C. 15 minute AMRAP of Assault Bike, Double-Unders, and Strict Handstand Push-Ups D. Alternating Sets: Hollow Body Hold, GHD Hip Extension Read More ›

Tuesday 10.30.18 - CrossFit
A. 30 minute AMRAP of Wall Ball Shots, Running, Rowing, and more Read More ›

Monday 10.29.18 - CrossFit
A. Front Squat 1 Rep B. 5 Rounds For Time of Toes to Bars and Barbell Thrusters C. Alternating Sets: Wall Facing Handstand Hold, Band Pull Apart Read More ›

Friday 10.26.18 - CrossFit
A. Squat Clean Thruster 1 Rep B. 7 Rounds For Time of Assault Bike and Power Cleans Read More ›

Thursday 10.25.18 - CrossFit
A. Alternating Sets: Push Press, Weighted Pull-Up B. 18 minute EMOM of Rowing, Burpees over the Barbell, and Shoulder to Overheads Read More ›

Wednesday 10.24.18 - CrossFit
A. Deadlift 6 x 4 B. 30 minute EMOM of Running and Assault Bike Read More ›

Monday 10.22.18 - CrossFit
A. Back Squat 3 Reps B. 5 Rounds For Time of Wall Ball Shots and Handstand Push-Ups C. D-Ball Hold 1 x 180 %bodyweight Read More ›

Friday 10.19.18 - CrossFit
A. Power Clean + Barbell Thruster 15 x 1 B. 4 Rounds For Time of Hang Power Cleans, Barbell Thrusters, and GHD Sit-Ups Read More ›

Thursday 10.18.18 - CrossFit
A. Push Press 5 x 3 B. Weighted Pull-Up 5 x 3 C. 10 Rounds For Time of Burpees and Double-Unders Read More ›

Wednesday 10.17.18 - CrossFit
A. Deadlift 5 x 5 B. 7 Rounds For Time of Rowing and Toes to Bars C. Alternating Sets: Farmers Walk, Y Raise, T Raise, Dumbbell Rear Deltoid Raise Read More ›

Tuesday 10.16.18 - CrossFit
A. 20 minute AMRAP of Bar Muscle-Ups, Barbell Thrusters, and Assault Bike B. 3 minute AMRAP of SkiErg C. 2 minute AMRAP of SkiErg D. 1 minute AMRAP of SkiErg Read More ›

Monday 10.15.18 - CrossFit
A. Front Squat 3 Reps B. 10 Rounds For Time of Dumbbell Snatches and Ring Dips C. Single-Arm Dumbbell Overhead Carry 1 x 400 Read More ›

Sunday 10.14.18 - Olympic Lifting
A. Hang Snatch 10 x 2 B. Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk 7 x 1 C. 10 minute EMOM of GHD Sit-Ups and Deadlifts Read More ›

Saturday 10.13.18 - CrossFit
A. 12 minute EMOM of Rope Climbs and Double-Unders B. 10 minute AMRAP of Axle Bar Sumo Deadlifts, Farmers Walks, and Hollow Body Rocks Read More ›

Friday 10.12.18 - CrossFit
A. 2 Power Cleans + 2 Barbell Thrusters 15 x 1 B. 21-15-9 Barbell Thrusters and Power Cleans Read More ›

Thursday 10.11.18 - CrossFit
A. Shoulder Press 5 x 2 B. Push Press 5 x 3 C. Push Jerk 5 x 4 D. 10 minute AMRAP of Bar Muscle-Ups, Handstand Push-Ups, and GHD Sit-Ups Read More ›

Wednesday 10.10.18 - CrossFit
A. Deadlift 4 x 6 B. 3 Rounds For Time of Assault Bike, Deadlifts, and Burpees over the Barbell Read More ›

Tuesday 10.09.18 - CrossFit
A. 36 minute EMOM of Running, Pull-Ups, Rowing, and Push Presses B. Alternating Sets: AbMat Sit-Up, GHD Hip Extension, Russian Twist, Back Extension Read More ›

Monday 10.08.18 - CrossFit
A. Back Squat 4 x 7 B. 12 minute EMOM of SkiErg and Wall Ball Shots C. Front Leaning Rest on Rings 1 x 180 Seconds Read More ›

Friday 10.05.18 - CrossFit
A. Power Clean 10 x 1 B. 15 Rounds For Time of Power Cleans, Barbell Thrusters, and Burpee Box Jump-Overs Read More ›

Wednesday 10.03.18 - CrossFit
A. Overhead Squat 5 x 5 B. 21-15-9 Overhead Squats and Chest-to-Bar Pull-Ups C. Alternating Sets: Dual Dumbbell Bent-Over Row, Cable Standing Y Raise, T Raise Read More ›

Tuesday 10.02.18 - CrossFit
A. 10 Rounds For Time of Wall Ball Shots, Rowing, and Assault Bike B. For Time: Shoulder Presses Read More ›

Monday 10.01.18 - CrossFit
A. 2 Front Squats + 4 Alternating Front-Racked Barbell Reverse Lunges 8 x 1 B. 3 Rounds For Time of Power Cleans and Burpees Read More ›

Sunday 09.30.18 - Olympic Lifting
A. Heaving Snatch Balance 3-3-2-2-1-1 B. High Hang Snatch 10 x 1 C. Clean Grip Deadlift + Power Clean + Hang Squat Clean + Front Squat 6 x 1 D. Shoulder Strength Read More ›

Friday 09.28.18 - CrossFit
A. Squat Clean and Jerk 3-3-2-2-2-1-1-1-1 B. For Time: Assault Bike and Alternating One-Arm Dumbbell Snatches Read More ›

Thursday 09.27.18 - CrossFit
A. Shoulder Press 4-3-2-4-3-2 B. 10 minute AMRAP of Chest-to-Bar Pull-Ups, Handstand Push-Ups, and GHD Sit-Ups C. Alternating Sets: Barbell Drag Curl, Dumbbell Bicep Curl Hold, Row Read More ›

Wednesday 09.26.18 - CrossFit
A. 3-Position Snatch 6 x 1 B. 4 Rounds For Time of Power Snatches and Burpees over the Barbell C. Alternating Sets: Y Raise, T Raise, W Raise Read More ›

Tuesday 09.25.18 - CrossFit
A. For Time: Double-Unders, Deadlifts, Hang Power Cleans, and Power Jerks B. Tabata Assault Bike for 10 x 30/30s Read More ›

Monday 09.24.18 - CrossFit
A. Back Squat 5 x 5 B. For Time: Running, SkiErg, and Rowing C. 10-9-8-7-6-5-4-3-2-1 Toes to Bars and Hollow Body Rocks Read More ›

Sunday 09.23.18 - Olympic Lifting
Barbell Warm-Up Sequence (Snatch) A. Snatch 3-2-1-3-2-1-3-2-1 B. Power Clean 3-3-2-2-1-1-1 C. Split Jerk + Barbell Behind the Neck Split Jerk 5 x 1 D. Strict Toes to Bar 30 Reps Read More ›

Friday 09.21.18 - CrossFit
A. 2 Deadlifts + 1 Power Clean + 1 Power Jerk 10 x 1 B. 10 minute AMRAP of Power Cleans and Burpees over the Barbell Read More ›

Thursday 09.20.18 - CrossFit
A. Shoulder Press 6-4-2-6-4-2 B. 3 Rounds For Time of Rowing, Box Jumps, Russian Kettlebell Swings, and Bar Muscle-Ups Read More ›

Wednesday 09.19.18 - CrossFit
A. Snatch 1 Rep B. 15 minute EMOM of Rowing, Power Snatches, and Strict Ring Dips C. Alternating Sets: Sorenson Hold, Hollow Flutters Read More ›

Tuesday 09.18.18 - CrossFit
A. 80-60-40 Dumbbell Snatches and Pull-Ups B. Single-Arm Dumbbell Overhead Carry 1 x 400 Read More ›

Monday 09.17.18 - CrossFit
A. 3 Front Squats + 6 Alternating Front-Racked Barbell Reverse Lunges 7 x 1 B. 16 minute EMOM of Rope Climbs, Assault Bike, and Barbell Thrusters Read More ›

Friday 09.14.18 - CrossFit
A. 2 Clean Grip Deadlifts + 2 Clean Pulls + 1 Clean 10 x 1 B. 18 minute EMOM of Running and Assault Bike Read More ›

Thursday 09.13.18 - CrossFit
A. Alternating Sets: Close Grip Bench Press, Dual Dumbbell Bent-Over Row B. 8 minute AMRAP of Ring Dips, Handstand Push-Ups, and Burpees C. Alternating Sets: Shoulder Press, Supinated Barbell Bent Over Row Read More ›

Wednesday 09.12.18 - CrossFit
A. Power Snatch 10 x 1 B. For Time: Assault Bike, Power Snatches, and Double-Unders C. Alternating Sets: Dumbbell One-Arm Bent-Over Row, Bottom Up Kettlebell Carry Read More ›

Tuesday 09.11.18 - CrossFit
A. For Time: Rowing, Power Cleans, Assault Bike, and more B. Weighted Ab-Mat Sit-Up 50 Reps Read More ›

Monday 09.10.18 - CrossFit
A. Back Squat 7 x 3 B. 3 Rounds For Time of Running, Kettlebell Swings, and Pull-Ups Read More ›

Friday 09.07.18 - CrossFit
A. Power Clean 10 x 1 B. 9 minute AMRAP of Rowing C. 9 minute AMRAP of Deadlifts, Hang Power Cleans, and Burpees over the Barbell Read More ›

Thursday 09.06.18 - CrossFit
A. Alternating Sets: Close Grip Bench Press, Weighted Pull-Up B. 3 Rounds For Time of Push Presses and Wall Ball Shots Read More ›

Wednesday 09.05.18 - CrossFit
A. Power Snatch 6 x 5 B. 20 minute EMOM of Rowing and Bar Muscle-Ups Read More ›

Tuesday 09.04.18 - CrossFit
A. For Time: Assault Bike, Kettlebell Swings, and Burpees B. Alternating Sets: L-Pull-Up, One Arm Dumbbell Shoulder Press Read More ›

Monday 09.03.18 - CrossFit
A. Alternating Sets: Barbell Split Squat, GHD Sit-Up B. 15 minute AMRAP of Rowing, Rope Climbs, Front Squats, and Box Jumps Read More ›

Friday 08.31.18 - CrossFit
A. Power Clean + Push Jerk 1 Rep B. 5 Rounds For Time of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks Read More ›

Thursday 08.30.18 - CrossFit
A. Alternating Sets: Close Grip Bench Press, Dual Dumbbell Bent-Over Row B. 3 Rounds For Time of Rowing, Handstand Push-Ups, and Rope Climbs Read More ›

Wednesday 08.29.18 - CrossFit
A. 2 Snatch Grip Deadlifts + 2 Snatch High Pulls + 1 Snatch 10 x 1 B. For Time: Burpee Pull-Ups Read More ›

Tuesday 08.28.18 - CrossFit
A. 3 Rounds For Time of Box Jumps, Push Presses, and Toes to Bars B. 3 Rounds For Time of Assault Bike and Deadlifts Read More ›

Monday 08.27.18 - CrossFit
A. Front Squat 6 x 2 B. Back Squat 6 x 2 C. 50-35-20 SkiErg and Wall Ball Shots Read More ›

Friday 08.24.18 - CrossFit
A. 2 Power Cleans + 2 Push Jerks 1 Rep B. Power Clean 5-4-3-2-1-5-4-3-2-1 C. 5 Rounds For Time of Toes to Bars and Clean and Jerks Read More ›

Thursday 08.23.18 - CrossFit
A. Alternating Sets: Close Grip Bench Press, Weighted Pull-Up B. For Time: Lunges, Push-Ups, Push Presses, and more Read More ›

Wednesday 08.22.18 - CrossFit
A. 2 Snatch Pulls + 1 Power Snatch + 1 Squat Snatch 10 x 1 B. 4 Rounds For Time of Snatches and Assault Bike Read More ›

Tuesday 08.21.18 - CrossFit
A. For Time: Running, Pull-Ups, and Wall Ball Shots B. Alternating Sets: Dual Dumbbell Bent-Over Row, Deficit Push-Up, Dumbbell Seated Triceps Extension Read More ›

Monday 08.20.18 - CrossFit
A. Front Squat 8 x 3 B. For Time: Rowing, Front Squats, and Handstand Push-Ups Read More ›

Sunday 08.19.18 - Olympic Lifting
A. Hang Squat Snatch 3-3-2-2-1-1 B. Squat Snatch 3-3-2-2-1-1 C. Power Clean 10 x 3 D. Hanging L-Sit Hold 1 x 120 Seconds Read More ›

Saturday 08.18.18 - CrossFit
Skill Work A. 7 Barbell Thrusters + 6 Push Presses + 5 Hang Squat Cleans 4 x 1 B. 20 minute EMOM of Sled Pushes, Sandbag Over Bars, Sandbag Carries, and Axle Bar Deadlifts Read More ›

Friday 08.17.18 - CrossFit
A. 2 Clean Pulls + 1 Power Clean + 1 Squat Clean 10 x 1 B. 10 minute AMRAP of Assault Bike, Pull-Ups, Wall Ball Shots, and Rowing C. Hollow Body Hold 1 x 180 Seconds Read More ›

Thursday 08.16.18 - CrossFit
A. 10-9-8-7-6-5-4-3-2-1 Push Presses and Tall Box Jumps B. 10 minute AMRAP of Rope Climbs, Burpees, and Bar Muscle-Ups Read More ›

Wednesday 08.15.18 - CrossFit
A. Hang Snatch 10 x 2 B. 20 minute EMOM of Rowing and Plate Pushes Read More ›

Tuesday 08.14.18 - CrossFit
A. For Time: Dumbbell Snatches, Dumbbell One-Arm Overhead Walking Lunge Steps, Toes to Bars, and Burpees B. For Time: Double-Unders Read More ›

Monday 08.13.18 - CrossFit
A. Alternating Sets: Front Squat, Strict Handstand Push-Up B. 5 Rounds For Time of Farmers Walks and Sled Pushes Read More ›

Friday 08.10.18 - CrossFit
A. Power Clean 1-2-3-4-5-1-2-3-4-5-1-2-3-4-5-1-2-3-4-5 B. 20 minute EMOM of Kettlebell Swings and Burpees Read More ›

Thursday 08.09.18 - CrossFit
A. 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups and Push Presses B. Rounds for Reps of Rowing, Handstand Push-Ups, Ring Dips, and Push-Ups Read More ›

Wednesday 08.08.18 - CrossFit
A. Snatch Grip Deadlift + Hang Snatch High Pull + Hang Snatch 8 x 1 B. 18 minute EMOM of Toes to Bars and Rowing Read More ›

Tuesday 08.07.18 - CrossFit
A. For Time: Running, Box Jumps, Power Cleans, and Ski Ergs B. Sorenson Hold 1 x 120 Seconds C. Hollow Body Hold 1 x 120 Seconds D. Passive Bar Hang 1 x 120 Seconds Read More ›

Sunday 08.05.18 - Olympic Lifting
A. Hang Power Snatch 3-3-2-2-1-1 B. Power Snatch 3-3-2-2-1-1 C. Squat Clean + Hang Squat Clean 10 x 1 D. Alternating Sets: Barbell Good Morning, GHD Sit-Up Read More ›

Friday 08.03.18 - CrossFit
A. Power Clean 1-2-3-4-5-1-2-3-4-5-1-2-3-4-5 B. For Time: Chest-to-Bar Pull-Ups, Box Jumps, and Dumbbell Snatches Read More ›

Thursday 08.02.18 - CrossFit
A. Push Jerk 5 x 3 B. For Time: Running and Shoulder to Overheads C. Alternating Sets: Dumbbell Floor Press, Dual Dumbbell Bent-Over Row Read More ›

Wednesday 08.01.18 - CrossFit
A. Snatch 10 x 2 B. 7 Rounds For Time of Overhead Squats and Push-Ups C. Alternating Sets: Dumbbell Rear Deltoid Raise, Dumbbell Fly Read More ›

Tuesday 07.31.18 - CrossFit
A. For Time: Rowing, Russian Kettlebell Swings, Toes to Bars, and Burpees B. For Time: Dual Kettlebell Front Rack Carries Read More ›

Monday 07.30.18 - CrossFit
A. Front Squat 3-3-3-2-2-1 B. 24 minute EMOM of Dual Dumbbell Shoulder to Overheads, Dumbbell Hang Squat Cleans, Strict Pull-Ups, and more Read More ›

Sunday 07.29.18 - Olympic Lifting
A. Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat 7 x 1 B. Power Clean 1.1.1-1.1.1-1.1.1-1.1-1.1-1.1-1-1-1 C. Push Press + Push Jerk + Split Jerk 5 x 1 D. Toes to Bar 50 Reps Read More ›

Friday 07.27.18 - CrossFit
A. 8 Rounds For Time of Deadlifts and Dual Kettlebell Front Rack Carries B. Rounds for Reps of Wall Ball Shots, Toes to Bars, Box Jumps, and more Read More ›

Thursday 07.26.18 - CrossFit
A. Push Jerk 5 x 5 B. For Time: Rowing, Handstand Push-Ups, Ring Dips, and Push-Ups C. Barbell Bench Press 3 x Max Reps D. Supinated Barbell Bent Over Row 3 x Max Reps Read More ›

Wednesday 07.25.18 - CrossFit
A. 3 Snatch High Pulls + 1 Snatch 8 x 1 B. 20 minute EMOM of Russian Kettlebell Swings, Plate Pushes, and Burpee Box Jump-Overs Read More ›

Tuesday 07.24.18 - CrossFit
A. For Time: Running, Dumbbell Thrusters, and Strict Pull-Ups B. Hollow Body Rock 100 Reps Read More ›

Monday 07.23.18 - CrossFit
A. Front Squat 5 x 3 B. 5 minute AMRAP of Squat Clean and Jerks C. Alternating Sets: Weighted Ab-Mat Sit-Up, Clamshell Read More ›

Sunday 07.22.18 - Olympic Lifting
A. Snatch 3-3-3-2-2-2-1-1-1 B. Power Clean + Push Jerk + Hang Squat Clean + Front Squat + Split Jerk 1 Set C. Romanian Deadlift 3 x 8-10 D. GHD Sit-Up 100 Reps Read More ›

Friday 07.20.18 - CrossFit
A. Squat Clean Thruster 20 x 1 B. For Time: Hang Squat Cleans, Burpees over the Barbell, Squat Clean Thrusters, and Ground to Overheads Read More ›

Thursday 07.19.18 - CrossFit
A. Push Press 5 x 3 B. 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups and Handstand Push-Ups C. Barbell Bench Press 2 x Max Reps D. Supinated Barbell Bent Over Row 2 x Max Reps Read More ›

Wednesday 07.18.18 - CrossFit
A. Deadlift 5-4-3-2-1-1-1 B. 10-8-6-4-2 Deadlifts and Muscle-Ups C. Alternating Sets: Dual Dumbbell Bent-Over Row, Dumbbell Z Press Read More ›

Tuesday 07.17.18 - CrossFit
A. 30 minute AMRAP of Running, Air Squats, and Kettlebell Swings B. Cool Down Read More ›

Monday 07.16.18 - CrossFit
A. Front Squat 3 x 3 B. Push Jerk 3 x 3 C. 20 minute EMOM of Barbell Thrusters, Burpees, and Chest-to-Bar Pull-Ups Read More ›

Sunday 07.15.18 - Olympic Lifting
A. 4 Second Pause at Pocket Snatch 5 x 2 B. Snatch 10 x 1 C. Bear Complex 7 x 1 D. Segmented Clean Pull + Clean Pull 4 x 2 Read More ›

Friday 07.13.18 - CrossFit
A. Hang Clean and Jerk 15 x 1 B. 15 minute AMRAP of Rowing, Pull-Ups, and GHD Sit-Ups Read More ›

Thursday 07.12.18 - CrossFit
A. Push Press 10-8-6-4-2 B. For Time: Push Presses C. Alternating Sets: Dual Dumbbell Bent-Over Row, Strict Pull-Up, Barbell Rollout Read More ›

Wednesday 07.11.18 - CrossFit
A. Deadlift 8-8-6-6-4-4-2-2 B. 5 Rounds For Time of Assault Bike, Deadlifts, and Medicine Ball Cleans Read More ›

Tuesday 07.10.18 - CrossFit
A. 12 minute AMRAP of Push-Ups, Dumbbell Snatches, and Rowing B. 5 Rounds For Time of Rope Climbs, Running, and Wall Walks Read More ›

Monday 07.09.18 - CrossFit
A. Alternating Sets: Front Squat, Push Press B. 20 minute EMOM of Bar Muscle-Ups, Hang Power Cleans, and Wall Ball Shots Read More ›

Sunday 07.08.18 - Olympic Lifting
A. Hang Snatch 6-5-4-3-2-1-2-3-4-5-6 B. Clean and Jerk 15 Reps C. Barbell Deficit Clean Grip Deadlift 5 x 3 Read More ›

Friday 07.06.18 - CrossFit
A. Barbell Thruster 10 x 2 B. 12 minute EMOM of Rowing, Barbell Thrusters, and Burpees Read More ›

Thursday 07.05.18 - CrossFit
A. Push Press 6 x 6 B. 5 Rounds For Time of Running, Wall Ball Shots, Assault Bike, and Russian Kettlebell Swings Read More ›

Wednesday 07.04.18 - CrossFit
A. Deadlift 3 Reps B. 6-5-4-3-2-1 Deadlifts and Burpee Bar Muscle-Ups Read More ›

Tuesday 07.03.18 - CrossFit
A. 21-15-9 Dumbbell Hang Squat Cleans and Handstand Push-Ups B. 5 Rounds For Time of Legless Rope Climbs and GHD Sit-Ups Read More ›

Monday 07.02.18 - CrossFit
A. Alternating Sets: Front Squat, Shoulder Press B. 30-20-10 Back Squats and Russian Kettlebell Swings Read More ›

Friday 06.29.18 - CrossFit
A. Power Clean 15 x 3 B. 21-15-9 Power Cleans and Ring Dips Read More ›

Thursday 06.28.18 - CrossFit
A. Push Press 5 x 8 B. 15-12-9 Dead Ball to Shoulders and Strict Handstand Push-Ups C. V-Up 10 x 10 Read More ›

Wednesday 06.27.18 - CrossFit
A. Power Snatch 6 x 3 B. 10 Rounds For Time of Burpees, Strict Muscle-Ups, and Alternating One-Arm Dumbbell Snatches Read More ›

Tuesday 06.26.18 - CrossFit
A. For Time: Rowing and Hang Cleans B. Alternating Sets: Tall Box Jump, Weighted Bar Dip, Weighted Pull-Up Read More ›

Monday 06.25.18 - CrossFit
A. Alternating Sets: Front Squat, Push Press B. 3 Rounds For Time of Running, Kettlebell Swings, Pull-Ups, and Snatches Read More ›

Sunday 06.24.18 - Olympic Lifting
A. Snatch Balance 5 x 2 B. Snatch 3-2-1-3-2-1-3-2-1 C. Power Clean 7 x 3 D. Barbell Behind the Neck Split Jerk 5 x 3 Read More ›

Friday 06.22.18 - CrossFit
A. Alternating Sets: High Hang Clean, Hang Clean, Clean B. For Time: Rowing Read More ›

Thursday 06.21.18 - CrossFit
A. Push Press 5 x 10 B. 10 minute EMOM of Strict Pull-Ups and Strict Handstand Push-Ups C. For Time: SkiErg, Running, and Assault Bike Read More ›

Wednesday 06.20.18 - CrossFit
A. Overhead Squat 5 x 5 B. For Time: Power Snatches C. Alternating Sets: Ring Push-Up, Suitcase Carry, Kettlebell Windmill Read More ›

Tuesday 06.19.18 - CrossFit
A. 20 minute EMOM of Muscle-Ups and Burpees to Target B. Alternating Sets: Weighted Ab-Mat Sit-Up, GHD Hip Extension Read More ›

Monday 06.18.18 - CrossFit
A. Alternating Sets: Front Squat, Shoulder Press B. Holleyman Read More ›

Sunday 06.17.18 - Olympic Lifting
A. Drop Snatch 5 x 3 B. Hang Power Snatch + Hang Squat Snatch + Overhead Squat 7 x 1 C. Power Clean + Hang Squat Clean + Split Jerk 7 x 1 D. Clean Grip Deadlift 3 x 3 Read More ›

Saturday 06.16.18 - CrossFit
A. Jackie Read More ›

Friday 06.15.18 - CrossFit
A. Power Clean + Front Squat + Jerk 10 x 1 B. 3 Rounds For Time of Squat Cleans and Russian Kettlebell Swings C. Sorenson Hold 1 x 180 Seconds D. Hollow Body Hold 1 x 120 Seconds E. Left Side Plank Hold on Forearm 1 x 60 Seconds F. Right Side Plank Hold on Forearm 1 x 60 Seconds Read More ›

Thursday 06.14.18 - CrossFit
A. Alternating Sets: Barbell Bench Press, Supinated Ring Row B. 24 minute EMOM of Rowing, Running, and Push-Ups Read More ›

Wednesday 06.13.18 - CrossFit
A. Alternating Sets: High Hang Snatch, Hang Snatch, Snatch B. 10 minute EMOM of SkiErg Read More ›

Tuesday 06.12.18 - CrossFit
A. For Time: Pull-Ups, Kettlebell Swings, Double-Unders, and Overhead Squats B. Alternating Sets: Y Raise, T Raise, Banded Face Pull, Side Plank Hold on Forearm Read More ›

Monday 06.11.18 - CrossFit
A. Alternating Sets: Front Squat, Push Press B. 20 minute EMOM of Wall Ball Shots, Toes to Bars, One-Arm Kettlebell Push Presses, and Box Jumps Read More ›

Sunday 06.10.18 - Olympic Lifting
A. Tall Snatch 5 x 2 B. Snatch High Pull + Hang Power Snatch + Snatch 7 x 1 C. Power Clean + Push Jerk + Squat Clean + Split Jerk 5 x 1 Read More ›

Friday 06.08.18 - CrossFit
A. For Time: Running, Snatches, and Toes to Bars B. Squat Clean 1 Rep Read More ›

Thursday 06.07.18 - CrossFit
A. 21-15-9 Barbell Bench Presses and Dumbbell Power Cleans B. 5 Rounds For Time of SkiErg and Ring Dips Read More ›

Wednesday 06.06.18 - CrossFit
A. Overhead Squat 5-3-1 B. 27-21-15-9 Rowing, Dumbbell Snatches, and Burpees Read More ›

Tuesday 06.05.18 - CrossFit
A. For Time: Double-Unders, Bar Muscle-Ups, and Power Cleans B. 4 Rounds For Time of Rowing Read More ›

Monday 06.04.18 - CrossFit
A. Alternating Sets: Front Squat, Shoulder Press B. 21-18-15-12-9-6-3 Wall Ball Shots and Chest-to-Bar Pull-Ups Read More ›

Sunday 06.03.18 - Olympic Lifting
A. Heaving Snatch Balance 3-3-2-2-1-1 B. Snatch 10 x 1 C. High Hang Clean 3-3-3-2-2-2-1-1-1 D. Clean Pull 5 x 3 Read More ›

Friday 06.01.18 - CrossFit
A. Power Clean + Clean + Front Squat + Jerk 10 x 1 B. For Time: Assault Bike and Barbell Thrusters Read More ›

Thursday 05.31.18 - CrossFit
A. For Time: Barbell Bench Presses and Rope Climbs B. 3 Rounds For Time of Shoulder to Overheads and Ring Dips Read More ›

Wednesday 05.30.18 - CrossFit
A. Front Squat 5 x 2 B. Muscle Snatch 5 x 1 C. 6-9-12-9-6 Burpees, Front Squats, and Chest-to-Bar Pull-Ups Read More ›

Tuesday 05.29.18 - CrossFit
A. 36 minute EMOM of Running, Burpee Box Jump-Overs, Toes to Bars, and more B. Alternating Sets: Suitcase Carry, Kettlebell Windmill Read More ›

Monday 05.28.18 - CrossFit
A. Back Squat 5-4-3-2-1-1-1 B. 6 Rounds For Time of Rowing and Wall Ball Shots Read More ›

Sunday 05.27.18 - Olympic Lifting
A. Drop Snatch 5 x 2 B. Hang Snatch 3-3-3-2-2-2-1-1-1 C. 1 Power Clean + ME Hang Power Clean D. Front Rack Barbell Split Squat 3 x 10 Read More ›

Friday 05.25.18 - CrossFit
A. 3-Position Clean 6 x 1 B. 10 Rounds For Time of Deadlifts, Bar Facing Burpees, and Russian Kettlebell Swings Read More ›

Thursday 05.24.18 - CrossFit
A. 20 minute EMOM of Barbell Bench Presses, Ring Dips, and SkiErg B. 4 Rounds For Time of Shoulder to Overheads and GHD Sit-Ups Read More ›

Wednesday 05.23.18 - CrossFit
A. Front Squat 5 x 3 B. Muscle Snatch 5 x 2 C. For Time: Front Squats and Bar Muscle-Ups Read More ›

Tuesday 05.22.18 - CrossFit
A. 8 minute AMRAP of Rowing and Front-Racked Barbell Reverse Lunges B. 8 minute AMRAP of Strict Chest-to-Bar Supinated Pull-Ups and Burpee Box Jump-Overs C. 8 minute AMRAP of SkiErg and Push-Ups D. Hollow Body Hold 1 x 60 Seconds E. Wall Sit 1 x 120 Seconds F. D-Ball Hold 1 x 180 %bodyweight Read More ›

Monday 05.21.18 - CrossFit
A. Alternating Sets: Back Squat, Strict Pull-Up B. 15 minute AMRAP of Wall Ball Shots, Rowing, and Overhead Squats Read More ›

Saturday 05.19.18 - CrossFit
A. Farmers Walk 20-20-20-20-20-20 B. Yoke Walk 1 x 15 C. 8 minute AMRAP of Yoke Walks and Dead Ball Over Yokes Read More ›

Friday 05.18.18 - CrossFit
A. 3-Position Clean 6 x 1 B. Tabata Rowing for 5 x 30/30s C. Tabata Dumbbell Ground to Overheads for 5 x 30/30s D. Tabata Rowing for 5 x 30/30s E. Tabata Dumbbell Ground to Overheads for 5 x 30/30s Read More ›

Thursday 05.17.18 - CrossFit
A. 20 minute EMOM of Barbell Bench Presses, Strict Toes to Bars, and Double-Unders B. 42-30-18 Assault Bike, AbMat Sit-Ups, and Push-Ups Read More ›

Wednesday 05.16.18 - CrossFit
A. Front Squat 5 x 5 B. Muscle Snatch 5 x 3 C. 7 Rounds For Time of Front Squats, Push Jerks, and Bar Muscle-Ups Read More ›

Tuesday 05.15.18 - CrossFit
A. 10 Rounds For Time of Weighted Pull-Ups, Dumbbell Hang Power Cleans, and Burpees B. Side Plank Hold on Forearm 1 x 60 Seconds C. Hollow Body Hold 1 x 120 Seconds D. Front Leaning Rest 1 x 180 Seconds Read More ›

Monday 05.14.18 - CrossFit
A. Alternating Sets: Back Squat, Lean Away Pull-Up B. 15 minute EMOM of Wall Ball Shots, Power Snatches, Toes to Bars, and Bar Facing Burpees Read More ›

Saturday 05.12.18 - CrossFit
A. For Time: D-Ball Over Shoulders and Ski Ergs Read More ›

Tuesday 05.08.18 - CrossFit
A. For Time: Rowing, Burpees, Deadlifts, and more B. 5 Rounds For Time of Legless Rope Climbs, Push-Ups, and Double-Unders Read More ›

Wednesday 05.02.18 - CrossFit
A. Hang Snatch 5 x 3 B. 8 minute AMRAP of Snatches and Bar Facing Burpees C. Alternating Sets: Calories of SkiErg, Weighted Front Plank, Banded Good Morning, Deadball Carry Read More ›

Friday 04.27.18 - CrossFit
A. 1 Power Clean + 1 Push Jerk + 2 Back Squats 7 x 1 B. 20 minute EMOM of Power Cleans, Hang Cleans, Wall Ball Shots, and Burpees Read More ›

Thursday 04.26.18 - CrossFit
A. Deadlift 2-2-2-Max B. Shoulder Press 2-2-2-Max C. 5 minute AMRAP of Deadlifts and Dumbbell Push Presses Read More ›

Tuesday 04.24.18 - CrossFit
A. 4 Rounds For Time of Running, Rope Climbs, and Kettlebell Swings B. 24 minute EMOM of Toes to Bars and SkiErg Read More ›

Monday 04.23.18 - CrossFit
A. Clean and Jerk 1 Rep B. Grace C. Alternating Sets: Hollow Body Hold, Side Plank with Rotation, Strict Chest-to-Bar Pull-Up Read More ›

Friday 04.20.18 - CrossFit
A. Power Clean 10 x 1 B. 4 minute AMRAP of Running and Strict Handstand Push-Ups C. 4 minute AMRAP of Box Jumps and Pull-Ups D. 4 minute AMRAP of Burpees and Barbell Thrusters E. 4 minute AMRAP of Double-Unders and Toes to Bars Read More ›

Tuesday 04.17.18 - CrossFit
A. For Time: Running, Rowing, Assault Bike, and Double-Unders B. Alternating Sets: L-Sit, Forearm Front Plank, Deadball Carry Read More ›

Monday 04.16.18 - CrossFit
A. 1 Front Squat + 3 Split Jerks 5 x 1 B. 30-20-10 SkiErg, Burpees, and Alternating Dumbbell Front-Racked Lunge Steps C. Alternating Sets: Strict Ring Dip, Strict Pull-Up, GHD Sit-Up Read More ›

Friday 04.13.18 - CrossFit
A. Power Clean 10 x 2 B. 20 minute AMRAP of Russian Kettlebell Swings, Rope Climbs, Wall Walks, and more Read More ›

Thursday 04.12.18 - CrossFit
A. Deadlift 6-6-6-Max B. Shoulder Press 6-6-6-Max C. For Time: Deadlifts, Back Squats, and Rowing Read More ›

Wednesday 04.11.18 - CrossFit
A. Power Snatch 10 x 1 B. 5 Rounds For Time of SkiErg and Ring Dips C. 4 Rounds For Time of Handstand Shoulder Taps, Strict Toes to Bars, and Double-Unders Read More ›

Tuesday 04.10.18 - CrossFit
A. 20 minute AMRAP of Burpees, Rowing, Wall Ball Shots, and Double-Unders B. Alternating Sets: One Arm Dumbbell Bench Press, Dumbbell Split Squat Read More ›

Monday 04.09.18 - CrossFit
A. 2 Front Squats + 2 Split Jerks 6 x 1 B. Tabata Front Squats for 8 x 20/10s C. Tabata Push Presses for 8 x 20/10s D. 4 minute AMRAP of Bar Muscle-Ups Read More ›

Friday 04.06.18 - CrossFit
A. Squat Clean 1 Rep B. Barbell Bench Press 5 x 7 C. Dumbbell Single Leg Romanian Deadlift 5 x 16 D. GHD Sit-Up 5 x 15-20 E. Prowler Push 5 x 50 Read More ›

Wednesday 04.04.18 - CrossFit
A. Power Snatch + Squat Snatch 1 Rep B. Alternating Sets: Strict Pull-Up, Kipping Pull-Up, Chest-to-Bar Pull-Up, Bar Muscle-Up C. 10 minute AMRAP of Power Snatches, Barbell Reverse Lunges, and Rope Climbs Read More ›

Tuesday 04.03.18 - CrossFit
A. 7 Rounds For Time of Squat Cleans, Push Jerks, and Double-Unders B. Row for 25 minutes Read More ›

Monday 04.02.18 - CrossFit
A. 3 Front Squats + 1 Split Jerk 6 x 1 B. Rounds for Reps of Assault Bike, Burpees, and SkiErg Read More ›

Friday 03.30.18 - CrossFit
A. 2 Clean Pulls + 1 Power Clean + 1 Squat Clean 7 x 1 B. Alternating Sets: Barbell Bench Press, Prowler Push, Pendlay Row Read More ›

Thursday 03.29.18 - CrossFit
A. Push Press 8-6-4-4 B. 15 minute AMRAP of Rowing, Pull-Ups, and Shoulder to Overheads C. 12 minute EMOM of Assault Bike, Front Leaning Rests, and Side Plank Hold on Forearms Read More ›

Tuesday 03.27.18 - CrossFit
A. 2 Rounds For Time of Double-Unders, Single Arm Dumbbell Push Presses, and Assault Bike B. For Time: Rope Climbs, Push-Ups, Wall Sits, and AbMat Sit-Ups Read More ›

Friday 03.23.18 - CrossFit
A. Power Clean + Push Jerk 18 x 1 B. Alternating Sets: Dumbbell Flat Bench Press, Prowler Push, Strict Ring Dip, Farmers Walk Read More ›

Thursday 03.22.18 - CrossFit
A. Push Press 10-8-6-4-2 B. 12 minute EMOM of Wall Ball Shots, Burpees, and Bar Muscle-Ups C. Alternating Sets: Banded ITY, Double Kettlebell Bent Over Row Read More ›

Wednesday 03.21.18 - CrossFit
A. Hang Snatch 6 x 2 B. 2 Rounds For Time of Hang Power Snatches and Box Jumps C. Alternating Sets: AbMat Sit-Up, GHD Hip Extension, V-Up, Back Extension Read More ›

Tuesday 03.20.18 - CrossFit
A. Front Squat 6 x 3 B. 24 minute EMOM of Rowing, Assault Bike, and SkiErg Read More ›

Friday 03.16.18 - CrossFit
A. Power Clean + Push Jerk 12 x 1 B. 5 Rounds For Time of Chest-to-Bar Pull-Ups and Barbell Thrusters C. Wall Sit 1 x 180 Seconds Read More ›

Thursday 03.15.18 - CrossFit
A. 10 minute EMOM of Strict Toes to Bars and Strict Deficit Handstand Push-Ups B. 12 minute AMRAP of Assault Bike and Burpee Muscle-Ups C. Alternating Sets: Banded ITY, One Arm Ring Row Read More ›

Wednesday 03.14.18 - CrossFit
A. Power Snatch + Hang Snatch 6 x 1 B. Power Snatch 3 x 10 C. 3 Rounds For Time of Rowing, Russian Kettlebell Swings, and Pull-Ups Read More ›

Tuesday 03.13.18 - CrossFit
A. Front Squat 6 x 3 B. 2 Rounds For Time of Rowing, Push Presses, SkiErg, and Front Squats C. Cool Down Read More ›

Monday 03.12.18 - CrossFit
A. 2 Rounds For Time of Double-Unders, Overhead Squats, Muscle-Ups, and more B. Alternating Sets: Side Plank with Powell Raise, Hollow Body Hold, Assault Bike Read More ›

Friday 03.09.18 - CrossFit
A. Power Clean + Push Jerk 9 x 1 B. 5 Rounds For Time of Toes to Bars and Barbell Thrusters C. Alternating Sets: Back to Wall Handstand Hold, GHD Sit-Up Read More ›

Thursday 03.08.18 - CrossFit
A. 10 minute EMOM of Strict Toes to Bars and Strict Deficit Handstand Push-Ups B. 14 minute EMOM of Rowing and Bar Muscle-Ups C. Alternating Sets: Banded ITY, Dual Dumbbell Bent-Over Row Read More ›

Wednesday 03.07.18 - CrossFit
A. Hang Snatch 6 x 2 B. 10 minute AMRAP of Squat Snatches and Double-Unders C. Hollow Body Hold 1 x 60 Seconds D. Sorenson Hold 1 x 120 Seconds E. Front Leaning Rest 1 x 180 Seconds Read More ›

Monday 03.05.18 - CrossFit
A. CrossFit Games Open 18.2 B. CrossFit Games Open 18.2A Read More ›

Friday 03.02.18 - CrossFit
A. Power Clean + Push Jerk 6 x 1 B. 2 minute AMRAP of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks C. 2 minute AMRAP of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks D. 2 minute AMRAP of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks E. 2 minute AMRAP of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks F. 2 minute AMRAP of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks Read More ›

Thursday 03.01.18 - CrossFit
A. Chest-to-Bar Pull-Up 3 x Max Reps B. 5 Rounds For Time of Dumbbell One-Arm Overhead Walking Lunge Steps and Handstand Push-Ups C. Banded ITY 3 x 15 Read More ›

Wednesday 02.28.18 - CrossFit
A. Power Snatch 6 x 2 B. 7 Rounds For Time of Rowing and Power Snatches Read More ›

Tuesday 02.27.18 - CrossFit
A. For Time: Running and Wall Ball Shots B. Strict Toes to Bar 50 Reps Read More ›

Monday 02.26.18 - CrossFit
A. Back Squat 6 Reps B. 3 Rounds For Time of Dumbbell Walking Lunge Steps, Strict Ring Dips, and Rowing C. Front Leaning Rest 1 x 180 Seconds Read More ›

Friday 02.23.18 - CrossFit
A. Hang Squat Clean 6 x 1 B. 21-15-9 Dumbbell Hang Squat Cleans and Ring Dips C. Alternating Sets: Handstand Push-Up, AbMat Sit-Up, Push-Up, GHD Hip Extension Read More ›

Thursday 02.22.18 - CrossFit
A. Alternating Sets: Bar Muscle-Up, Chest-to-Bar Pull-Up, Pull-Up B. 20 minute AMRAP of Wall Ball Shots, Toes to Bars, Power Cleans, and Bar Muscle-Ups Read More ›

Wednesday 02.21.18 - CrossFit
A. 1 Power Snatch + 3 Overhead Squats 5 x 1 B. 20 minute EMOM of Double-Unders, Overhead Squats, and Strict Supinated Pull-Ups C. Alternating Sets: Supinated Ring Row, Cable Standing Shoulder External Rotation, Cable Standing Shoulder Internal Rotation, Back to Wall Handstand Hold Read More ›

Tuesday 02.20.18 - CrossFit
A. 15 minute AMRAP of Deadlifts, Hand Release Push-Ups, and Box Jumps B. 20 minute EMOM of Hollow Body Holds and Rowing Read More ›

Monday 02.19.18 - CrossFit
A. Back Squat 8-8-6-6 B. 15 minute EMOM of SkiErg, Burpee Box Jump-Overs, and Strict Pull-Ups C. Alternating Sets: Banded Good Morning, GHD Sit-Up, Curtsy Squat Read More ›

Friday 02.16.18 - CrossFit
A. Squat Clean + Hang Clean 6 x 1 B. For Time: Rowing, Barbell Thrusters, and Power Cleans C. Tabata Hollow Body Holds for 8 x 20/10s Read More ›

Wednesday 02.14.18 - CrossFit
A. Power Snatch + Overhead Squat 5 x 2 B. 15 minute AMRAP of Power Snatches, Box Jumps, and Wall Ball Shots C. Banded Face Pull 3 x 15 Read More ›

Tuesday 02.13.18 - CrossFit
A. 20 minute AMRAP of Pull-Ups, Push-Ups, Air Squats, and more B. 10 minute AMRAP of Sandbag Carries Read More ›

Monday 02.12.18 - CrossFit
A. Back Squat 10-8-8-6-6 B. For Time: Running, Ski Ergs, and Assault Bike C. Alternating Sets: Dumbbell Walking Lunge Step, Deadbug Read More ›

Friday 02.09.18 - CrossFit
A. 1 Clean + 2 Hang Cleans 5 x 1 B. For Time: Assault Bike and Alternating One-Arm Dumbbell Snatches C. Alternating Sets: Suitcase Carry, Sorenson Hold Read More ›

Thursday 02.08.18 - CrossFit
A. Shoulder Press 4 x 4 B. Push Press 4 x 2 C. 3 minute AMRAP of Rowing and Pull-Ups D. 3 minute AMRAP of Rowing and Push Presses E. 3 minute AMRAP of Rowing and Pull-Ups F. 3 minute AMRAP of Rowing and Push Presses G. Alternating Sets: Cable Standing Shoulder External Rotation, Cable Standing Shoulder Internal Rotation Read More ›

Wednesday 02.07.18 - CrossFit
A. Power Snatch 5 x 3 B. Weighted Pull-Up 3 x 4 C. 4 Rounds For Time of Hang Power Snatches and Bar Facing Burpees Read More ›

Tuesday 02.06.18 - CrossFit
A. 15 minute AMRAP of Running, GHD Sit-Ups, and Power Cleans B. 12 minute EMOM of Double-Unders, Russian Kettlebell Swings, and Bar Muscle-Ups Read More ›

Monday 02.05.18 - CrossFit
A. Back Squat 10-8-8-6 B. Tabata Rowing for 10 x 30/30s C. Alternating Sets: Dumbbell Split Squat, Front Leaning Rest Read More ›

Sunday 02.04.18 - Olympic Lifting
A. 3-Position Snatch 1-1-1-1-1-1-1-1 B. 2 Power Cleans + 1 Push Jerk 1-1-1-1-1 C. Clean Pull 4 x 3 D. Ski Erg 1,000 meters E. Strict Pull-Up 50 Reps Read More ›

Friday 02.02.18 - CrossFit
A. Power Clean + Clean + Hang Clean 5 x 1 B. 3 Rounds For Time of Rowing, Dumbbell Hang Cleans, and Double-Unders Read More ›

Thursday 02.01.18 - CrossFit
A. Shoulder Press 3 x 5 B. Push Press 3 x 3 C. 15 minute EMOM of Assault Bike, Box Jump Overs, and Shoulder to Overheads D. Kneeling Pallof Press 3 x 20 Read More ›

Wednesday 01.31.18 - CrossFit
A. Power Snatch 6 x 2 B. Weighted Pull-Up 3 x 5 C. 21-15-9 Power Snatches and Pull-Ups D. Alternating Sets: GHD Hip Extension, Hollow Flutters Read More ›

Tuesday 01.30.18 - CrossFit
A. 25 minute EMOM of Double-Unders, Rope Climbs, Strict Ring Dips, and more Read More ›

Monday 01.29.18 - CrossFit
A. Back Squat 3 x 10 B. 2 minute AMRAP of SkiErg and Dumbbell Thrusters C. 2 minute AMRAP of SkiErg and Dumbbell Thrusters D. 2 minute AMRAP of SkiErg and Dumbbell Thrusters E. Weighted Front Plank 1 x 180 Seconds Read More ›

Sunday 01.28.18 - CrossFit
A. Power Snatch + Snatch 2-2-1-1-1-1-1 B. Split Jerk 5 x 1 C. Snatch Pull 4 x 3 Read More ›

Friday 01.26.18 - CrossFit
A. 1 Power Clean + 2 Hang Cleans 6 x 1 B. 5 Rounds For Time of Rowing and Hang Cleans C. Alternating Sets: Back Extension, Double-Under, Band Pull Apart Read More ›

Thursday 01.25.18 - CrossFit
A. 2 Shoulder Presses + 3 Push Presses 4 x 1 B. 15 minute EMOM of Bar Muscle-Ups, Shoulder to Overheads, and Bar Facing Burpees C. Alternating Sets: Banded Face Pull, Monster Walk, Side Plank with Rotation Read More ›

Wednesday 01.24.18 - CrossFit
A. Sumo Deadlift 1 Rep B. 20 minute AMRAP of Running, Deadlifts, and Toes to Bars Read More ›

Tuesday 01.23.18 - CrossFit
A. For Time: Chest-to-Bar Pull-Ups, GHD Sit-Ups, and Clean and Jerks B. 12 minute AMRAP of Box Jumps, Russian Kettlebell Swings, and Hand Release Push-Ups Read More ›

Monday 01.22.18 - CrossFit
A. Back Squat 20-10-10 B. 12 minute AMRAP of Burpees and Double-Unders C. Alternating Sets: GHD Hip Extension, Side Plank Hold on Forearm Read More ›

Sunday 01.21.18 - CrossFit
A. Power Snatch + Snatch + Overhead Squat 5 x 1 B. 2 Cleans + 1 Jerk 3 x 1 C. Clean and Jerk 2 x 1 D. Shoulder Press 3 x 3 E. False Grip Ring Pull-Up 3 x 3 F. Push-Up 3 x 3 Read More ›

Saturday 01.20.18 - CrossFit
A. 15 minute EMOM of Strict Pull-Ups, Russian Kettlebell Swings, and Farmers Walks B. Sled Push 10-10-10-10-10-10-10-10-10-10 Read More ›

Friday 01.19.18 - CrossFit
A. 1 Power Clean + 2 Front Squats 1 Rep B. 3 Rounds For Time of Dumbbell Front Rack Walking Lunge Steps, Wall Ball Shots, and GHD Sit-Ups C. Alternating Sets: GHD Hip Extension, Hollow Body Hold Read More ›

Thursday 01.18.18 - CrossFit
A. 3 Shoulder Presses + 4 Push Presses 4 x 1 B. 15 minute AMRAP of Rowing, Burpee Box Jump-Overs, and Strict Chest-to-Bar Pull-Ups C. Standing Two Arm Dumbbell Cuban Rotation 3 x 15 Read More ›

Wednesday 01.17.18 - CrossFit
A. Sumo Deadlift 3 Reps B. 4 Rounds For Time of Deadlifts, Ring Dips, and SkiErg Read More ›

Tuesday 01.16.18 - CrossFit
A. 10 minute EMOM of Pull-Ups, Chest-to-Bar Pull-Ups, and Bar Muscle-Ups B. 3 Rounds For Time of Kettlebell Swings, Burpees, Chest-to-Bar Pull-Ups, and more Read More ›

Monday 01.15.18 - CrossFit
A. Back Squat 20-10-10 B. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats C. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats D. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats E. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats Read More ›

Sunday 01.14.18 - Olympic Lifting
A. Muscle Snatch 3 x 3 B. Power Snatch 3-3-2-1-1 C. Overhead Squat 5 x 2 D. Snatch Pull 3 x 3 E. Power Jerk + Split Jerk 2-2-1-1-1 F. Broad Jump (for distance) 3 Sets Read More ›

Friday 01.12.18 - CrossFit
A. 1 Power Clean + 1 Hang Clean + 2 Front Squats 1 Rep B. 5 minute AMRAP of Rowing, Hang Cleans, and Double-Unders C. 5 minute AMRAP of Rowing, Hang Cleans, and Double-Unders D. 5 minute AMRAP of Rowing, Hang Cleans, and Double-Unders Read More ›

Thursday 01.11.18 - CrossFit
A. Shoulder Press 4 x 6 B. 3 Rounds For Time of Push Presses and Wall Ball Shots C. Alternating Sets: Dumbbell Floor Press, Bottom Up Kettlebell Carry Read More ›

Wednesday 01.10.18 - CrossFit
A. Sumo Deadlift 5 Reps B. 5 Rounds For Time of Chest-to-Bar Pull-Ups, Dumbbell Front Rack Walking Lunge Steps, and Russian Kettlebell Swings Read More ›

Tuesday 1.2.18
Tuesday 2.1.18 alt