WOD

Lifting: Barbell Good Mornings and Weighted Sit-ups, alternating between movements Barbell Good Morning 10-10-10, using heaviest weight per set  Weighted Sit-up 20-20-20, using heaviest weight... Read More

Open Gym & Rest Day

9 & 10am Partner WOD With a Partner and splitting reps evenly do: FT: Plate Bicep Curls, Downhill Skis, Kettlebell Front Raises and 8 more... Read More

“FGB Style” – Squat Cleans, Toes-to-bars, Double Unders, 2 and more 3 rounds, 1 min per station, of: Squat Clean, 205/125 lbs Toes-to-bar Double Under... Read More

FT: Rows, Push-ups, Rows, 3 and more For time: Row, 1000 m 100 Push-ups Row, 750 m 75 Push-ups Row, 500 m 50 Push-ups

Alt EMOM 14 mins: Sumo Deadlift High-pulls and Box Jumps Every 1 min for 14 mins, alternating between: 10 Sumo Deadlift High-pulls 10 Box Jumps

“Sham” 7 rounds for time of: 11 Deadlifts, 1x bodyweight Run, 100 m

27-21-15: Thrusters and Pull-ups 27-21-15 reps, for time of: Thruster, 95/65 lbs Pull-up

Open Gym & Rest Day

 Rules:  Teams of 3; no minimum work req. CrossFit Games Open 16.4 As many reps as possible in 26 mins of: 110 Deadlifts, 225/155 lbs... Read More