1) 3 rounds not for time: 6 - 10 hand stand push ups or 10' handstand walk 10 toes to bar 2) Complete for time (10 min time cap) 50 ground to overhead (45/35lb plate) 50 burpees onto plate 100 double unders (300 singles) 3) For those working on muscle ups, complete 3 x 10 Read more »

1) Spend 10 min working up to a heavy snatch. This is not a PR attempt. Quick and no misses are the priorities. 2) Front Squat: 3 x 3 reps @ 70% (or 55% Back Squat 1RM) Weight should feel medium to slightly heavy 3) Complete for time: 3 rounds 30 yd shuttle run (10 Read more »

1) 3 rounds not for time: 5 pistols each leg 3 muscle ups (or 5 strict/weighted pull ups) 2) 15 min AMRAP of: 4 pistols 6 handstand push ups 8 toes to bar or 10 push ups 12 sit ups 15 squats Endurance WOD: 5 x 5 Back Squat at 75% of 5 rep max Read more »

1) 3 rounds not for time: 5 pistols each leg 3 muscle ups (or 5 strict/weighted pull ups) 2) 2 rounds for time: Run 400m 40 double unders 30 Kettlebell swings (24/20") 20 burpees 10 Deadlift (225/155lb) Endurance WOD: Couch to 5k 5 x 800m with 2:30 rest Zydeco (Half). 30 minute @ race pace Read more »

CrossFit Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups Read more »

1) Spend 10 min working up to a heavy snatch. This is not a PR attempt. Quick and no misses are the priorities. 2) 3 rounds not for time: 200m sled pull (heavy but continuous) 10 v-ups If you prefer to get some recovery for tomorrow's open workout, complete only 2 rounds with a light Read more »