Workout of the Day

24 Min AMRAP 3 Dumbbell Squat Cleans 35/50 3 Handstand Push-Ups 400ft Shuttle Run 6 Dumbbell Squat Cleans 6 Handstand Push-Ups 400ft Shuttle Run 9 Dumbbell Squat Cleans 9 Handstand Push-Ups 400ft Shuttle Run …. …. ….

Technique, Technique, Technique This is not meant to be heavy 5 Min EMOM 3 Clean Deadlift w/ 2 second Pause at the Knee + 3 Low Hang Clean High Pull (hook grip) 2 Min Rest 5 Min EMOM 3 Clean… Read more »

Back Rack Step Back Lunges 10-10-10-10 For Time: 21-15-9 Calorie Row Burpee Over Rower

Review Spend time reviewing rowing technique In Teams of 2 For Time: Buy in 1000m Row (split evenly) 10 Rounds Each 10 Goblet Squats 35/53 10 Kettlebell Swings Cash Out 1000m Row (split evenly)

Technique, Technique, Technique 5 Min EMOM 2 Snatch Deadlift w/ 2 Sec Pause at the Knee + 2 Low Hang Snatch High Pull 2 Min Rest 5 Min EMOM 2 Snatch High Pull from the Floor + 2 Low Hang… Read more »

Cindy 20 Min AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats Cash Out 3×25 Sit-Ups

Mobility Overhead Mobility For Time: 21 Hang Power Snatch 85/115 21 Handstand Push-Ups 21 Wall Balls 14/20 400m Run 15 Hang Power Snatch 15 Handstand Push-Ups 15 Wall Balls 400m Run 9 Hang Power Snatch 9 Handstand Push-Ups 9 Wall… Read more »

Overhead Squat 3-3-3-3-3 12 Min Alternating EMOM 2 Turkish Get Ups 35/53 (focus on a solid stable core) 7 Burpee Over Kettlebell

Cityscape CrossFit 3rd Birthday Competition WODs WOD #1 15 Min Time Cap 2 Person Partner Workout 1000m Row (split evenly) 50 Deadlifts RX 175/225, Scaled 125/185 200m Row (Partner A) 40 Hang Power Cleans RX 105/155, Scaled 75/115 200m Row… Read more »

8 Min EMOM 2 Pistols Per Leg 15 Min AMRAP 5 Front Rack Kettlebell Squats 35/53×2 20 Wall Balls 14/20 20 Sumo Deadlift High Pull 35/53