Warm up: 400 m  run 2 rounds 10 pass thru 10 over head squats (PVC) 10 Spider-Man lunges 10 kipping swings 10 iron cross Skill [...]

Warm-up:   250 m run 2 rounds: 15 jumping jacks 10 airsquats 10 good mornings 5 walk-the-floor Strength:   Power Jerk /superset with 8 BENT [...]

Warm-up:   250 m run 2 rounds: 15 jumping jacks 10 airsquats 10 good mornings 5 walk-the-floor Strength:   Power Jerk /superset with 8 BENT [...]

Warm-up: 400 m run,  then: 2 ROUNDS 10 KBS 10 forward-middle-back 10 lunges with samson stretch 10 baby makers 10 iron cross-overs Skill:  8 mins [...]

Warm-up: 400 m run,  then: 2 ROUNDS 10 KBS 10 forward-middle-back 10 lunges with samson stretch 10 baby makers 10 iron cross-overs Skill:  8 mins [...]

A Chipper of a  Team event of 2, complete for time: 400 m run (together) 40 KBS  55/35 30 burpees over bar 20 push press [...]

CHIPPER FRIDAY !! CrossFit Open WOD - 14.4  (14 mins) 60 Calories Row 50 Toes-to-Bar 40 Wallballs  20/14 30 Power cleans  135/95 20 Ring muscle [...]

Strength:  Cleans 15 mins EMOM 5 x 60% 5 x 70 % 5 x 80% **weight goes up only every 5 minutes** METCON: 12 min [...]

Warm-up:    250 m run then:  2 rounds 20 jumping jacks 5 snatch high pull (from high hang "power" position) 45/35 5 muscle snatch (from [...]

warm- up:   400 m run then 2 rounds for time: 10 pass-thru 10 around the world (PVC) 10 scorpians (opposite of iron cross) 5 [...]