WOD: A. Back Squat (6 reps @ 3011 x 6 sets rest 2 min ) every set but empty bar counts B. EMOM 1st min: [...]

30 min EMOM: 1st min: 2 rope climbs 2nd min: 50ft perfect bear/ quadruped crawl 3rd min: 10 standing dbell strict press 4th min: :30 [...]

WOD: In teams of 2: 7 min AMRAP Burpees to 45lb plate "Non-working" partner must perform OH Barbell Hold for counterpart to accumulate burpees. Rx+ [...]

WOD: @ 85% effort :30 Row for cals :30 rest :30 Ski for cals :30 rest :30 Airbike :30 rest :30 Double Unders :30 rest [...]

WOD: A1: 1 1/4 Back Squats  (5 reps w/ :03 initial descend x 6 sets rest :45) https://www.youtube.com/watch?v=WpxxIN_YeLA A2: Metcon (No Measure) Supinated Pullup Hold, [...]

WOD: A1: Seated Dumbbell strict press (8 reps @ 3011 x 4 sets rest :45) Score is weight of heaviest dbell A2: Split Stance Romanian [...]

WOD: 12 days of Christmas  (Time) 12 Days of Christmas 1 :20 Front Bridge Hold 2 Clapping Push ups 3 Toes to bar 4 Pullups [...]

WOD: A1: Bench Press (10 reps x 5 sets rest :20 ) A2: Metcon (AMRAP - Reps) :60 AMRAP Double Unders x 5 sets rest [...]

WOD: In teams of 2: (1 bar per team) work to 1rm thruster within 12 min *taken from ground, may power or squat* *Athlete must [...]

WOD: A. Power Clean (take 10 sets until max within 10 sets ) B. CrossFit Games Open 14.4 (AMRAP - Reps) 14-Minute AMRAP: 60 Calorie [...]