Schedule: 5:30am-Michael 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-Dan Workout of the Day, 10 Rounds for Time: 7 push-press (95,65) 7 burpees 7 box Jump overs (24,20) Intention; under 15 minutes  

Schedule, 5:30am-KC 12:00pm-Dan 4:30pm-Patrick (s&c) 5:30pm-Open GYM, Franco 7:00pm-Sirius Burn, Dallas CrossFit Workout of the Day, I) Deadlift (7×3) Go up each set, but stay below 80% of your 1rm max II) Tabata These (19 min total w/rest) ***your score per movement is the FEWEST number of reps completed in any interval (ie if you…

  Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Dixy Workout of the Day, 4 rounds for time 15 box jump overs (24,20) 12 sumo deadlift high-pulls (95,65) 9 power snatches (95,65) Intention=under 15:00

  Schedule 5:30am-KC 12:00pm-Dan 4:30pm-Patrick 5:30pm-Dan 7:00pm-Dan Workout of the Day, For Time: 100 double unders/sub 2:1 singles 800m run 60 toes to bar 40 thrusters (75,55) 20 alternating front rack back step lunges (75,55) Intention=Under 20:00

Schedule: 5:30am-Michael 12:00pm-Kasey 4:30pm-Carina 5:30pm-Carina 7:00pm-KC Workout of the Day, I) 10 minute EMOM 3 position power clean (high hang + top of the knee + ground) high hang + top of the knee + ground (ascend in load over the 10 minutes, use as an opportunity to work on the improving your mechanics) II)…

The CrossFit OPEN starts tomorrow night. CrossFit HQ has made changes to the CrossFit Games process. What does that mean in regards to you? Well…not much lol :). We will still do what we’ve done for the past few years. The WOD on Friday’s for the next 5 weeks will be whatever that week’s open…

  Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dixy 7:00pm-Dixy Workout of the Day, I) After squat prep: “Bring Sally Up” Back Squat Challenge at (95,65) ***be careful to focus on keeping tension in the bottom to protect your back II) Back Squat Safety and POP Ascend in load across all sets:            …

  Schedule: 5:30am-KC 12:00pm-Dan 4:30pm S&C-Patrick 5:30pm-Dan 7:00pm-Dan Workout of the Day, 5 Rounds For Time: 15 box jumps (24,20) 15 kb swings (53,35) 15 pull-ups Intention: The “firebreather” time challenge is sub 13 minutes. The general intention is under 15 minutes. Scale as needed and enjoy!

  Schedule: 5:30am-Michael & Dan 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-Kasey Workout of the Day, My Salute to America’s past Presidents: 4 Rounds for total reps, rest 1:00 after each full round 1:00 of hang power cleans (95,65) 1:00 of handstand push-ups, or scale with push-presses using your pwr clean bar  (95,65) 1:00 sit-ups 1:00 burpees 1:00…

  Schedule 5:30am-Michael! 12:00pm-Dan! 5:30pm-Dallas! Wacky Friday Mash, do 1,2, or all 3 parts as needed for a good workout:) 40:00 clock (it will be very challenging to rx all of this, consider scaling movements/loads that will significantly slow you down and save the skill practice for 1 WOD a day workouts, or just do…