260314 For time: - RX - For time with a partner: 800-m run Handstand walk (300 ft) 50 Russian KB swings (53/70 lb) 400-m run 50 strict handstand push-ups 30 Russian KB swings 200-m run 50 hand-release push-ups 50 Russian KB swings - Partners run together, split the rest. - INTERMEDIATE - For time: 800-m run 60 shoulder taps in a handstand against a wall 45 Russian KB swings (35/53 lb) 400-m run 45 pike push-ups 45 Russian KB swings 200-m run 45 hand-release push-ups 45 Russian KB swings - Partners run together, split the rest. - BEGINNER - For time: 400-m run Bear crawl (300 ft) 35 Russian KB swings (18/26 lb) 200-m run 35 double-DB shoulder presses (15/20 lb) 35 Russian KB swings 200-m run 35 hand-release push-ups from the knees 35 Russian KB swings - Partners run together, split the rest. - MASTERS 55+ - For time:...Read more

CrossFit Open 26.3 TBDRead more

260312 - RX - Every 3:00 for 10 sets: 250-m row - Rest the remainder of each interval. - INTERMEDIATE - Same as Rx'd - BEGINNER - Every 3:00 for 10 sets: 150-m row - Rest the remainder of each interval. - MASTERS 55+ - Same as Rx'd Post-workout accessory 1 set: 200-m double-KB front-rack carry or sandbag carry at the chestRead more

260311 For time: - RX - For time: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30 toes-to-bars 400-m run - INTERMEDIATE - For time: 400-m run 30 hanging knee raises to chest level 400-m run 5 wall walks 400-m run 30 hanging knee raises to chest level 400-m run - BEGINNER - For time: 200-m run 20 hanging knee raises to waist level 200-m run 5 inchworm + push-ups 200-m run 20 hanging knee raises to waist level 200-m run - MASTERS 55+ - For time: 400-m run 30 toes-to-bars 400-m run 10 partial wall walks 400-m run 30 toes-to-bars 400-m run Post-workout accessory 3 sets: 10 good mornings - Build in load, but only as quality mechanics allow.Read more

260310 4 rounds for reps: - RX - 4 rounds for reps: :40 double-DB push presses (35/50 lb) :20 rest :40 double-DB deadlifts :20 rest :40 double-unders :20 rest - INTERMEDIATE - 4 rounds for reps: :40 double-DB push presses (20/35 lb) :20 rest :40 double-DB deadlifts :20 rest :40 double-unders :20 rest - BEGINNER - 4 rounds for reps: :40 double-DB push presses (10/15 lb) :20 rest :40 double-DB deadlifts :20 rest :40 single-unders :20 rest - MASTERS 55+ - 4 rounds for reps: :40 double-DB push presses (20/35 lb) :20 rest :40 double-DB deadlifts :20 rest :40 double-unders :20 rest Post-workout strength Accumulate: 20 kipping pull-ups 15 strict pull-ups 10 weighted strict pull-upsRead more