Friday

Mar 31, 2017

Workout of the Day For time 2000 meter row 800 meter run 40 wall ball shots (#20/#14) 40 ring rows 1K row 400 M run 30 WB shots 30 ring rows 500 M row 200 M run 20 WB shots 20 rings rows      


Thursday

Mar 30, 2017

Pre WOD Every 2 minutes on the minute for 12 minutes 3 front squats Workout of the Day 3 rounds for time 10 kettlebell swings (32kg/24kg) (russian) 10 spiderman pushups 10 KB swings 10 jumping lunges 10 KB swings 10 burpee kick outs 10 KB swings 10 pullups 10 KB swings 10 V-ups


Wednesday

Mar 29, 2017

Pre WOD Every 2 minutes on the minute for 12 minutes 5 hang power clean and push press Workout of the Day Quadruple tabata, not alternating -bent over DB row (#35/#20) -flutter kicks -burpees -russian twists with DB (#35/#20)  


Tuesday

Mar 28, 2017

Pre WOD Every 2 minutes on the minute 12 minutes 5 snatch grip deadlifts Workout of the Day 6 rounds 2:30 200 meter run 10 box jumps (24"/20") AMRAP DB snatch (#50/#35) :30 rest  


Monday

Mar 27, 2017

Pre WOD 3 rounds for quality 10 strict toes to bar 10 weighted back extentions Workout of the Day 20 minutes as many rounds as possible 5 strict pullups 10 hand release pushups 15 squats 25 double unders


Saturday

Mar 25, 2017

Workout of the Day Complete with a partner 7:00 100 meter sled drive (#135/#90), then switch AMRAP double KB cleans (16kg/8kg) 2:00 rest 7:00 15/12 calorie row, then switch AMRAP abmat situps 2:00 rest 7:00 15 jumping squats, then switch AMRAP ground to overhead with bumper plate (#45/#25)  


Friday

Mar 24, 2017

Workout of the Day CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb. Post WOD 3 rounds :30 right side plank :30 rest :30 front plank :30 rest :30 left side plank :30 rest


Thursday

Mar 23, 2017

Pre WOD 5 rounds, not for time 10 single leg romanian deadlifts (5R/5L) 20 hollow rocks Workout of the Day  3 rounds for time 25 calorie row 25 burpees 25 kettlebell swings (24kg/16kg)


Wednesday

Mar 22, 2017

Pre WOD Close grip bench press 5 X 7 Workout of the Day For time "DB Fran" 21-15-9 DB thrusters (50/35) Pullups


Tuesday

Mar 21, 2017

Pre WOD Every 2 minutes on the minute for 10 minutes 3 manmakers Workout of the Day 15 minutes as many rounds as possible 50 meter farmers carry (24kg/16kg) 10 ring dips 10 knees to elbows