Pre WOD 4 rounds, not for time 20 1 arm DB rows (10R/10L) 5-10 weighted ring dips Workout of the Day 15 minutes as many rounds as possible 9 hang power cleans (#155/#105) 12 box jumps (24″/12″) 9 push jerks 12 toes to barRead More

Workout of the Day 25 minutes as many rounds as posible 100 double unders 50 wall ball shots (#20/#14) 40 cal row 30 DB snatch (#50/#35) 20 toes to bar 10 bar muscle upsRead More

Pre WOD Every 1:30 for 7 rounds 1 clean and jerk Workout of the Day EMOM 10 minutes 10 bar facing burpeesRead More

Pre WOD Bulgarian split squat 4 X 10 (5R/5L) Workout of the Day Every 2:30 for 5 rounds 20 goblet squats (32kg/24kg) 10 pullups (Rx+ chest to bar or strict) Bike for max calories :30 rest *score is total calories  Read More

Workout of the Day 25 minutes as many rounds as possible with a partner P1: 30/21 calorie bike P2: AMRAP 20 KB swings/20 box jumps/20 wall ball shots *each partner picks up were the other one left offRead More

Workout of the Day CrossFit Games Open 20.3 For time 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walkRead More

Workout of the Day “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 x bodyweight) Bench press (BW) Clean (.75 x BW)  Read More

Pre WOD Every 2:30 for 15:00 5 back squats Workout of the Day For max calories :30 bike :30 rest 1:00 bike 1:00 rest 1:30 bike 1:30 rest 2:00 bike 2:00 rest :30 row :30 rest 1:00 row 1:00 rest 1:30 row 1:30 rest 2:00 rowRead More

Pre WOD Push press 5 X 5 Workout of the Day 5 rounds for time 40 double unders 20 DB snatch (#50/#35)(Rx+ #70/#50) 10 burpee box jumps (24″/20″)(Rx+ 30″/24″)Read More

Workout of the Day 5 rounds 20 pullups 30 pushups 40 squats 50 situps *rest exactly 3:00 between rounds, post time of each roundRead More