Pre WOD Partner 2K row for time *switch every 250 meters, partner not rowing holds double KB in front rack position Workout of the Day Quadruple Tabata -plate ground to overhead (#45/#35) -alternating V-ups -OH plate lunges -bike for caloriesRead more

Workout of the Day CrossFit Games Open 20.4 For time 30 Box Jumps (24/20 in) 15 Clean-and-Jerks (95/65 lb) 30 Box Jumps (24/20 in) 15 Clean-and-Jerks (135/85 lb) 30 Box Jumps (24/20 in) 10 Clean-and-Jerks (185/115 lb) 30 Single-Leg Squats 10 Clean-and-Jerks (225/145 lb) 30 Single-Leg Squats 5 Clean-and-Jerks (275/175 lb) 30 Single-Leg Squats 5 Clean-and-Jerks (315/205 lb)Read more

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