February 2014

Pre WOD 5 rounds not for time Workout of the Day Friday CrossFit Games Open 14.1 10 minutes as many rounds as possible 30 double... Read More

Workout of the Day Thursday “The Seven” 7 rounds for time 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound... Read More

Workout of the Day Wednesday For time 30-20-10 Hanging powerclean (#95/#65) Walking lunge steps (L+R=1) Hand release pushups

Workout of the Day Tuesday 5 rounds :30 to hit fastest 500 meter pace possible 1:00 rest 30 Russian kettlebell swings for time (32kg/24kg) 1:00... Read More

Workout of the Day Monday 14 minutes as many rounds as possible 7 strict pullups 14 dynamic step ups (24″/20″) (L+R=2) 21 abmat situps

Workout of the Day Friday 14 minutes as many rounds as possible 5 kettlebell snatch, R arm (24kg/16kg) 5 KB snatch, L arm 5 strict... Read More

Workout of the Day Thursday 5 rounds for time 300 meter row 15 ring pushups 30 abmat situps Post WOD Weighted good mornings 4 X... Read More

Pre WOD 4 rounds, not for time Workout of the Day Wednesday 5:00 as many rounds as possible 3 power clean (#155/#95) 5 front squats... Read More

Pre WOD Snatch complex Take 15 minutes to work up to your heaviest cyle of -Snatch grip deadlift -Hanging power snatch -Power snatch -Overhead squat... Read More

Workout of the Day Monday 3 rounds for time 15 deadlifts (#185/#135) 30 wall ball shots (#20/#14)(10’/9′) 15 pullups 30 double unders