Pre WOD 100 hand release pushups Pushups are to be done as perfectly as possible, not as fast as possible   Workout of the Day Wednesday 3 rounds of.. 3:00 as many reps as possible 3 deadlift (#245/#145) 6 burpees 9 lateral bar hops (L+R=1) 1:00 restRead More

Workout of the Day Tuesday For time 500 meter row 50 wall ball shots (#20/#14)(10’/9′) 400 M row 40 WB shots 300 M row 30 WB shots 200 M row 20 WB shots 100 M row 10 WB shotsRead More

Workout of the Day Filthy Fifty For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood50 walking Lunge steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders  Read More

Pre WOD Sprint 800, 400, 200, 100 meters Rest between intervals is time between 1st person finishing and last person finishing Workout of the Day Saturday Partner “Hansen” For time with a teammate, complete.. 150 kettlebell swings 150 burpees 150 toes to barRead More

Pre WOD 4 rounds, not for time 400 meter run 20 V ups Workout of the Day Friday CrossFit Games Open WOD 14.3 8 minutes , as many reps as possible 10 deadlifts, 135 / 95 lb.  15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch...Read More

Workout of the Day Thursday Paleo Challenge WOD #2 5:00 row for max calories 1:00 rest 4:00 amrap kettlebel swings (24kg/16kg) 1:00 rest 3:00 amrap box jumps (24″/20″) 1:00 rest 2:00 amrap pullups 1:00 rest 1:00 10 meter shuttle sprints Compare to 1/30/14 Read More

Pre WOD 5 rounds, not for time Workout of the Day Elizabeth 21-15-9 Clean (135/85lb) Ring dipsRead More

Workout of the Day Tuesday 10 minutes as many rounds as possible 10 med ball cleans (#20/#14) 10 overhead walking lunge steps with med ball   Post WOD 100 partner med ball situps over boxRead More

Pre WOD 5 rounds, not for time Workout of the Day Monday Paleo Challenge WOD #1 redo For time: 750 meter row, then.. 3 rounds 30 abmat situps 20 push press (#95/#65) 10 burpees, then.. 500 meter row Compare to 1/27/14Read More

Workout of the Day Friday Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    95-lb. overhead squats, 10 reps    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    95-lb. overhead squats, 12 reps    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    95-lb. overhead squats,...Read More