Pre WOD 2000 meter row for time Workout of the Day CrossFit Games Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb....Read More

Pre WOD In 15 minutes, complete as many strict pullups and hand release pushups as possible Workout of the Day 12 minutes as many reps as possible 12 deadlifts (#185/#135) 9 wall ball shots (#20/#14)(10’/9′) 6 burpees  Read More

Pre WOD Thruster 5 X 10 Workout of the Day 15 minutes as many rounds as possible 300 meter row 20 walking lunge steps 10 ring dips  Read More

Pre WOD Power clean 5-5-3-3-1-1 Workout of the Day Every minute on the minute for 20 minutes Even: 3 push press (AHAP) and 5 strict pullups Odd: 5 burpees and 25 double unders      Read More

Pre WOD Bulgarian split squat 4 X 12 (6R/6L) Workout of the Day Alternating Tabata -Dumbbell step ups (#30/#20) -Abmat situps -Ice skaters -PushupsRead More

Workout of the Day In teams of 4, complete for time.. 200 wall ball shots with 3 balls, then.. Each teammate completes.. 10-1 bench press (BW) 20-2 kettlebell swings (24kg/16kg) 20 double unders Teammates rotate through positions with one members spotting BP Then… 400 meter run togetherRead More

Pre WOD 4 rounds, not for time 10 dumbbell pullovers 10 weighted good mornings Workout of the Day CrossFit Games Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.  Read More

Pre WOD Front squats 8 X 2 Workout of the Day For max reps every minute on the minute for 18 minutes 0:00-1:00 DB power cleans (#40/#25) 1:00-2:00 wall ball shots (#20/#14)(10’/9′) 2:00-3:00 double unders  Read More

Pre WOD Every 2 minutes on the minute for 14 minutes 5 push press Workout of the Day 6 rounds 2:00 20/15 calorie row AMRAP of power snatch (#75/#55) 1:00 rest Score total power snatches  Read More

Pre WOD Every minute on the minute for 10 minutes Even: 5 deadlifts Odd: 10 strict knees to elbows Workout of the Day In 20 minutes, complete as many pullups as possible Every break you must do 10 X 10 meter shuttle run    Read More