Pre WOD Press 3 x 5 Push press 3 X 3 Push/split jerk 3 X 1 Workout of the Day In 10 minutes, complete as many box jumps as possible (25″/20″) Every minute on the minute complete 3 deadlifts (#275/#195)  Read More

Pre WOD 1 arm bent over dumbbell rows 5 X 20 (10R/10L) Workout of the Day In 12 minutes, climb as far up in reps as possible 3 kettlebell swings (24kg/16kg) 3 goblet squats 3 burpees 6 KB swings 6 goblet squats 6 burpees 9/9/9, 12/12/12, etc……Read More

Pre WOD Every minute on the minute for 10 minutes 1 power clean Workout of the Day CF Games Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar...Read More

Workout of the Day 10 rounds as many reps as possible :30 ring rows :30 rest :30 abmat situps :30 rest :30 hand release pushups :30 rest :30 squats :30 restRead More

Pre WOD 3 rounds for quality 10-15 GHD situps 10 landmine twists 1:00 front plank Workout of the Day 14 minutes as many reps as possible of dumbbell push press (#30/#20) Every minute on the minute run 4 X 10 shuttle sprints  Read More