Pre WOD Back squat 4 X 10 Workout of the Day Alternating tabata -10 meter shuttle sprint – box jump (24″/20″) – burpees – jumping lunges *score is total of lowest 4 intervals of each movementRead More

Pre WOD Dumbbell bench press 5 X 7 Workout of the Day 7 rounds 1:00 row for max calories :30 rest 1:00 max lengths of 10 meter high/low KB carry 24/32    16/24 (:30 R arm up/L arm down, :30 L arm up/R arm down) :30 rest    Read More

Pre WOD Every minute on the minute for 12 minutes 1 power snatch 1 overhead squat Workout of the Day For time 1 rope climb 12 thrusters (#115/#85) 50 double unders 1 rope climb 9 thrusters 50 DU’s 1 rope climb 6 thrusters 50 DU’s 1 rope climb 3 thrusters 50 DU’sRead More

Pre WOD Bent over barbell row 5 X 5 Workout of the Day 18 minutes as many rounds as possible 18 calorie row 18 hand release pushups 18 kettlebell swings (24kg/16kg)Read More

Workout of the Day CrossFit Games Open Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Women use 35-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 and 18.2aRead More

Pre WOD Every :90 for 12:00 1 power clean 1 hang squat clean Workout of the Day 5 rounds for time 500 meter row 15 wall ball shots (#20/#14) 50 double undersRead More