Workout of the Day 7 rounds for time 20/15 calorie Assault bike 10 hang power snatches (#95/#65 2 rope climbs (1 legless/1 with legs)    Read More

Workout of the Day “Holleyman” 30 rounds for time 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep    Read More

Pre WOD Deadlift 2-2-2-2-2-2 Workout of the Day 15 minutes as many rounds as possible 300/200 meter row 30 double unders 10 burpeesRead More

Pre WOD Every 3 minutes on the minute for 12 minutes 10 back squats Workout of the Day 5 rounds for time 3 strict pullups 6 hand release pushups 9 kettlebell swings (32kg/24kg) 12 squats 15 abmat situps OR, advanced version of… 3 muscle ups 6 handstand pushups 9 KB snatches (32kg/24kg) 12 pistols 15...Read More

Workout of the Day Witth a partner.. 27 minutes as many rounds as possible P1: 3 front squats (#145/#100) 6 devils press (#35/#20) 9 C2B pullups *score total reps plus caloriesRead More

Workout of the Day CrossFit Games Open 19.1 15 minutes as many rounds as possible 19 wall ball shots (#20/#14) 19 calorie row  Read More

Workout of the Day Every 4 minutes on the minute for 24 minutes 12 DB snatches (#50/#35) or (#70/#55) 12 lateral burpees over DB 12 X 10 meter shuttle sprints *post time of slowest round    Read More

Workout of the Day “Jack” 20 minutes as many rounds as possible 10 push press (#115/#75) 10 kettlebell swings (24kg/16kg) 10 box jumps (24″/20″)  Read More

Pre WOD Squat clean 5-5-3-3-1-1 Workout of the Day Assault bikr for time 50 calorie Assault bike for time OR 500 meter row for timeRead More

Workout of the Day “Mike Goerne” For time 40 calorie row 37 DB bench press (#50/#35) 37 deadlifts (#185/#125) 100 double unders 37 thrusters (#75/#55) 37 box jumps (24″/20″) 100 double unders 37 burpees 37 DB weighted step ups (#35/#25)(24″/20″) 40 calorie rowRead More