October 2019

Pre WOD 4 rounds, not for time 20 1 arm DB rows (10R/10L) 5-10 weighted ring dips Workout of the Day 15 minutes as many... Read More

Workout of the Day 25 minutes as many rounds as posible 100 double unders 50 wall ball shots (#20/#14) 40 cal row 30 DB snatch... Read More

Pre WOD Every 1:30 for 7 rounds 1 clean and jerk Workout of the Day EMOM 10 minutes 10 bar facing burpees

Pre WOD Bulgarian split squat 4 X 10 (5R/5L) Workout of the Day Every 2:30 for 5 rounds 20 goblet squats (32kg/24kg) 10 pullups (Rx+... Read More

Workout of the Day 25 minutes as many rounds as possible with a partner P1: 30/21 calorie bike P2: AMRAP 20 KB swings/20 box jumps/20... Read More

Workout of the Day CrossFit Games Open 20.3 For time 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155... Read More

Workout of the Day “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 x bodyweight) Bench press (BW) Clean (.75 x BW)  

Pre WOD Every 2:30 for 15:00 5 back squats Workout of the Day For max calories :30 bike :30 rest 1:00 bike 1:00 rest 1:30... Read More

Workout of the Day 5 rounds 20 pullups 30 pushups 40 squats 50 situps *rest exactly 3:00 between rounds, post time of each round