Workout of the Day 20 minutes as many rounds as possible 4 DB thrusters (#50#35) 6 toes to bar 24 double undersRead More

Pre WOD 5 rounds, not for time 5 hang muscle clean to strict press 5 weighted pullups Workout of the Day For time 21-18-15-12-9-6-3 Kettlebell swings (24kg/16kg)(Rx+  32kg/24kg) *15 abmat situps and 30 double unders after each set of swings  Read More

Workout of the Day For time 120/85 calorie bike Then, 3 rounds of… 3 rope climbs 20 wall ball shots (#20/#14) 60/40 calorie bike Then, 2 rounds of… 3 rope climbs 20 wall ball shots (#20/#14) 30/21 caloie bike Then, 1 round of… 3 rope climbs 20 wall ball shots (#20/#14)    Read More

Pre WOD 4 rounds, not for time 5 weighted good mornings 15 GHD situps Workout of the Day Every 3 minutes on the minute for 15:00 10 sandbag weighted stepups (#85/#60) 10 box jumps (24″/20″) 10 X 10 meter shuttle sprints *post time of slowest roundRead More

Workout of the Day 3 times through a cycle of… 3 rounds of 5 DB squat cleans (#50/#35)(Rx+ #70/#50) 10 DB bench press Then…. 30/21 calorie row 3:00 restRead More

Workout of the Day CrossFit Games Open 20.1 10 rounds for time  8 ground-to-overheads (#95/#65). 10 bar-facing burpees Time cap: 15 minutesRead More

Pre WOD 5 rounds, not for time 7 close grip bench press 7 romanian deadlifts Workout of the Day Every minute on the minute for 12:00 Even: 10 thrusters Odd: 20 kettlebell swings *athlete choice for weight, AHAP while still being able to maintain pace with clockRead More

Workout of the Day Every 10:00 for 40 minutes 400 run 500/400 row 1 mike bike 20 jumping squats 15 pushups 10 pullups *post time of slowest roundRead More

Pre WOD Every 2:00 on the minute for 8:00 4 front squats Every 2:00 on the minute for 8:00 4 back squats Workout of the Day 5 rounds 3:00 20/15 calorie row AMRAP clean and jerk (#185/#125) 1:00 restRead More

Workout of the Day 3 rounds 20/15 calorie Assault bike 40 double unders 20 deadlifts (#225/#155) 40 double unders 20 toes to bar 2:00 rest between rounds, record time of slowest round  Read More