Workout of the Day 4 rounds 1st min: row for max calories 2nd min: AMRAP 2 hang muscle snatch/2 overhead squats (#45/#35) 3rd min: hollow body or front plank hold 4th min: KB Filly lunge 5th min: AMRAP sandbag clean and press (#60/#45) 1:00 rest  Read More

Pre WOD Rope climb skill work Workout of the Day 4:00 AMRAP dumbbell deadlift *3  burpees every break 1:00 rest 4:00 AMRAP rope climbs *2 burpees every break 1:00 rest 4:00 AMRAP double unders *1 burpee every break 1:00 rest 4:00 bike for max calRead More

Pre WOD In 15:00 work up to your heaviest set of 10 back squats Workout of the Day 3 rounds for time 15 front squats (#135/#95) 20 toes to barRead More

Workout of the Day For time 22-20-18-16-14 DB push press (#40/#30) DB reverse lunge steps *250/200 meter row after each set  Read More

Pre WOD Partner 2K row for time *switch every 250 meters, partner not rowing holds double KB in front rack position Workout of the Day Quadruple Tabata -plate ground to overhead (#45/#35) -alternating V-ups -OH plate lunges -bike for caloriesRead More

Workout of the Day CrossFit Games Open 20.4 For time 30 Box Jumps (24/20 in) 15 Clean-and-Jerks (95/65 lb) 30 Box Jumps (24/20 in) 15 Clean-and-Jerks (135/85 lb) 30 Box Jumps (24/20 in) 10 Clean-and-Jerks (185/115 lb) 30 Single-Leg Squats 10 Clean-and-Jerks (225/145 lb) 30 Single-Leg Squats 5 Clean-and-Jerks (275/175 lb) 30 Single-Leg Squats 5...Read More