Workout of the Day On a 4:00 running clock…500/400m Row15 Power Snatch*Max Double Unders in Time Remaining-Rest 1:00 between sets- *Power Snatch reps decrease by 3 each set…15-12-9-6SET 1 – 15 Reps @ (95/65)SET 2 – 12 Reps @ (115/75)SET 3 – 9 Reps @ (135/95)SET 4 – 6 Reps @ (155/105)Read More
Workout of the Day For time 40/30 Cal Bike40 Single DB Alt. Step-Ups (50/35) (24/20)*20 Handstand Push-Ups40 Pull-Ups20 Handstand Push-Ups40 Single DB Alt. Step-Ups40/30 Cal BikeRead More
Workout of the Day Every minute on the minute for 25:00 1st min: 7-10 deficit pushups2nd min: 8/8 lateral step ups (24″/20″)3rd min: 20 DB slides (#50/#35)4th min: 20 DB goblet squats5th min: bike or row for calsRead More
Pre WOD On a 20:00 running clock, find a heavy 1 rep snatch Workout of the Day For time 30 DB Devil’s Push Press* (50/35) *1 Devil’s Press + 1 Push Press = 1 RepRead More
Workout of the Day Every minute on the minute for 30:00 1st min: 5-7 ring muscle-ups or strict pullups2nd min: 60 double unders3rd min: 20 Russian KB swings (70/53)|(53/35)4th min: 12 Alt. pistol squats or 24 air squats5th min: :50 single arm KB front rack hold* *Switch arms at :25 markRead More
Get ready RFCF, The CrossFit Open begins 1 month from today. Just 3 weeks this time with multiple variations of each workout those weeks accessible to every ability level out there including equipment free workouts. You can register here… https://games.crossfit.com/cf/login?flow=games…Read More
Workout of the Day 8:00 AMRAP8 Toes to Bar8 Handstand Push-Ups8 DB Power Cleans (50/35)-Rest 1:00-6:00 AMRAP6 Toes to Bar6 Handstand Push-Ups8 DB Power Cleans-Rest 1:00-4:00 AMRAP4 Toes to Bar4 Handstand Push-Ups 8 DB Power CleansRead More
Workout of the Day 5 rounds as many reps as possible 1:00 Burpee + Extra Push-Up1:00 Russian Twists1:00 Alt Sit-Thrus1:00 Walking Lunges1:00 Tuck-Ups Rest 1:00 between roundsRead More
