Workout of the Day 4 Rounds 5:00 AMRAP15/12 Cal Row15 DB Floor Press (50/35)15 Box Jumps (24/20) -Rest 1:00 b/t Sets- *Pick up where you left off each Set. Post WOD For quality 2-4-6-8-10-8-6-4-2V-Ups or Tuck-UpsHollow RocksRead More

Pre WOD Overhead squat 4 X 3 Workout of the Day 6 Rounds For Time* 35 Double Unders**25 Air Squats10 Toes to Bar *After EVEN NUMBER rounds (2,4,6) complete a 200m Run. Workout ends with 200m run. **Option for ‘Unbroken’ Double Unders Post WOD 3 sets for quality :30/:30 Single Leg Glute Bridge Hold1:00 Slow...Read More

Pre WOD In 20:00, build to a heavy complex of… 1 clean deadlift + 1 hang power clean + 1 power clean Workout of the Day “Cupid Shuffle” EMOM x 14 MINUTES*MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)MIN 2 – 2 Burpees Over Bar + Max Power CleansMIN 3 –...Read More

Workout of the Day E2MOM For 28:00 Min 1 & 2: 24/20 cal rowMin 3 & 4: AMRAP of,,,4 alternating DB snatches (50/35)6 DB goblet squats8 DB slidesRead More

Pre WOD In 25:00, build to your heaviest 5 rep bench press, then complete a max rep set at 50% of your heaviest set Workout of the Day For Time 21-15-9-15-21Alt. Jumping Lunges*Hand Release Push-Ups *L+R = 1-RepRead More

Pre WOD 3 sets for quality :30-1:00 Handstand Hold10 Slow Barbell Good Mornings1:00 Row**Increasing efforts each round. Start easy, increase to hard Workout of the Day CrossFit Games Open 17.4 13:00 AMRAP 55 Deadlifts (225/155)55 Wall Balls (20/14)|(14/10)55 Cal Row55 Handstand Push-UpsRead More

Workout of the Day EMOM For 20:00 MIN 1 – 15 Burpee Over BarMIN 2 – Max Hang Power Cleans (135/95)MIN 3 – 1:00 Front Rack Hold*MIN 4 – Rest *Accumulate as much time as possible in the Front Rack. Post WOD 3 sets for qualityMax reps strict knees to elbow or strict toes to...Read More

Pre WOD Overhead squat 1 X 3 1 X 3 1 X 3 Workout of the Day 2 Rounds For Time 35/28 Cal Bike25 Box Jumps (24/20)10 Overhead Squats or Front Squats (165/115)Read More

Workout of the Day “Annie Up” For time 50-40-30-20-10Double Unders2-4-6-8-10Ring Muscle-Ups or burpee pullups50-40-30-20-10Sit-Ups* *GHD optional Post WOD 3 sets for quality 30 alternating DB hammer curls30 banded tricep extentionsRead More

Workout of the Day 2:00 max wall ball shots (#20/#14) 1:00 rest 8:00 AMRAP 25 KB swings (24kg/16kg) 10 box jumps (24″/20″) 2:00 rest 8:00 AMRAP 25 jumping pullups 10 weighted box step overs w/KB 1:00 rest 2:00 max wall ball shotsRead More