Pre WOD On a 25:00 running clock, build to your heaviest 1 rep back squat Workout of the Day 4 Rounds ON A 2:30 RUNNING CLOCK…20/15 Cal BikeMax Reps in the Remaining Time…EVEN ROUNDS: Push-UpsODD ROUNDS: No Push-Up Renegade Rows (50/53)Read More

Workout of the Day 3 Rounds For Time 80 Double Unders12 Hang Power Snatch (135/95)6 Up-Down Ring Muscle-Ups Post WOD For quality 20-15-10-15-20Shoulder tapsStraight Leg Sit-UpsRead More

Workout of the Day 4 Rounds ON A 7:00 CLOCK…800m Run10 Alt. DB Farmer’s Lunges (50/35)*10 Toes to Bar* Rest with Time Remaining… -No Additional Rest b/t Sets-*Add 5 Reps each set.Read More

Pre WOD On a 25:00 running clock, find your heaviesy 1 rep deadlift Workout of the Day CrossFit Games Open 13.2 10:00 AMRAP5 Shoulder to Overhead (115/75)10 Deadlifts15 Box Jumps (24/20)Read More

Pre WOD On a 20:00 running clock, find your heaviest 1 rep bench press Workout of the Day EMOM x 8 MINUTESMIN 1 – :50 Max Cal Cardio Choice (Row or Bike)MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)Immediately Into…EMOM x 8 MINUTESMIN 1 – :50 Max Cal Cardio Choice (Row...Read More

Workout of the Day Filthy Fifty For Time:50 Box Jumps (24″/20″)50 Jumping Pull-ups50 KB Swings (1 pood)50 Walking Lunges50 Knees-to-Elbows50 Push press (45#/35#)50 Back Extensions50 Wallball Shots (20#/14#)50 Burpees50 Double-undersRead More

Pre WOD 3 sets20 Banded Lat Push Down3-5 Kip Swings2-4 Kipping Pull-Up w/:02 Pause at Top -Rest As Needed b/t Sets- Workout of the Day 4 Rounds For Time Strict Pull-Ups16 Alt. DB Hang Muscle Snatch (35/20)**6 Pull-Ups24 Sit-Ups8 Chest to Bar Pull-Ups48 Double Unders *If you finish the 4 Rounds in 12:00 or less...Read More

Pre WOD Deadlift 1 X 5 @ 40% 1 X 5 @ 50% 1 X 5 @ 60% *based off 90% of 1RM Worout of the Day EMOM For 16:00 MIN 1&2 – 35/28 Cal BikeMIN 3 – 7 Sumo Deadlifts (275/185) + Max Up-Downs to a TargetMIN 4 – Rest (Score is Total Reps...Read More

Pre WOD Back squat 1 X 5 @ 40% 1 X 5 @ 50% 1 X 5 @ 60% Workout of the Day 5 Rounds 3:00 AMRAP12 DB Goblet Squats (50/35)8 Alt. DB Goblet Lunges100m Run -Rest 1:00 b/t Sets- *Pick-up where you left off.Read More

Pre WOD Snatch and muscle up skill work Workout of the Day CrossFit Games Open 19.4 3 rounds for time10 Power Snatches (95/65)12 Bar Facing Burpees -Rest 3:00- 3 rounds for time10 Bar Muscle-Ups12 Bar Facing BurpeesRead More