Workout of the Day Tuesday 4 rounds for time: 30 jump and touch (12″ outside reaching height) 20 deadlifts (#185/#115) 10 handstand pushups   CF Cardio WOD 8 X 400 meter runs Pick pace group, no changing during WOD Adv: 2:15-2:30 Int: 2:45-3:00 Beg: 3:15+ Interval time includes any leftover time to rest Post WOD...Read More

Pre WOD Muscle up skill work/practice Workout of the Day Nasty Girls 3 rounds for time: 50 Squats 7 Muscle ups 10 Hang Power Clean (#135/#95)Read More

Workout of the Day Friday 10 rounds for time 15 deadlifts (#135/#85) 15 pushupsRead More

Workout of the Day Thursday Paleo WOD 2 For time: 500 meter row 25 burpee box jumps (24″/20″) 400 meter row 20 BBJ 300 meter row 15 BBJ 200 meter row 10 BBJ 100 meter row 5 BBJ   Compare to 4/11/13 CrossFit Cardio WOD Timing intervals 5:00 push, 2:30 recovery 6:00 push, 3:00 recovery...Read More

Pre WOD Every minute on the minute for 8 minutes complete: Workout of the Day Wednesday 3 rounds for total reps 2:00 200 meter run, then, amrap of sumo deadlift highpull (#75/#45) 1:00 rest 2:00 200 meter run, then, amrap of hanging power snatch (#75/#45) 1:00 restRead More

Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time: 70 burpees 60 situps 50 kettlebell swings (24kg/16kg) 40 pullups 30 handstand pushups CrossFit Cardio WOD 5 rounds Shuttle runs 10-20-30-40 50 lunge steps 50 double unders Rest 1:00 between roundsRead More

Pre WOD Perform hollow rocks after each set of pressse Workout of the Day Monday Paleo Challenge WOD #1 4 rounds for time: 400 meter run 25 wall ball shots (#20/#14) 10 deadlifts (BW) Compare to 4/08/13Read More

Workout of the Day Saturday With a partner, complete for time 100 wall ball shots (#20/#14) 100 pullups 100 alternating single leg squats 100 alternating single arm dumbbell snatch (#50/#35) One teammate always working, other teammate holds plank position during breaksRead More

Pre WOD Tabata double unders Workout of the Day Friday For time: 21-15-9 Power snatch (#135/#95) Toes to bar Post WOD Accumulate 2 minutes in each of the following positions: Couch stretch (1:00 per leg) Pigeon pose Bottom of squat w/ rack T spine rollRead More

Pre WOD Partition in any manner Workout of the Day Thursday For time: 1000 meter row 30 pullups 30 double kettlebell squat clean to thruster (24kg/16kg) 30 box jumps (30″/24″)Read More