Workout of the Day Thursday Paleo Challenge WOD #2 For time: 500 meter row 25 burpee box jumps (24″/20″) 400 M row 20 BBJ 300 M row 15 BBJ 200 M row 10 BBJ 100 M row 5 BBJ Read More
Pre WOD 4 rounds, not for time Workout of the Day Wednesday For time: 40 shoulder to overhead (#135/#85) Each time bar is set down perform 30 walking lunge stepsRead More
Pre WOD 3 position clean 1-1-1-1-1-1-1 -floor -above knee -high hang All three done in sucession = 1 rep Workout of the Day Tuesday For time: 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (32kg/24kg) Push ups (hand release) Knees to elbowsRead More
Pre WOD Alternate movements Workout of the Day Monday Paleo Challenge WOD #1 4 rounds for time: 400 meter run 25 wall ball shots (#20/#14) 10 deadlifts (bodyweight)Read More
Pre WOD Tabata flutter kick Workout of the Day Saturday With a partner, complete for time: 1K row (alternate every 250 meters) 20 burpees 30 deadlifts (70% average BW of teammates) 40 wall ball shots (#20/#14) 50 box jumps 40 wall ball shots 30 deadlifts 20 burpees 1K row Only 1 teammate works at a...Read More
Workout of the Day Friday CrossFit Games Open 13.5 In 4:00, complete as many rounds and reps as possible of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under...Read More
Pre WOD Complete for max reps: 3:00 squats 1:00 rest 3:00 wall walks 1:00 rest 3:00 situps 1:00 rest 3:00 hand release pushups Workout of the Day Thursday Every minute on the minute for 12 minutes peform: 3 hanging power cleans (#115/#85) Max reps pullups Score is total pullups completed Read More
Pre WOD 4 rounds for quality: Workout of the Day Tuesday 3 rounds for time: 300 meter row 20 kettlebell clean and push press (24kg/16kg) 20 box jumps (24″/20″)Read More
Pre WOD In 15 minutes, find your heaviest 1 rep deadlift Workout of the Day Monday 16 minutes as many rounds as possible: 3 deadlift @ 75% 6 burpees 9 wall ball shots (#20/#14)Read More
