Workout of the Day New Year’s Eve 2013 seconds as many rounds as possible (33:33) 20 cal row 13 wall ball shots (#20/#14) 20 box jumps (24″/20″) 13 hand release pushups 20 burpees 13 kettlebell swings (24kg/16kg)Read More

Workout of the Day Monday 16 minutes as any rounds as possible 6 power snatch (#95/#65) 30 double undersRead More

Workout of the Day Saturday In teams of 4, each teammate completes a full tabata interval of the following movements Row for calories Abmat situps Dumbbell ground to overhead (#30/#20) Jumping barbell squats (#45/#30) Score is total of each teammate’s low interval score for each movementRead More

Pre WOD Partition as necessary, not for time Workout of the Day DT 5 Rounds for time (155/115lb) 12 Deadlift 9 Hang Clean 6 Push PressRead More

Workout of the Day Christmas Eve “12 days of CrossFit” For time 1 handstand pushups 2 box jumps (30″/24″) 3 thrusters (#95/#65) 4 pullups (chest to bar) 5 burpees 6 knees to elbows 7 walll ball shots (#20/#14) 8 kettlebell swings (24kg/16kg) 9 double unders 10 overhead walking lunge steps (#45/#25) 11 pushups 12 hanging...Read More

Workout of the Day Monday 18 minutes as many rounds as possible 250 meter row 6 thrusters (#95/#65) 9 pullupsRead More

Workout of the Day Saturday In teams of 5, complete 2 rounds for max reps 2:00 kettlebell swings (24kg/16kg) 2:00 mountain climbers 2:00 situps 2:00 dumbbell thrusters (#30/#20) 2:00 lateral paralette jumps 2:00 restRead More

Pre WOD Death by 10 meters + pushups Workout of the Day Friday 3:00 as many reps as possible 7 med ball cleans (#20/#14) 7 burpees 1:00 rest 3:00 as many reps as possible 7 wall ball shots 7 box jumps (24″/20″) 1:00 rest 3:00 as many reps as possible 7 med ball overhead walking lunge...Read More

Pre WOD 4 rounds not for time Workout of the Day Thursday For time 750 meter row 21-15-9 Kettlebell swings (32kg/24kg) Knees to elbows 750 meter rowRead More

Pre WOD Every minute on the minute for 7 minutes perform Workout of the Day Wednesday 10 rounds as many reps as possible :30 sumo deadlift high pull (#75/#45) :30 lateral over the bar burpees :30 squats :30 restRead More