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
Workout of the Day Wednesday Laurel’s Birthday WOD For time: 1 rope climb 2 handstand pushups 3 overhead squats (#75/#45) 4 push press (#75/#45) 5 burpees 6 pistols 7 knees to elbows 8 kettlebell swings (24kg/16kg) 9 wall ball shots (#20/#14) 10 man makers (#35/#20) Performed like the 12 days of Christmas WOD, 1, 21,...Read More
Workout of the Day Tuesday 12 minutes as many rounds as possible 3 deadlifts (#115/#75) 3 hanging power cleans 3 front squats 3 push press 3 back squats 3 rack jerksRead More
Workout of the Day Saturday With a partner, complete for time and reps While teammate 1 covers each distance, teammate 2 completes AMRAP of following movements, and then teammates switch Teammate 1- 200 meter waiters walk (24kg/16kg) / teammate 2- mountain climbers Teammate 1- 200 meter farmers carry (24kg/16kg) / teammate 2- ground to OH...Read More
