Pre WOD 4 rounds, not for time 30 meter sled push (#205/#160) 1:00 handstand hold No rest after sled drive, go immediately to handstand hold Rest as necessary between rounds Workout of the Day Friday 5:00 AMRAP 7 sumo deadlift high pull (#75/#45) 35 double unders 2:00 rest 5:00 AMRAP 7 push press (#75/#45) 7...Read More

Workout of the Day Thursday 3 rounds for time: 400 meter run 10 kettlebell swings (32kg/24kg) 500 meter row 10 knees to elbows   CrossFit Cardio WOD Run each interval with 1:00 rest between 8:00 marathon pace 6:00 marathon pace 5:00 half marathon pace 4:00 10K pace 3:00 5 mile pace 2:00 5K pace 1:00...Read More

Workout of the Day Wednesday 3 rounds for time: 100 meter farmers carry (24kg/16kg) 50 meter bear crawl 25 burpees Compare to 10/16/12Read More

Pre WOD In 15 minutes, find your heaviest 1 rep squat clean Workout of the Day Tuesday In 12 minutes, complete as many rounds as possible of: 1 squat clean @ 60% 1 handstand pushup 2 SC’s, 2 HSPU’s 3 SC’s, 3 HSPU,s etc……..Read More

Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total repsRead More

Pre WOD Double alternating tabata situps/front plank hold Workout of the Day Saturday With a partner, complete for time 400 meter run 1-10 reps of sumo deadlift high pull (#75/#45) , alternating,  ex..1/1, 2/2, 3/3 etc… 400 meter run 1-10 reps of push press 400 meter run 1-10 reps of kettlebell swings (24kg/16kg)Read More

Pre WOD 4 rounds not for time   Workout of the Day Friday For time: 800 meter run 3 rounds of “explosive Cindy” (C2B pullups/clapping pushups/jumping squats) 400 meter run 3 rounds of “EC” 200 meter run 3 rounds of “EC”  Read More

Pre WOD 500 single unders for time Every miss, stop and do 10 burpees Workout of the Day Thursday 5 rounds for time: 1 X 30 meter sled drive (#135/#90) 15 box jumps (24″/20″) 10 deadlifts (#185/#115)  Read More

Workout of the Day The Chief 5 rounds of… 3 minutes as many reps as possible 3 power Clean (#135/#85) 6 push-ups 9 squats Rest 1 minuteRead More

Workout of the Day Tuesday “Schmalls” For time: 800 meter run, then.. 2 rounds of 50 burpees 40 pullups 30 one leg squats 20 kettlebell swings 10 handstand pushups then… 800 meter run   CF Cardio WOD   Partner burpee/med ball run 5 RFT, 14/20 Partner 1 does burpees while partner 2 runs 400m with...Read More