Pre WOD 5 rounds, alternate movements Workout of the Day Monday 5 rounds for time 20 wall ball shots (#20/#14) 200 meter run with med ballRead More

Pre WOD Tabata situps Workout of the Day Saturday Complete in teams of 2 for time: 50 thrusters (#45/#35) each, alternate as necessary then, load bar to 115/75, without letting it touch ground then, transport bar to 800 m turn around and do 25 pushups each then, transport bar to 1 mi turn around and...Read More

Pre WOD 5 rounds for quality Workout of the Day Helen 3 rounds for time: 400 meter run 21 KB Swings (24kg/16kg) 12 Pull-upsRead More

Pre WOD Take 15 minutes to find your heaviest 1 rep press, then.. EMOM for 8 minutes complete 1 press @ 70% 2 push press 3 push jerks   Workout of the Day Thursday 3 rounds for cal/reps 1:00 row for calories 1:00 box jumps (24/20) 1:00 10 meter shuttle sprints 1:00 rest CF Cardio...Read More

Pre WOD 5 rounds, not for time Workout of the Day Wednesday 10 minutes as many rounds as possible: 7 wall ball 2-fers 7 chest to bar pullpsRead More

Pre WOD Skill transfer exercises, then.. Workout of the Day Tuesday For time: 10-9-8-7-6-5-4-3-2-1 reps of manmakers (#40/#30) After each set do 20 walking lunge steps CrossFit Cardio WOD 4 x 200m , rest 45 seconds between 2 x 400 m, rest 1:00 between 1 x 800 m, 2:00 rest 2 x 400m, rest 1:00...Read More

Workout of the Day Monday 16 minutes as many rounds as possible 3 wall walks 6 dips 9 box jumps (24″/20″) 200 meter runRead More

Pre WOD 3 rounds of: 20 med ball russian twists 1:00 front plank hold then… B2B tabata squats   Workout of the Day Saturday With a partner, complete AMRAP in 20 minutes of: 20 deadlifts (#135/#85) 20 barbell burpee pushups 200 meter barbell carryRead More

Pre WOD Death by 10 meters and pushups Workout of the Day Friday For time: 19 toes to bar then… 22-16-10 Power cleans (#135/#95) Pullups then… 65 abmat situpsRead More

Workout of the Day Thursday 12 minutes as many reps as possible Even minutes-burpees Odd minutes-kettlebell swings (24kg/16kg)Read More