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
Workout of the Day Saturday AS a team of 5, complete the following for time: 10,000 meter row 25 X 30 meter sled drive (#135/#95) 25 rope climbs 25 X 30 meter tire flip 25 X 100 meter farmers carry (2 x 24 kg/16 kg) Work may be partitioned in any mannerRead More
Workout of the Day Friday CrossFit Games Open WOD 13.4 In 7 minutes, complete as many reps as possible of: 3 clean and jerk (#135/#95) 3 toes to bar 6 C&J 6 T2B 9 C&J 9 T2B etc…….. Continue to increase by 3 reps until time runs out Post WOD 1 mile run for timeRead More
Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round Read More
