Category

2014
Workout of the Day New Years Eve 2014 seconds as many rounds as possible (33:34) 20 cal row 14 wall ball shots (#20/#14) 20 box jumps (24″/20″) 14 hand release pushups 20 burpees 14 kettlebell swings (24kg/16kg)
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Workout of the Day Wednesday For time 75 overhead squats (#75/#45) Every break in squats do 5 chest to bar pullups
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Pre WOD 5 rounds not for time Workout of the Day Monday 5 rounds for max reps 1:00 jumping lunges 1:00 double unders 1:00 dumbbell thrusters 1:00 rest
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Workout of the Day Christmas Eve “The 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...
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Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time 20 front squats (3/4 BW) 2000 meter row 20 front squats
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Workout of the Day Cindy 20 minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats
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Workout of the Day Saturday Complete with a partner for time. Teammate one always doing med ball cleans, switch every 15 reps of MB clean picking up where teammate 2 leaves off 40 box jumps 40 KB swings 40 wall ball shots 40 KB  lunges 40 pullups 40 KB push press 40 burpees 40 KB...
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Workout of the Day Friday 5 rounds 1:00 amrap lateral PVC jump (20″/16″) :30 rest 1:00 max 10 meter shuttle sprints :30 rest
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Pre WOD 6 rounds, not for time Workout of the Day Thursday 2 rounds 500 meter row for PR 2:00 rest 2:00 amrap of thrusters (#45/#30) 2:00 rest  
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Workout of the Day Wednesday 4 rounds for time 20 med ball pushup burpees (20/14) 20 russian twists with med ball (L+R=1) 20 ice skaters (L+R=1)
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