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)Read More

Workout of the Day Wednesday For time 75 overhead squats (#75/#45) Every break in squats do 5 chest to bar pullupsRead More

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 restRead More

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...Read More

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 squatsRead More

Workout of the Day Cindy 20 minute AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More

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...Read More

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 restRead More

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  Read More

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)Read More