Workout of the Day Tuesday 20 minutes as many rounds as possible 30 meter sled drive (#180/#135) 20 abmat situps 10 kettlebell swings (32kg/24kg)Read More

Workout of the Day Monday 5 rounds for time 200 meter run 5 cycles of “Bear Complex” Men choose #65/#95/#135 Women choose #35/#65/#95Read More

Workout of the Day Saturday With a partner, complete as many reps as possible in 20 minutes Teammate 1- 250 meter row Teammate 2- kettlebell swings (24kg/16kg) Teammate 1- 200 meter run Teammate 2- ring rows Teammate 1- 30 meter sled drive (#135/#90) Teammate 2- dumbbell thrusters (#30/#20) Switch after each movementRead More

Workout of the Day Friday CF Games Open WOD 14.4 14 minutes as many reps as possible 60 calorie row 50 toes to bar 40 wall ball shots (#20/#14)(10’/9′) 30 cleans (#135/#95) 20 muscle upsRead More

Pre WOD 3 rounds, not for time Workout of the Day Jackie For time: 1000 meter row 50 Thrusters (#45/#30) 20 Pull-upsRead More

Pre WOD 100 hand release pushups Pushups are to be done as perfectly as possible, not as fast as possible   Workout of the Day Wednesday 3 rounds of.. 3:00 as many reps as possible 3 deadlift (#245/#145) 6 burpees 9 lateral bar hops (L+R=1) 1:00 restRead More

Workout of the Day Tuesday For time 500 meter row 50 wall ball shots (#20/#14)(10’/9′) 400 M row 40 WB shots 300 M row 30 WB shots 200 M row 20 WB shots 100 M row 10 WB shotsRead More

Workout of the Day Filthy Fifty For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood50 walking Lunge steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders  Read More

Pre WOD Sprint 800, 400, 200, 100 meters Rest between intervals is time between 1st person finishing and last person finishing Workout of the Day Saturday Partner “Hansen” For time with a teammate, complete.. 150 kettlebell swings 150 burpees 150 toes to barRead More

Pre WOD 4 rounds, not for time 400 meter run 20 V ups Workout of the Day Friday CrossFit Games Open WOD 14.3 8 minutes , as many reps as possible 10 deadlifts, 135 / 95 lb.  15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch...Read More