Pre WOD Every 2 minutes for 14 minutes 1 power snatch 1 hang squat snatch 1 overhead squat Workout of the Day 15 minutes as many rounds as possible 1 rope climb 10 box jumps (24″/20″) 20 dumbbell snatches (#50/#30)Read More
Pre WOD Close grip bench press 5 X 5 Workout of the Day Tabata intervals of.. -jumping squats -push press (#45/#35) -V ups -ring rows Complete all 8 intervals of each movement before moving to next movement Add low interval of each of the four movements for totalRead More
Workout of the Day “CrossFit Total” 1 Back Squat 1 Shoulder Press 1 Deadlift Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.Read More
Pre WOD Every minute on the minute for 12 minutes 1 squat clean Workout of the Day Every minute on the minute for 16 minutes Even: row for max calories Odd: AMRAP wall ball shots (#20/#14)Read More
Workout of the Day Every minute on the minute for 40 minutes 1st min: 30 double unders 2nd min: 15 weighted med ball sit ups (#20/#14) 3rd min: 10 bench press (#155/#105) 4th min: 5 strict pullupsRead More
Pre WOD 5 rounds for quality 5-10 ring layouts 10 reverse ring flys Workout of the Day Dumbbell “DT” 5 rounds for time 12 DB deadlifts (#50/#30) 9 DB hang power cleans 6 DB push jerksRead More
Workout of the Day With a partner for time Partition reps in any manner 50 power snatch (#75/#55) 50 burpees 50 dips 50 wall ball shots (#20/#14) 50 situps 50 push press 50 toes to bar 50 jumping squats 50 russian twists (#20/#14) 50 overhead squatsRead More
Pre WOD 5 rounds, not for time 5 romanian deadlifts 15 V ups Workout of the Day 20 minutes every minute on the minute Even: 15/12 calorie row Odd: AMRAP hand release pushups Score total pushupsRead More
