Pre WOD Single leg deadlift 5 X 10 (5R/5L) (alternate legs) Workout of the Day 10 rounds for time 5 clapping pushups 10 dumbbell snatches (#50/#30) 20 double unders    Read More

Workout of the Day 3 rounds for time with a partner 10 burpees over partner holding front plank position 15 wall ball shots while partner holds superman position 20 kettlebell swings while partner hold handstand position  Read More

Pre Wod Back squat 5 X 3 Workout of the Day For time: 42 med ball cleans (#20/#14) 21 dumbbell bench press (#50/#30) 30 MB cleans 15 DB BP 18 MB cleans 9 DB BP  Read More

Pre WOD In 15 minutes accumulate as many handstand pushups and pistols as possible Workout of the Day Every 4:00 for 20:00 complete the following.. 250/200 meter row 12 hang power cleans (#115/#85) 9 ring dips AMRAP burpees Score= total burpees completed  Read More

Pre WOD Push press 5 X 3 Workout of the Day “Climbing Karen” 150 wall ball shots for time (#20/#14)(10’/9′) Every break complete 1 rope climb RX – legless L-sit from sitting 1st scale – legless L-sit from standing 2nd scale – legless 3rd scale – use feet and legs 4th scale – 8 strict...Read More

Pre WOD Weighted overhead step ups 4 X 10 (alternate legs) Workout of the Day 6 rounds as many reps as possible 2:00 10 sumo deadlift high pulls (#75/#55) 10 box jumps (24″/20″) 1:00 restRead More

Pre WOD Every minute on the minute for 10 minutes Even: 5 deadlifts Odd: AMRAP hand release push ups Workout of the Day 4 rounds for time 30 calorie row 30 kettlebell swings (24kg/16kg) 30 abmat situps  Read More

Pre WOD Double tabata -flutter kick -superman hold Workout of the Day CrossFit Games Open 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.Read More

Pre WOD Every minute on the minute, complete Even: 10 banded good mornings Odd: 10 toes to bar Workout of the Day 6 rounds 3:00 20/15 calorie row AMRAP back squats (#135/#95) 1:00 rest    Read More

Pre WOD 5 rounds, not for time Bent over kettlebell rows 5 X 20 (10R/10L) ME set of banded pushups Workout of the Day Alternating tabata -med ball russian twists (#20/#14) -med ball mountain climbers -ring rows -single leg med ball romanian deadlifts      Read More