Pre WOD Every minute on the minute for 12 minutes Odd: 1 power clean, 1 hang power clean Even: 5-10 strict pullups Workout of the Day 16 minutes as many rounds as possible 10 X 10 meter shuttle sprint 10 kettlebell swings (32kg/24kg) 10 X 10 meter shuttle sprint 10 burpeesRead More
Pre WOD Bench press 5 X 5 After each set, hold front plank on hands for 1:00 Workout of the Day Every minute on the minute for 14 minutes, complete as many reps as possible of… Even: dumbbell thrusters (#30/#20) Odd: box jumps (24″/20″) Read More
Workout of the Day In teams of 3, complete 5 rounds for max reps 1:00 kettlebell swings 1:00 box jumps 1:00 pushups 1:00 rest Teammates rotate through 1st 3 movements working separately, situps done as a team with locked arms Read More
Pre WOD 2000 meter row for time Workout of the Day CrossFit Games Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb....Read More
Pre WOD In 15 minutes, complete as many strict pullups and hand release pushups as possible Workout of the Day 12 minutes as many reps as possible 12 deadlifts (#185/#135) 9 wall ball shots (#20/#14)(10’/9′) 6 burpees Read More
Pre WOD Power clean 5-5-3-3-1-1 Workout of the Day Every minute on the minute for 20 minutes Even: 3 push press (AHAP) and 5 strict pullups Odd: 5 burpees and 25 double unders Read More
Pre WOD Bulgarian split squat 4 X 12 (6R/6L) Workout of the Day Alternating Tabata -Dumbbell step ups (#30/#20) -Abmat situps -Ice skaters -PushupsRead More
Workout of the Day In teams of 4, complete for time.. 200 wall ball shots with 3 balls, then.. Each teammate completes.. 10-1 bench press (BW) 20-2 kettlebell swings (24kg/16kg) 20 double unders Teammates rotate through positions with one members spotting BP Then… 400 meter run togetherRead More
Pre WOD 4 rounds, not for time 10 dumbbell pullovers 10 weighted good mornings Workout of the Day CrossFit Games Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Read More
