Pre WOD 5 rounds, not for time 10 single leg romanian deadlifts (5R/5L) 20 hollow rocks Workout of the Day 3 rounds for time 25 calorie row 25 burpees 25 kettlebell swings (24kg/16kg)Read More
Pre WOD Every 2 minutes on the minute for 10 minutes 3 manmakers Workout of the Day 15 minutes as many rounds as possible 50 meter farmers carry (24kg/16kg) 10 ring dips 10 knees to elbowsRead More
Pre WOD Every minute on the minute for 5 minutes, 1 clean… then, every 2 minutes on the minute for 10 minutes, 1 clean Build weight throughout sets Workout of the Day 20 minutes as many rounds as possible 200 meter run 300 meter row 40 double undersRead More
Workout of the Day Complete with a partner, switching off after each partner completes first interval 5:00 250/200 meter row AMRAP KB lunges (16kg/12kg) 2:00 rest 5:00 20 ice skaters AMRAP KB push press 2:00 rest 5:00 30 double unders AMRAP goblet squats 2:00 rest 5:00 200 meter run AMRAP KB swingsRead More
Workout of the Day CrossFit Games Open 17.4 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. ball to 9-ft. targetRead More
Workout of the Day For time 250 meter row 10 dumbbell bench press (#50/#30) 500 meter row 20 DB BP 750 meter row 30 DB BP 1000 meter row 40 DB BP Post WOD Alternating double tabata -med ball russian twist -double med ball front plankRead More
Workout of the Day 25 minutes as many rounds as possible 200 meter run 2 rope climbs (1 legless, 1 with legs) 10 box jumps (24″/20″) Post WOD Accumulate 2:00 in an L-sit positionRead More
Pre WOD Every minute on the minute for 15 minutes 1st min: 5 romanian deadlifts 2nd min: 10 weighted situps (#45/#25) 3rd min: rest Workout of the Day Every minute on the minute for 14 minutes 9 bent over dumbbell rows 6 hang DB power cleans 3 DB push press Use and post heaviest weight...Read More
Pre WOD Every 2 minutes on the minute for 14 minutes 3 back squats Workout of the Day 4 rounds, as many reps as possible 1:00 sumo deadlift high pull (#75/#55) 1:00 wall ball shots (#20/#14) 1:00 burpees 1:00 restRead More
