Workout of the Day For time 150 double unders 1000 meter row 50 abmat situps 25 ring dips 50 abmat situps 1000 meter row 150 double undersRead More

Pre WOD Overhead squat 5 X 7 Workout of the Day For time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Pullups Wallball shots (#20/#14)Read More

Pre WOD Press 3 x 5 Push press 3 X 3 Push/split jerk 3 X 1 Workout of the Day In 10 minutes, complete as many box jumps as possible (25″/20″) Every minute on the minute complete 3 deadlifts (#275/#195)  Read More

Pre WOD 1 arm bent over dumbbell rows 5 X 20 (10R/10L) Workout of the Day In 12 minutes, climb as far up in reps as possible 3 kettlebell swings (24kg/16kg) 3 goblet squats 3 burpees 6 KB swings 6 goblet squats 6 burpees 9/9/9, 12/12/12, etc……Read More

Pre WOD Every minute on the minute for 10 minutes 1 power clean Workout of the Day CF Games Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar...Read More

Workout of the Day 10 rounds as many reps as possible :30 ring rows :30 rest :30 abmat situps :30 rest :30 hand release pushups :30 rest :30 squats :30 restRead More

Pre WOD 3 rounds for quality 10-15 GHD situps 10 landmine twists 1:00 front plank Workout of the Day 14 minutes as many reps as possible of dumbbell push press (#30/#20) Every minute on the minute run 4 X 10 shuttle sprints  Read More

Pre WOD Double under skill work Workout of the Day 500 double unders for time Every minute on the minute complete 3 front squats (BW)  Read More

Pre WOD Every 2 minutes on the minute for 10 minutes 6 close grip bench press Workout of the Day 20 minutes as many rounds as possible 250 meter row 15 wall ball shots (#20/#14) 10 deadlifts (BW/.75 BW)Read More