Pre WOD Every minute on the minute for 7 minutes 7 touch and go power cleans Workout of the Day 5:00 100 double unders, then AMRAP 12 front squats (#95/#65) 4 burpee box jumps (24″/20″) 3:00 rest 5:00 100 double unders, thenAMRAP 8 front squats (#115/#80) 4 burpee box jumps 3:00 rest 5:00 100 double...Read More

Pre WOD Back squat 4 X 10 Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 pushupsRead More

Workout of the Day 5 rounds for time 500 meter row 50 double unders 5 power cleans (#185/#135) Post WOD 40 barbell rolloutsRead More

Workout of the Day 40 minutes as many rounds as possible 20 box jumps (24″/20″) 15 dumbbell snatches R arm (#50/#35) 20 wall ball shots (#20/#14) 15 DB snatches L arm 20 calorie rowRead More

Pre WOD 5 rounds not for time 5 bent over barbell rows 10 ring dips (strict) Workout of the Day 5 rounds for time 40 abmat situps 20 kettlebell swings (24kg/16kg)Read More

Workout of the Day 25 calorie row, then.. 5 rounds of 5 deadlifts (#315/#255) 5 strict pullups 5 kettlebell snatches (32kg/24kg)(L+R=1) 5 burpees 5 KB lunges (L+R=1) Then.. 25 calorie rowRead More

Workout of the Day CrossFit “Golf” 2 rounds (18 holes) Every break in movement = 1 stroke 50 kettlebell swings (24kg/16kg) 60 abmat situps 30 DB ground to shoulder (#45/#30) 50 ice skaters 50 overhead walking lunges (#45/#25) 30 box jumps (24″/20″) 75 mountain climbers 30 knees to elbows 100 double unders      ...Read More

Pre WOD Every 2 minutes on the minute for 10 minutes 3 manmakers 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 Wall ball shots (#20/#14) Pullups  Read More

Pre WOD In 20 minutes build to a heavy 1 rep power clean Workout of the Day 3 rounds 2:00 row for max calories 1:00 rest 2:00 AMRAP 10 meter shuttle sprints 1:00 rest 2:00 AMRAP burpees 1:00 restRead More

Pre WOD Every 2 minutes on the minute for 10 minutes 5 front squats *after each set immediatly perform 10 jumping squats Workout of the Day Tabata -DB deadlift -DB bent over row -DB hang power clean -DB push press  Read More