Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 7 sumo deadlift high pulls (#95/#65) 7 box jumps (30″/24″) 7 burpeesRead More

Workout of the Day CrossFit Games Open 19.4 For total time: 3 rounds of: 10 snatches (#95/#65) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutesRead More

Pre Wod Every 2 minutes on the minute for 12 minutes 1 power snatch 1 hang squat snatch 1 overhead squat Workout of the Day 5 rounds 2:30   18/15 calorie Assault bike AMRAP double kettlebell squat cleans (24kg/16kg) :30 restRead More

Workout of the Day 3 rounds for time 30 double unders 30 calorie row 30 double unders 20 alternating DB snatches (#50/#35) 30 double unders 10 burpee box jumps *advanced option #70/#50 DBRead More

Pre WOD Thruster 5 X 5 Workout of the Day 12 minutes as many rounds as possible 5 strict pullups 10 overhead squats (#95/#65) 15 deadlifts *advanced option… muscle ups (strict if possible) / #135/#95Read More

Workout of the Day Every 4 minutes on the minute for 24 minutes 20/15 calorie row 15 kettlebell swings (32kg/24kg) 10 knees to elbows *post time of slowest roundRead More

Workout of the Day For Time 200-ft. dumbbell overhead lunge (#50/#35) 50 dumbbell box step-ups (24″/20″) 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Post WOD “GI Jane” 100 burpee pullups for timeRead More

Workout of the Day For time 55/35 calorie Assault bike 10-9-8-7-6-5-4-3-2-1 Power cleans (#155/#115) Ring dips Then… 55/35 calorie Assault bikeRead More

Workout of the Day 6 rounds 2:00 10 KB swings (32kg/24kg) 10 goblet squats AMRAP 10 meter shuttle sprints 2:00 rest *score total shuttle sprintsRead More

Workout of the Day 24 minutes as many rounds as possible 20 DB weighted walking lunges (#50/#35) 20 alternating DB snatches 20 burpees 20 DB deadlifts  Read More