Pre WOD Partner 2K row for time *switch every 250 meters, partner not rowing holds double KB in front rack position Workout of the Day Quadruple Tabata -plate ground to overhead (#45/#35) -alternating V-ups -OH plate lunges -bike for caloriesRead More

Workout of the Day CrossFit Games Open 20.4 For time 30 Box Jumps (24/20 in) 15 Clean-and-Jerks (95/65 lb) 30 Box Jumps (24/20 in) 15 Clean-and-Jerks (135/85 lb) 30 Box Jumps (24/20 in) 10 Clean-and-Jerks (185/115 lb) 30 Single-Leg Squats 10 Clean-and-Jerks (225/145 lb) 30 Single-Leg Squats 5 Clean-and-Jerks (275/175 lb) 30 Single-Leg Squats 5...Read More

Pre WOD 4 rounds, not for time 20 1 arm DB rows (10R/10L) 5-10 weighted ring dips Workout of the Day 15 minutes as many rounds as possible 9 hang power cleans (#155/#105) 12 box jumps (24″/12″) 9 push jerks 12 toes to barRead More

Workout of the Day 25 minutes as many rounds as posible 100 double unders 50 wall ball shots (#20/#14) 40 cal row 30 DB snatch (#50/#35) 20 toes to bar 10 bar muscle upsRead More

Pre WOD Every 1:30 for 7 rounds 1 clean and jerk Workout of the Day EMOM 10 minutes 10 bar facing burpeesRead More

Pre WOD Bulgarian split squat 4 X 10 (5R/5L) Workout of the Day Every 2:30 for 5 rounds 20 goblet squats (32kg/24kg) 10 pullups (Rx+ chest to bar or strict) Bike for max calories :30 rest *score is total calories  Read More

Workout of the Day 25 minutes as many rounds as possible with a partner P1: 30/21 calorie bike P2: AMRAP 20 KB swings/20 box jumps/20 wall ball shots *each partner picks up were the other one left offRead More

Workout of the Day CrossFit Games Open 20.3 For time 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walkRead More

Workout of the Day “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 x bodyweight) Bench press (BW) Clean (.75 x BW)  Read More

Pre WOD Every 2:30 for 15:00 5 back squats Workout of the Day For max calories :30 bike :30 rest 1:00 bike 1:00 rest 1:30 bike 1:30 rest 2:00 bike 2:00 rest :30 row :30 rest 1:00 row 1:00 rest 1:30 row 1:30 rest 2:00 rowRead More