Workout of the Day “Cindy-Rella” AMRAP x 6 MINUTES3 Strict Pull-Ups6 Feet Elevated Plate Push-Ups9 Plate Front Squats (Athlete Choice)-Rest 1:30-AMRAP x 7 MINUTES4 Chest to Bar Pull-Ups8 Hand Release Push-Ups12 Jumping Air Squats-Rest 1:30-AMRAP x 8 MINUTES5 Pull-Ups10 Push-Ups15 Air SquatsRead More

Pre WOD On a 10:00 running clock, build to a heavy 1 rep clean and jerk Workout of the Day “The Cali Bear” Every :30 For 20 minutes1 Power Clean & Jerk (225/155)Read More

Workout of the Day For Time 200m Run40 Box Jumps (24/20)600m Run80 Alt. DB Goblet Box Step-Overs (50/35)600m Run40 Box Jumps200m Run Post WOD EMOM x 8 MINUTESMIN 1 – :40 Alt. Seated Arnold PressesMIN 2 – :40 DBL DB OH Hold* *Stand for DBL DB Hold.Read More

Workout of the Day “CrossFit Golf” 9 Holes 70 KB swings (24kg/16kg) 100 ice skatera 50 ring rows with feet on box 100 lateral jumps over bar 50 tuck ups 100M farmers carry (32kg/24kg) 50 DB cleans (50/35) 100 mountain climbers 50 jumping KB deadlifts (32/24) Every break from movement = 1 stroke Score total...Read More

Workout of the Day “MYMC 22.2” 1.) AMRAP x 10 MINUTES6 Power Snatches (95/65)8 Push Press24 Double Unders(Score is Rounds + Reps) -Rest 2:00 b/t Part 1 & Part 2- 2.) ON AN 8:00 RUNNING CLOCK…Build to a Heavy Complex of… 1 Power Snatch + 1 Hang Power SnatchRead More

Workout of the Day EMOM For 25:00 MIN 1 – :45 Slam Balls (30/20)MIN 2 – :45 Russian Twists*MIN 3&4 – Max Cal Cardio ChoiceMIN 5 – Walking RestRead More

Workout of the Day “Straight 100” FOR TIME25 Cal Row20 Wall Balls (20/14)20 Box Jumps (24/20)25 Cal Row30 Wall Balls (20/14))30 Box Jumps (24/20)25 Cal Row50 Wall Balls (20/14)50 Box Jumps (24/20)25 Cal Row Post WOD 3 SETS:30 Hollow Body Hold8/8 Box Piked Around the World Steps:30 Wall or Free Standing HS Hold -Rest As...Read More

Pre WOD 3 Sets12-15 PVC Banded Lat Push-Downs5-7 Wide Grip Pull-Ups -Rest As Needed b/t Sets- Workout of the Day 3 Rounds ON AN 8:00 RUNNING CLOCK…400m Run30 Weighted Sit-Ups*20 Pull-Ups400m Run -Rest the Remainder of the Set-Read More

Pre WOD EMOM x 10 MINUTESMIN 1 – 2-3 Ground to OverheadMIN 2 – 3-5 Strict Ring Dips or Slow Box Dips Workout of the Day “Eliza & Beth” 9-7-5Ground to Overhead (185/135)21-15-9Ring Dips-Rest 3:00-15-12-9Ground to Overhead (95/65)21-15-9Burpees Over the BarRead More

Workout of the Day 18:00 AMRAP 22 wall ball shots (20/14)22 pullups22/16 cal bike Post WOD 3 SETS1:00 Ring Body Saw-Immediately Into-1:00 Max Plank Wall Ball Taps-Rest 2:00 b/t Sets-Read More