Pre WOD On a 20:00 running clock, build to a heavy complex of… 1 power clean + 1 hang squat clean + 1 split jerk Workout of the Day “Eliza-Plus” For time 27-21-15-9Power Clean (135/95)Ring Dip or HR Push-upRead More

Pre WOD Tempo back squat (32X1) 8-8-8 Workout of the Day 4 rounds for time 40 Double Unders40 ‘Unbroken’ Wall Balls (20/14)* -Rest 1:30 b/t Sets- *Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set.Read More

Workout of the Day For time 1000/800 row or 60/48 cal bike60 WB shots (20/14)40 pushups50 WB shots500/400 row or 30/24 cal bike30 pushups40 WB shots20 pushups1000/800 row or 60/48 cal bikeRead More

Workout of the Day CrossFit Games Open 22.3 21 Pull-Ups42 Double Unders21 Thrusters (95/65)18 C2B Pull-Ups36 Double Unders18 Thrusters (115/75)15 Bar Muscle-Ups30 Double Unders15 Thrusters (135/85)Read More

Workout of the Day EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air SquatsMIN 2 — Row or Bike, Moderate Effort-Rest 3:00-EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Russian Kettlebell Swings (Athlete Choice) + 4 Up-DownsMIN 2 — Row or Bike, Moderate EffortRead More

Workout of the Day Every minute on the minute for 20:00 MIN 1 – 50 Double UndersMIN 2 – 15 Toes to BarMIN 3 – Max DB Renegade Rows (50/35)MIN 4 – Rest Post WOD 3 sets for quality12-15 DB Bench Press (Athlete Choice, Heavy)Immediately Into…1:30 Push-Up Plank -Rest 1:30 b/t Sets-Read More

Pre WOD 4 sets of 2 reps of … 1 Clean Pull + 1 Power Clean Workout of the Day 3 Rounds For Time 400m Run10 Hang Power Clean (95/65)30 Sit-Ups10 Hang Squat Clean10 Box Jumps (30/24)Read More

Pre WOD Push jerk 5 X 2 Workout of the Day On A 15:00 Running Clock, Complete.. 50 Push Jerks (155/105)*100 med ball cleansMax Meters Row in time remaining… *Partition the MB cleans & Burpees in any reps or order to complete all 150 reps.Read More

Workout of the Day EMOM For 20:00 Even: 15/12 cal bikeOdd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats) Post WOD 3 rounds for quality 10 v ups or tuck ups20 flutter kicks (L+R=1)30 shoulder taps 1:30 rest between setsRead More

Workout of the Day CrossFit Games Open 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts (225/155)Bar-facing burpees Time cap: 10 minutes Post WOD Double tabata -banded bicep curls -banded tricep extensionsRead More