Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time 21-15-9 Burpees Kettlebell swings (32kg/24kg) Box jumps (30″/24″)   Compare to 3/13/13Read More

Workout of the Day Monday 15 minutes as many rounds as possible 14 sumo deadlift high pulls (#75/#45) 50 double unders 7 push pressRead More

Pre WOD 4 rounds, not for time Workout of the Day Friday 5 rounds for max reps :30 deadlift @ 3/4 body weight :30 push ups (hand release) :30 box jumps (24″/20″) :30 10 meter shuttle sprints :30 restRead More

Workout of the Day Thursday For time: 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Power snatch (#95/#65) PullupsRead More

Workout of the Day Wednesday 6:00 AMRAP 800 meter run KB swings (24kg/16kg) 1:00 rest 6:00 AMRAP 1K row KB swings 1:00 rest 4:00 AMRAP 400 meter run KB swings 1:00 rest 4:00 AMRAP 500 meter row KB swings  Read More

Workout of the Day Tuesday 3 rounds for time 15 hanging power cleans (#135/#85) 15 burpees  Read More

Workout of the Day Monday “Squat a Ton and Run” Four rounds for time of: Squat one ton and run 400 meters One ton equals 2240 pounds (metric ton). Pick one of the loads with it’s assigned reps listed below: 275 lbs. = 8 reps 245 lbs. = 9 reps 225 lbs. = 10 reps...Read More

Workout of the Day Saturday Rio Grande Trail WOD  Read More

Workout of the Day Friday For time 21-15-9 Clean and jerk (#135/#85) Strict pullups Post WOD 40 barbell rolloutsRead More

Pre WOD Accumulate 2:00 in each of the following positions Workout of the Day Thursday 6 rounds for time 300 meter row 20 ring pushups Compare to 3/28/13 CrossFit Cardio WOD 4 x 200 meters on the 1:30 Rest 1:00 1 mile run Rest 1:30/2:00 2 x 800 on the 6:00 3 x 400 on...Read More