Pre WOD 5 rounds, not for time Workout of the Day Wednesday 10 minutes as many rounds as possible: 7 wall ball 2-fers 7 chest to bar pullpsRead More

Pre WOD Skill transfer exercises, then.. Workout of the Day Tuesday For time: 10-9-8-7-6-5-4-3-2-1 reps of manmakers (#40/#30) After each set do 20 walking lunge steps CrossFit Cardio WOD 4 x 200m , rest 45 seconds between 2 x 400 m, rest 1:00 between 1 x 800 m, 2:00 rest 2 x 400m, rest 1:00...Read More

Workout of the Day Monday 16 minutes as many rounds as possible 3 wall walks 6 dips 9 box jumps (24″/20″) 200 meter runRead More

Pre WOD 3 rounds of: 20 med ball russian twists 1:00 front plank hold then… B2B tabata squats   Workout of the Day Saturday With a partner, complete AMRAP in 20 minutes of: 20 deadlifts (#135/#85) 20 barbell burpee pushups 200 meter barbell carryRead More

Pre WOD Death by 10 meters and pushups Workout of the Day Friday For time: 19 toes to bar then… 22-16-10 Power cleans (#135/#95) Pullups then… 65 abmat situpsRead More

Workout of the Day Thursday 12 minutes as many reps as possible Even minutes-burpees Odd minutes-kettlebell swings (24kg/16kg)Read More

Pre WOD 4 rounds for quality:   Workout of the Day Wednesday 5 rounds for max calories/reps: 2:00 row for max calories 1:00 ME bench press (#135/#85) 1:00 restRead More

Pre WOD 5 rounds, not for time Perform set of hollow rocks after each set of rows Workout of the Day Tuesday 4 rounds for time: 400 meter run 50 squats Compare to 9/13/12Read More

Pre WOD Alternate and partition as necessary Workout of the Day Monday In 20 minutes, complete as many rounds as possible of: 3-6-9-12-15-18…….etc Deadlift (#135/#85) Lateral burpee over bar Double unders  Read More

Pre WOD ME plank hold ME bar hang Workout of the Day Saturday For time:  20 wall ball shots (#20/#14) 40 pullups 20 WBS 40 box jumps (24″/20″) 20 WBS 40 ring dips 20 WBS 40 kettlebell swings (32 kg/24 kg) 20 WBSRead More