WOD

Workout of the Day 2016 seconds (33:36) as many rounds as possible 20 double unders 16 squats 20 DU’s 16 push press (#45/#35) 20 DU’s... Read More

Pre WOD Every minute on the minute for 14 minutes Even: 5 deadlifts Odd: 5-7 strict pullups (weight or assist as necessary) Workout of the... Read More

Pre WOD 5 rounds not for time 5 bent over barbell rows 10-15 GHD situps Workout of the Day For time 18 thrusters (#95/#65) 60... Read More

Pre WOD Push press 5 X 5 Workout of the Day 10 rounds for time 10 kettlebell swings (24kg/16kg) 10 box jumps (24″/20″) 10 burpees

Pre WOD Every 2 minutes on the minute complete.. 1 power snatch 3 overhead squats Workout of the Day Every minute on the minute for... Read More

Workout of the Day “12 Days of CrossFit” For time For time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1….etc 1... Read More

Pre WOD Kettlebell clean and press 5 X 10 (5R/5L) Workout of the Day 100 wall ball shots for time (#20/#14) Every minute on the... Read More

Pre WOD 5 rounds for quality 10 weighted good mornings 10 weighted barbell situps Workout of the Day 3 rounds for time 60 double unders... Read More

Pre WOD Every 2 minutes for 14 minutes 1 power snatch 1 hang squat snatch 1 overhead squat Workout of the Day 15 minutes as... Read More

Pre WOD Close grip bench press 5 X 5 Workout of the Day Tabata intervals of.. -jumping squats -push press (#45/#35) -V ups -ring rows... Read More