Pre WOD Bulgarian split squat 4 X 12 (6R/6L) Workout of the Day Alternating Tabata -Dumbbell step ups (#30/#20) -Abmat situps -Ice skaters -PushupsRead More

Workout of the Day In teams of 4, complete for time.. 200 wall ball shots with 3 balls, then.. Each teammate completes.. 10-1 bench press (BW) 20-2 kettlebell swings (24kg/16kg) 20 double unders Teammates rotate through positions with one members spotting BP Then… 400 meter run togetherRead More

Pre WOD 4 rounds, not for time 10 dumbbell pullovers 10 weighted good mornings Workout of the Day CrossFit Games Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.  Read More

Pre WOD Front squats 8 X 2 Workout of the Day For max reps every minute on the minute for 18 minutes 0:00-1:00 DB power cleans (#40/#25) 1:00-2:00 wall ball shots (#20/#14)(10’/9′) 2:00-3:00 double unders  Read More

Pre WOD Every 2 minutes on the minute for 14 minutes 5 push press Workout of the Day 6 rounds 2:00 20/15 calorie row AMRAP of power snatch (#75/#55) 1:00 rest Score total power snatches  Read More

Pre WOD Every minute on the minute for 10 minutes Even: 5 deadlifts Odd: 10 strict knees to elbows Workout of the Day In 20 minutes, complete as many pullups as possible Every break you must do 10 X 10 meter shuttle run    Read More

Pre WOD Weighted front rack lunges 5 X 10 (alternate legs) Workout of the Day 15 minutes as many rounds as possible 5 box jumps (30″/24″) 10 kettlebell swings (32kg/24kg) 15 squatsRead More

With a partner… Row 2000 meters and complete as many dead lifts (#135/#95) as possible in that time Teammates then travel 200 meters with barbell Complete 500 single unders and complete as many front squats (#95/#65) as possible in that time Teammates then travel 200 meters with barbell Complete 100 burpees and complete as many...Read More

Workout of the Day CrossFit Games Open 16.2 Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans*Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds...Read More

Pre WOD Hang Muscle Clean to Strict Press 8 X 3   Workout of the Day 3/3/2016 Every minute on the minute, complete .. 5 thrusters (#75/#55) 5 pullups 5 burpees If you lose pace with the clock, continue 5/5/5 for as many rounds as possible in 10 minutesRead More