Pre WOD Every 2 minutes on the minute for 12 minutes 5 hang power clean and push press Workout of the Day Quadruple tabata, not alternating -bent over DB row (#35/#20) -flutter kicks -burpees -russian twists with DB (#35/#20) Read More
Pre WOD Every 2 minutes on the minute 12 minutes 5 snatch grip deadlifts Workout of the Day 6 rounds 2:30 200 meter run 10 box jumps (24″/20″) AMRAP DB snatch (#50/#35) :30 rest Read More
Pre WOD 3 rounds for quality 10 strict toes to bar 10 weighted back extentions Workout of the Day 20 minutes as many rounds as possible 5 strict pullups 10 hand release pushups 15 squats 25 double undersRead More
Workout of the Day Complete with a partner 7:00 100 meter sled drive (#135/#90), then switch AMRAP double KB cleans (16kg/8kg) 2:00 rest 7:00 15/12 calorie row, then switch AMRAP abmat situps 2:00 rest 7:00 15 jumping squats, then switch AMRAP ground to overhead with bumper plate (#45/#25) Read More
Workout of the Day CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb. Post WOD 3 rounds :30 right side plank :30 rest :30 front plank :30 rest :30 left side plank :30 restRead More
Pre WOD 5 rounds, not for time 10 single leg romanian deadlifts (5R/5L) 20 hollow rocks Workout of the Day 3 rounds for time 25 calorie row 25 burpees 25 kettlebell swings (24kg/16kg)Read More
Pre WOD Every 2 minutes on the minute for 10 minutes 3 manmakers Workout of the Day 15 minutes as many rounds as possible 50 meter farmers carry (24kg/16kg) 10 ring dips 10 knees to elbowsRead More
Pre WOD Every minute on the minute for 5 minutes, 1 clean… then, every 2 minutes on the minute for 10 minutes, 1 clean Build weight throughout sets Workout of the Day 20 minutes as many rounds as possible 200 meter run 300 meter row 40 double undersRead More
Workout of the Day Complete with a partner, switching off after each partner completes first interval 5:00 250/200 meter row AMRAP KB lunges (16kg/12kg) 2:00 rest 5:00 20 ice skaters AMRAP KB push press 2:00 rest 5:00 30 double unders AMRAP goblet squats 2:00 rest 5:00 200 meter run AMRAP KB swingsRead More
