Workout of the Day CrossFit Games Open 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. targetRead More

Workout of the Day For time 250 meter row 10 dumbbell bench press (#50/#30) 500 meter row 20 DB BP 750 meter row 30 DB BP 1000 meter row 40 DB BP Post WOD Alternating double tabata -med ball russian twist -double med ball front plankRead More

Workout of the Day 25 minutes as many rounds as possible 200 meter run 2 rope climbs (1 legless, 1 with legs) 10 box jumps (24″/20″) Post WOD Accumulate 2:00 in an L-sit positionRead More

Pre WOD Every minute on the minute for 15 minutes 1st min: 5 romanian deadlifts 2nd min: 10 weighted situps (#45/#25) 3rd min: rest Workout of the Day Every minute on the minute for 14 minutes 9 bent over dumbbell rows 6 hang DB power cleans 3 DB push press Use and post heaviest weight...Read More

Pre WOD Every 2 minutes on  the minute for 14 minutes 3 back squats Workout of the Day 4 rounds, as many reps as possible 1:00 sumo deadlift high pull (#75/#55) 1:00 wall ball shots (#20/#14) 1:00 burpees 1:00 restRead More

Workout of the Day For time 150 double unders 1000 meter row 50 abmat situps 25 ring dips 50 abmat situps 1000 meter row 150 double undersRead More

Pre WOD Overhead squat 5 X 7 Workout of the Day For time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Pullups Wallball shots (#20/#14)Read More

Pre WOD Press 3 x 5 Push press 3 X 3 Push/split jerk 3 X 1 Workout of the Day In 10 minutes, complete as many box jumps as possible (25″/20″) Every minute on the minute complete 3 deadlifts (#275/#195)  Read More

Pre WOD 1 arm bent over dumbbell rows 5 X 20 (10R/10L) Workout of the Day In 12 minutes, climb as far up in reps as possible 3 kettlebell swings (24kg/16kg) 3 goblet squats 3 burpees 6 KB swings 6 goblet squats 6 burpees 9/9/9, 12/12/12, etc……Read More