Pre WOD In 15:00, find your heaviest 2 rep strict press Workout of the Day 15:00 as many rounds as possible 5 renegade rows 15 DB push press (#50/#35) 200 run* *each round add 100 meters to runRead More

Pre WOD On a 20:00 running clock, find your heaviest 2 rep back squat Workout of the Day 3 rounds for time 15 down ups over bar 15 back squats (#115/#75)Read More

Workout of the Day 3 rounds for time 400 run 30 box jump overs (24″/20″) 20 deadlifts (#225/#155)Read More

Pre WOD 3 sets for quality 4/4 DB or KB Turkish Get-Ups2-6 Strict Tempo Pull-Ups (2121) Workout of the Day Every 3:00 on the minute for 15:00 15 Chest to Bar Pull-Ups20 Russian KB SwingsMax Reps Goblet Squats (70/53) -Rest 1:00 between sets-Read More

Workout of the Day “Death Row” Every minute on the minute for 20:00 Even: 20/15 calorie row Odd: 15 burpeesRead More

Workout of the Day 3 rounds for time 15 hand release pushups 25 power snatches (#75/#55) Post WOD Bench press 9-7-7-5Read More

Workout of the Day CrossFit Games Open 20.2 20:00 as many rounds as possible 4 DB thrusters (#50/#35) 6 toes to bar 24 double undersRead More

Pre WOD On a 20:00 running clock, find your heaviest 3 rep clean and jerk Workout of the Day For time 21-18-15 Assault bike calories Hang power clean (#155/#105)Read More

Workout of the Day 2 rounds for time 10 Devil’s press (#50/#35) 400 run 31 DB sumo cleans 300 run 31 DB floor press 200 run 31 DB front squats 100 run 10 Devil’s press -2:00 rest between sets-Read More

Pre WOD 4 sets for quality :30 scap pushups 10/10 single leg glute bridge :30 handstand hold Workout of the Day 4 rounds for time 12 hang power cleans (athlete choice) 15 handstand pushups -1:00 rest between sets-Read More