Pre WOD Bench press 10-8-6-4-2 Workout of the Day 3 rounds for time 30 calorie row 30 wall ball shots (#20/#14)(10’/9′) 30 deadlifts (#135/#95)  Read More

Workout of the Day “CrossFit Golf” 9 holes (movements) Each break = 1 stroke 1st hole: 50 kettlebell swings (24kg/12kg)  Par 2 2nd hole: 75 ice skaters   Par 1 3rd hole: 100 abmat situps   Par 2 4th hole: 50 wall ball shots (#20/#14)   Par 3 5th hole: 30 overhead squats (#85/#55)  ...Read More

Pre WOD 5 rounds, not for time 10 overhead weighted lunges (alternate legs) 5-10 L pullups Workout of the Day 10 minutes as many rounds as possible 10 jumping barbell squats (#45/#35) 100 meter run 10 clapping pushups Post WOD 3 rounds :30 flutter kick :60 front plank hold :30 restRead More

Pre WOD Clean 5-5-3-3-1-1 Workout of the Day For time: 21-18-15-12-9-6-3 Row for calories Push press (#95/#65)  Read More

Pre WOD 1 leg Romanian kettlebell deadlift 4 X 10 (5R/5L) Workout of the Day Every 4:00 for 20:00 200 meter run 20 wall ball shots (#20/#14)(10’/9″) 10 burpees   Post slowest round to boardRead More

Workout of the Day 25 minutes for quality 1 rope climb 5 handstand pushups 10 GHD situps 5 muscle ups 50 double unders Post WOD 4 X 50 banded partner sprintsRead More

Pre WOD Every 2 minutes for 14 minutes 3 front squats Workout of the Day 16 minutes as many rounds as possible 8 box jumps (24″/20″) 8 kettlebell snatch (24kg/16kg) 8 hand release pushups  Read More

Pre WOD Press 5 X 5 Workout of the Day For time: 1000 meter row 40 kettlebell swings (24kg/16kg) 20 KB weighted step ups 750 M row 30 KB swings 15 KB weighted step ups 500 M row 20 KB swings 10 KB weighted step ups 250 M row 10 KB swings 5 KB weighted...Read More

Pre WOD Snatch grip deadlift 5 X 5 Workout of the Day 18 minutes as many rounds as possible 5 hang split snatch (#95/#65) 10 knees to elbows 40 double undersRead More

Workout of the Day “Squat a Ton and Run” 4 rounds for time of: Squat 1 Ton 400 m Run One ton = 2240 lbs 225 lbs. = 10 reps 205 lbs. = 11 reps 185 lbs. = 12 reps 155 lbs. = 15 reps 135 lbs. = 17 reps 115 lbs. = 20 reps...Read More