Category

WOD
Workout of the Day Wednesday 6 rounds 1:00 amrap burpees 1:00 amrap DB weighted walking lunge steps (#30/#20, per hand) 1:00 amrap double unders 1:00 rest 
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Pre WOD 5 rounds, not for time Workout of the Day Tuesday 11.2 15 minutes as many rounds as possible 9 deadlifts (#155/#85) 12 hand release pushups 15 box jumps (24″/20″)    
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Workout of the Day Monday 14 minutes as many rounds as possible 7 thrusters (#75/#55) 7 pullups 7 burpees
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Workout of the Day Saturday In teams of 4, complete the following for max reps/cal of.. 4 rounds 6:00 Row Pullups Weighted box step overs (2X 20kg/12kg) Burpees Wall ball shots (#20/#14)(10’/9′) Run (10 meters= 1 rep) 2:00 rest  
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Pre WOD 5 rounds, not for time 200 meter run 20 GHD situps Workout of the Day Friday CrossFit Games Open Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups3 cleans (#185/#125)6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc.,...
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Workout of the Day Thursday “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 BW) Bench press (BW) Squat clean (.75 BW) Not for time..
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Pre WOD “Annie” Fot time 50-40-30-20-10 Double unders Situps Workout of the Day Wednesday For time 1K row
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Pre WOD Not for time 100 PERFECT pushups   Workout of the Day Tuesday Every minute on the minute for 14 minutes Even: 7 strict pullups Odd: 7 kettlebell swings (32kg/24kg)  
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Workout of the Day Monday 6:00 as many reps as possib;e 15 calorie row 15 thrusters (#75/#45) 2:00 rest 6:00 as many reps as possible 15 burpees 15 hanging power cleans (#95/#65)  
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Workout of the Day Saturday Complete with a partner 8:00 Teammate 1- amrap deadlifts (#185/#115) Teammate 2- front plank hold Switch every :60 2:00 rest 8:00 Teammate 1- amrap kettlebell swings (24kg/16kg) Teammate 2- 250 meter row 2:00 rest 8:00 Teammate 1- amrap box jumps (24″/20″) Teammate 2- 200 meter run Score is total deadlifts+KB...
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