Workout of the Day Wednesday In 15 minutes, complete 21-15-9 Pullups Power clean (#115/#75) Lateral barbell jumps (L+R=1) Then, with any remaining time, complete as many front squats as possible with same bar/load used for cleans Score is total front squatsRead More

Pre WOD Partition as necessary Workout of the Day Tuesday Tabata Dumbbell snatch (#50/#30) Row for calories Box jumps (30″/24″) Situps Score is total of low interval of each movementRead More

Workout of the Day Monday 3 rounds for time 30 deadlifts (#135/#85) 30 burpees 30 wall ball shots (#20/#14)(10’/9′)Read More

Pre WOD Roxanne burpees Workout of the Day Saturday With a partner, complete the following for time 75 goblet squats (24kg/16kg) 75 russian twists with med ball 75 pushups 75 kettlebell swings 75 med ball cleans One teammate completes reps while other jumps rope, altenate as necessaryRead More

Pre WOD 5 rounds not for time Workout of the Day Friday CrossFit Games Open 14.1 10 minutes as many rounds as possible 30 double unders 15 power snatch (#75/#45)Read More

Workout of the Day Thursday “The Seven” 7 rounds for time 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-upsRead More

Workout of the Day Wednesday For time 30-20-10 Hanging powerclean (#95/#65) Walking lunge steps (L+R=1) Hand release pushupsRead More

Workout of the Day Tuesday 5 rounds :30 to hit fastest 500 meter pace possible 1:00 rest 30 Russian kettlebell swings for time (32kg/24kg) 1:00 rest Score is slowest 500 M pace clocked plus slowest time recorded to complete 30 KB swingsRead More

Workout of the Day Monday 14 minutes as many rounds as possible 7 strict pullups 14 dynamic step ups (24″/20″) (L+R=2) 21 abmat situpsRead More

Workout of the Day Friday 14 minutes as many rounds as possible 5 kettlebell snatch, R arm (24kg/16kg) 5 KB snatch, L arm 5 strict ring/bar dips 20 meter bear crawl    Read More