Workout of the Day “Turkey Toss” With a partner for time 1000m row, switch every 250m Then, complete 200 DB Turkey Tosses (Wall Balls, 20/14; 10’/9’) in the following manner Partner A:1 round of…15 KB Swings (heavy)10 Sumo Deadlift High Pulls5 Box Jumps Partner B: Max Wall Ball shotsRead More
Workout of the Day 3 Rounds 1:00 Burpees1:00 DB Farmer Hold (AHAP)1:00 Wall Sit1:00 PlankImmediately Into…AMRAP x 5 MINUTES10 Push-Ups15 Slam Balls (30/20)20 Air Squats -Rest 1:00 between rounds-Read More
Pre WOD 3 sets for quality 5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)15 Dips (ring/bar/bench) Workout of the Day Every Minute On The Minute For 20:00 MIN 1&2 – Max Cal BikeMIN 3&4 – AMRAP of Couplet*MIN 5 – Rest *1 Round of Couplet is…5 C2B Pull-Ups10 Sit-Ups20 Mountain ClimbersRead More
Pre WOD In 20:00, build to a heavy 5 rep “library” deadlift Workout of the Day “Diane” For time 21-15-9Deadlift (#225/#155)Handstand Push-ups or DB strict pressRead More
Pre WOD ON A 15:00 RUNNING CLOCK…Build to a Mod-Heavy Complex of….2 Power Cleans+1 Hang Clean Workout of the Day “The Chief” Complete 5 rounds of the following: 3 Minute AMRAP of… 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats 1:00 Rest between roundsRead More
Workout of the Day For time 50 Box Jump Overs (24/20)100 Sit-Ups**25 Box Jump Overs50 Sit-Ups *Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20) Post WOD 2:00 Down Dog2:00 Twisted Cross (R)2:00 Elbow to Instep (R)2:00 Twisted Cross (L)2:00 Elbow to Instep (L)1:00 Knee Hug (R)1:00 Knee Hug (L)Read More
Pre WOD Bench press 4 X 7 Workout of the Day EMOM x 10 MINUTESMIN 1 – :45 Max Ring Muscle-Ups or strict pullupsMIN 2 – 10/8 Cal Bike(Score is Total Muscle-Ups or pullups) -Rest 3:00 b/t Part 1 & 2- EMOM x 6 MINUTESMIN 1 – :45 Max Up-DownsMIN 2 – 12/10 Max Cal...Read More
Pre WOD Tempo Front Squat (32X1)3X5 *Weight stays Moderate across all sets. Workout of the Day CrossFit Games Open 19.1 15:00 AMRAP 19 Wall ball shots (20/14) 19 calorie rowRead More
Pre WOD EMOM x 9 MINUTESMIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)MIN 2 – 2 Turkish Get-Ups (L)MIN 3 – :45 Double Under Practice Workout of the Day For time 400m RunImmediately Into…10-20-30-40-50Russian KB Swings (53/35)Double Unders*Immediately Into…400m Run *Unbroken DU OptionalRead More
Pre WOD 4 sets6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)Movement 2 = Athlete Choice* *Options for Movement 2…5-7 HSPU Prep Reps2-3 Wall Walks:30-:60 HS Wall Hold Workout of the Day 13:00 AMRAP 10 Alt. Front Rack Lunges (155/105)10 Strict Handstand Push-Ups or DB strict press10 Strict Pull-Ups or Ring RowsRead More
