Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead more

Workout of the Day New Year’s Eve 2013 seconds as many rounds as possible (33:33) 20 cal row 13 wall ball shots (#20/#14) 20 box jumps (24″/20″) 13 hand release pushups 20 burpees 13 kettlebell swings (24kg/16kg)Read more

Workout of the Day Christmas Eve “12 days of CrossFit” For time 1 handstand pushups 2 box jumps (30″/24″) 3 thrusters (#95/#65) 4 pullups (chest to bar) 5 burpees 6 knees to elbows 7 walll ball shots (#20/#14) 8 kettlebell swings (24kg/16kg) 9 double unders 10 overhead walking lunge steps (#45/#25) 11 pushups 12 hanging power cleans (#115/#85) Perform reps just like the song… 1 2,1 3,2,1 4,3,2,1 etc….Read more

Workout of the Day Happy Thanksgiving “Nutts” For time: 10 handstand pushups 15 deadlifts (#250/#175) 25 box jumps (30″/24″) 50 pullups 100 wall ball shots (#20/#14) 200 double unders 400 meter run with plate (#45/#25)Read more

Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead more