Workout of the Day For time 40/30 Cal Bike40 Single DB Alt. Step-Ups (50/35) (24/20)*20 Handstand Push-Ups40 Pull-Ups20 Handstand Push-Ups40 Single DB Alt. Step-Ups40/30 Cal BikeRead more

Workout of the Day Every minute on the minute for 25:00 1st min: 7-10 deficit pushups2nd min: 8/8 lateral step ups (24″/20″)3rd min: 20 DB slides (#50/#35)4th min: 20 DB goblet squats5th min: bike or row for calsRead more

Pre WOD On a 20:00 running clock, find a heavy 1 rep snatch Workout of the Day For time 30 DB Devil’s Push Press* (50/35) *1 Devil’s Press + 1 Push Press = 1 RepRead more

Workout of the Day Every minute on the minute for 30:00 1st min: 5-7 ring muscle-ups or strict pullups2nd min: 60 double unders3rd min: 20 Russian KB swings (70/53)|(53/35)4th min: 12 Alt. pistol squats or 24 air squats5th min: :50 single arm KB front rack hold* *Switch arms at :25 markRead more

Get ready RFCF, The CrossFit Open begins 1 month from today. Just 3 weeks this time with multiple variations of each workout those weeks accessible to every ability level out there including equipment free workouts. You can register here… https://games.crossfit.com/cf/login?flow=games…Read more