Pre WOD Every 3 minutes on the minute for 12 minutes 10 back squats Workout of the Day 5 rounds for time 3 strict pullups 6 hand release pushups 9 kettlebell swings (32kg/24kg) 12 squats 15 abmat situps OR, advanced version of… 3 muscle ups 6 handstand pushups 9 KB snatches (32kg/24kg) 12 pistols 15 GHD situpsRead more

Workout of the Day Witth a partner.. 27 minutes as many rounds as possible P1: 3 front squats (#145/#100) 6 devils press (#35/#20) 9 C2B pullups *score total reps plus caloriesRead more

Workout of the Day CrossFit Games Open 19.1 15 minutes as many rounds as possible 19 wall ball shots (#20/#14) 19 calorie row  Read more

Workout of the Day Every 4 minutes on the minute for 24 minutes 12 DB snatches (#50/#35) or (#70/#55) 12 lateral burpees over DB 12 X 10 meter shuttle sprints *post time of slowest round    Read more

Workout of the Day “Jack” 20 minutes as many rounds as possible 10 push press (#115/#75) 10 kettlebell swings (24kg/16kg) 10 box jumps (24″/20″)  Read more