Workout of the Day 5 Rounds On a 3:00 running clock….15/12 Cal Row*20 Alt. Single Arm Russian KB Swing (35/26)Max Alt. V-Ups in Time Remaining… -No Extra Rest b/t Sets- *Increase Row by 5/4 Cals each Set.Set 1: 15/12Set 2: 20/16Set 3: 25/20Set 4: 30/24Set 5: 35/28 (Score is Total Reps of Alt. V-Ups) Post WOD 2 rounds for recovery1:00 EZ Row12 Slow Arm Haulers10 Alt. Bird Dogs8/8 Side Plank Rotations1:00 Child’s PoseRead more

Workout of the Day “Cindy-Rella” AMRAP x 6 MINUTES3 Strict Pull-Ups6 Feet Elevated Plate Push-Ups9 Plate Front Squats (Athlete Choice)-Rest 1:30-AMRAP x 7 MINUTES4 Chest to Bar Pull-Ups8 Hand Release Push-Ups12 Jumping Air Squats-Rest 1:30-AMRAP x 8 MINUTES5 Pull-Ups10 Push-Ups15 Air SquatsRead more

Pre WOD On a 10:00 running clock, build to a heavy 1 rep clean and jerk Workout of the Day “The Cali Bear” Every :30 For 20 minutes1 Power Clean & Jerk (225/155)Read more

Workout of the Day For Time 200m Run40 Box Jumps (24/20)600m Run80 Alt. DB Goblet Box Step-Overs (50/35)600m Run40 Box Jumps200m Run Post WOD EMOM x 8 MINUTESMIN 1 – :40 Alt. Seated Arnold PressesMIN 2 – :40 DBL DB OH Hold* *Stand for DBL DB Hold.Read more

Workout of the Day “CrossFit Golf” 9 Holes 70 KB swings (24kg/16kg) 100 ice skatera 50 ring rows with feet on box 100 lateral jumps over bar 50 tuck ups 100M farmers carry (32kg/24kg) 50 DB cleans (50/35) 100 mountain climbers 50 jumping KB deadlifts (32/24) Every break from movement = 1 stroke Score total strokesRead more