Workout of the Day CrossFit Games Open 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutesRead more

Pre WOD Back squat 4 X 10 Workout of the Day Alternating tabata -10 meter shuttle sprint – box jump (24″/20″) – burpees – jumping lunges *score is total of lowest 4 intervals of each movementRead more

Pre WOD Dumbbell bench press 5 X 7 Workout of the Day 7 rounds 1:00 row for max calories :30 rest 1:00 max lengths of 10 meter high/low KB carry 24/32    16/24 (:30 R arm up/L arm down, :30 L arm up/R arm down) :30 rest    Read more

Pre WOD Every minute on the minute for 12 minutes 1 power snatch 1 overhead squat Workout of the Day For time 1 rope climb 12 thrusters (#115/#85) 50 double unders 1 rope climb 9 thrusters 50 DU’s 1 rope climb 6 thrusters 50 DU’s 1 rope climb 3 thrusters 50 DU’sRead more

Pre WOD Bent over barbell row 5 X 5 Workout of the Day 18 minutes as many rounds as possible 18 calorie row 18 hand release pushups 18 kettlebell swings (24kg/16kg)Read more