Workout of the Day 40 minutes as many rounds as possible 20 box jumps (24″/20″) 15 dumbbell snatches R arm (#50/#35) 20 wall ball shots (#20/#14) 15 DB snatches L arm 20 calorie rowRead more

Pre WOD 5 rounds not for time 5 bent over barbell rows 10 ring dips (strict) Workout of the Day 5 rounds for time 40 abmat situps 20 kettlebell swings (24kg/16kg)Read more

Workout of the Day 25 calorie row, then.. 5 rounds of 5 deadlifts (#315/#255) 5 strict pullups 5 kettlebell snatches (32kg/24kg)(L+R=1) 5 burpees 5 KB lunges (L+R=1) Then.. 25 calorie rowRead more

Workout of the Day CrossFit “Golf” 2 rounds (18 holes) Every break in movement = 1 stroke 50 kettlebell swings (24kg/16kg) 60 abmat situps 30 DB ground to shoulder (#45/#30) 50 ice skaters 50 overhead walking lunges (#45/#25) 30 box jumps (24″/20″) 75 mountain climbers 30 knees to elbows 100 double unders          Read more

Pre WOD Every 2 minutes on the minute for 10 minutes 3 manmakers Workout of the Day For time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Wall ball shots (#20/#14) Pullups  Read more