Pre WOD Close grip bench press 5 X 7 Workout of the Day For time “DB Fran” 21-15-9 DB thrusters (50/35) PullupsRead more

Pre WOD Every 2 minutes on the minute for 10 minutes 3 manmakers Workout of the Day 15 minutes as many rounds as possible 50 meter farmers carry (24kg/16kg) 10 ring dips 10 knees to elbowsRead more

Pre WOD Every minute on the minute for 5 minutes, 1 clean… then, every 2 minutes on the minute for 10 minutes, 1 clean Build weight throughout sets Workout of the Day 20 minutes as many rounds as possible 200 meter run 300 meter row 40 double undersRead more

Workout of the Day Complete with a partner, switching off after each partner completes first interval 5:00 250/200 meter row AMRAP KB lunges (16kg/12kg) 2:00 rest 5:00 20 ice skaters AMRAP KB push press 2:00 rest 5:00 30 double unders AMRAP goblet squats 2:00 rest 5:00 200 meter run AMRAP KB swingsRead more

Workout of the Day CrossFit Games Open 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. targetRead more