Workout of the Day 10 rounds as many reps as possible :30 ring rows :30 rest :30 abmat situps :30 rest :30 hand release pushups :30 rest :30 squats :30 restRead more

Pre WOD 3 rounds for quality 10-15 GHD situps 10 landmine twists 1:00 front plank Workout of the Day 14 minutes as many reps as possible of dumbbell push press (#30/#20) Every minute on the minute run 4 X 10 shuttle sprints  Read more

Pre WOD Double under skill work Workout of the Day 500 double unders for time Every minute on the minute complete 3 front squats (BW)  Read more

Pre WOD Every 2 minutes on the minute for 10 minutes 6 close grip bench press Workout of the Day 20 minutes as many rounds as possible 250 meter row 15 wall ball shots (#20/#14) 10 deadlifts (BW/.75 BW)Read more

Workout of the Day CrossFit Games Open 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. boxRead more