Pre WOD Kettlebell clean and press 5 X 10 (5R/5L) Workout of the Day 100 wall ball shots for time (#20/#14) Every minute on the minute complete 5 burpeesRead more

Pre WOD 5 rounds for quality 10 weighted good mornings 10 weighted barbell situps Workout of the Day 3 rounds for time 60 double unders 400 meter row 20 front rack weighted lunges (#95/#65)Read more

Pre WOD Every 2 minutes for 14 minutes 1 power snatch 1 hang squat snatch 1 overhead squat Workout of the Day 15 minutes as many rounds as possible 1 rope climb 10 box jumps (24″/20″) 20 dumbbell snatches (#50/#30)Read more

Pre WOD Close grip bench press 5 X 5 Workout of the Day Tabata intervals of.. -jumping squats -push press (#45/#35) -V ups -ring rows Complete all 8 intervals of each movement before moving to next movement Add low interval of each of the four movements for totalRead more

Workout of the Day “CrossFit Total” 1 Back Squat 1 Shoulder Press 1 Deadlift Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.Read more