Workout of the Day “CrossFit Golf” 9 holes (movements) Each break = 1 stroke 1st hole: 50 kettlebell swings (24kg/12kg)  Par 2 2nd hole: 75 ice skaters   Par 1 3rd hole: 100 abmat situps   Par 2 4th hole: 50 wall ball shots (#20/#14)   Par 3 5th hole: 30 overhead squats (#85/#55)   Par 2 6th hole: 50 box jumps (24″/20″)   Par 3 7th hole: 50 ground to overhead with bumper plate (#45/#25)   Par 2 8th hole: 30 hang power cleans (#115/#85)   Par 3 9th hole: 150 double unders   Par 4Read more

Pre WOD 5 rounds, not for time 10 overhead weighted lunges (alternate legs) 5-10 L pullups Workout of the Day 10 minutes as many rounds as possible 10 jumping barbell squats (#45/#35) 100 meter run 10 clapping pushups Post WOD 3 rounds :30 flutter kick :60 front plank hold :30 restRead more

Pre WOD Clean 5-5-3-3-1-1 Workout of the Day For time: 21-18-15-12-9-6-3 Row for calories Push press (#95/#65)  Read more

Pre WOD 1 leg Romanian kettlebell deadlift 4 X 10 (5R/5L) Workout of the Day Every 4:00 for 20:00 200 meter run 20 wall ball shots (#20/#14)(10’/9″) 10 burpees   Post slowest round to boardRead more

Workout of the Day 25 minutes for quality 1 rope climb 5 handstand pushups 10 GHD situps 5 muscle ups 50 double unders Post WOD 4 X 50 banded partner sprintsRead more