Pre WOD In 15 minutes accumulate as many handstand pushups and pistols as possible Workout of the Day Every 4:00 for 20:00 complete the following.. 250/200 meter row 12 hang power cleans (#115/#85) 9 ring dips AMRAP burpees Score= total burpees completed  Read more

Pre WOD Push press 5 X 3 Workout of the Day “Climbing Karen” 150 wall ball shots for time (#20/#14)(10’/9′) Every break complete 1 rope climb RX – legless L-sit from sitting 1st scale – legless L-sit from standing 2nd scale – legless 3rd scale – use feet and legs 4th scale – 8 strict pullups 5th scale – 8 strict pullups using bands  Read more

Pre WOD Weighted overhead step ups 4 X 10 (alternate legs) Workout of the Day 6 rounds as many reps as possible 2:00 10 sumo deadlift high pulls (#75/#55) 10 box jumps (24″/20″) 1:00 restRead more

Pre WOD Every minute on the minute for 10 minutes Even: 5 deadlifts Odd: AMRAP hand release push ups Workout of the Day 4 rounds for time 30 calorie row 30 kettlebell swings (24kg/16kg) 30 abmat situps  Read more

Pre WOD Double tabata -flutter kick -superman hold Workout of the Day CrossFit Games Open 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.Read more