Pre WOD 2000 meter row for time Workout of the Day CrossFit Games Open 16.4 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

Pre WOD In 15 minutes, complete as many strict pullups and hand release pushups as possible Workout of the Day 12 minutes as many reps as possible 12 deadlifts (#185/#135) 9 wall ball shots (#20/#14)(10’/9′) 6 burpees  Read more

Pre WOD Thruster 5 X 10 Workout of the Day 15 minutes as many rounds as possible 300 meter row 20 walking lunge steps 10 ring dips  Read more

Pre WOD Power clean 5-5-3-3-1-1 Workout of the Day Every minute on the minute for 20 minutes Even: 3 push press (AHAP) and 5 strict pullups Odd: 5 burpees and 25 double unders      Read more

Pre WOD Bulgarian split squat 4 X 12 (6R/6L) Workout of the Day Alternating Tabata -Dumbbell step ups (#30/#20) -Abmat situps -Ice skaters -PushupsRead more