Workout of the Day In teams of 4, complete for time.. 200 wall ball shots with 3 balls, then.. Each teammate completes.. 10-1 bench press (BW) 20-2 kettlebell swings (24kg/16kg) 20 double unders Teammates rotate through positions with one members spotting BP Then… 400 meter run togetherRead more

Pre WOD 4 rounds, not for time 10 dumbbell pullovers 10 weighted good mornings Workout of the Day CrossFit Games Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.  Read more

Pre WOD Front squats 8 X 2 Workout of the Day For max reps every minute on the minute for 18 minutes 0:00-1:00 DB power cleans (#40/#25) 1:00-2:00 wall ball shots (#20/#14)(10’/9′) 2:00-3:00 double unders  Read more

Pre WOD Every 2 minutes on the minute for 14 minutes 5 push press Workout of the Day 6 rounds 2:00 20/15 calorie row AMRAP of power snatch (#75/#55) 1:00 rest Score total power snatches  Read more

Pre WOD Every minute on the minute for 10 minutes Even: 5 deadlifts Odd: 10 strict knees to elbows Workout of the Day In 20 minutes, complete as many pullups as possible Every break you must do 10 X 10 meter shuttle run    Read more