Pre WOD Weighted front rack lunges 5 X 10 (alternate legs) Workout of the Day 15 minutes as many rounds as possible 5 box jumps (30″/24″) 10 kettlebell swings (32kg/24kg) 15 squatsRead more

With a partner… Row 2000 meters and complete as many dead lifts (#135/#95) as possible in that time Teammates then travel 200 meters with barbell Complete 500 single unders and complete as many front squats (#95/#65) as possible in that time Teammates then travel 200 meters with barbell Complete 100 burpees and complete as many push press (#65/#45) as possible in that time Teammates then travel 200 meters with barbell Switch positions as necessary. Both teammates must always be working at the same time Take time to complete in seconds, and subtract total reps of DL, FS. and PP from both teammates for scoreRead more

Workout of the Day CrossFit Games Open 16.2 Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans*Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.*1st round, 15 reps at 135 / 85 lb. 2nd round, 13 reps, 185 / 115 lb. 3rd round, 11 reps, 225 / 145 lb. 4th round, 9 reps, 275 / 175 lb. 5th round, 7 reps, 315 / 205 lb.  Read more

Pre WOD Hang Muscle Clean to Strict Press 8 X 3   Workout of the Day 3/3/2016 Every minute on the minute, complete .. 5 thrusters (#75/#55) 5 pullups 5 burpees If you lose pace with the clock, continue 5/5/5 for as many rounds as possible in 10 minutesRead more

Pre WOD 5 rounds, not for time Deadlift 5 reps 3 point rotating plank hold 1:00   Workout of the Day 3/2/2016 5 rounds for max reps :45 ice skaters :15 rest :45 mountain climbers :15 rest :45 dot drill :15 rest :45 jumping lunges :15 restRead more