Workout of the Day New Years Eve 2014 seconds as many rounds as possible (33:34) 20 cal row 14 wall ball shots (#20/#14) 20 box jumps (24″/20″) 14 hand release pushups 20 burpees 14 kettlebell swings (24kg/16kg)Read more

Workout of the Day Wednesday For time 75 overhead squats (#75/#45) Every break in squats do 5 chest to bar pullupsRead more

Pre WOD 5 rounds not for time Workout of the Day Monday 5 rounds for max reps 1:00 jumping lunges 1:00 double unders 1:00 dumbbell thrusters 1:00 restRead more

Workout of the Day Christmas Eve “The 12 Days of CrossFit” For time 1 handstand pushups 2 box jumps (30″/24″) 3 thrusters (#95/#65) 4 pullups (chest to bar) 5 burpees 6 knees to elbows 7 walll ball shots (#20/#14) 8 kettlebell swings (24kg/16kg) 9 double unders 10 overhead walking lunge steps (#45/#25) 11 pushups 12 hanging power cleans (#115/#85) Perform reps just like the song… 1 2,1 3,2,1 4,3,2,1 etc….  Read more

Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time 20 front squats (3/4 BW) 2000 meter row 20 front squatsRead more