Pre WOD Overhead squat 4 X 3 Workout of the Day 6 Rounds For Time* 35 Double Unders**25 Air Squats10 Toes to Bar *After EVEN NUMBER rounds (2,4,6) complete a 200m Run. Workout ends with 200m run. **Option for ‘Unbroken’ Double Unders Post WOD 3 sets for quality :30/:30 Single Leg Glute Bridge Hold1:00 Slow Supermans -Rest 1:00 b/t Sets-Read more

Pre WOD In 20:00, build to a heavy complex of… 1 clean deadlift + 1 hang power clean + 1 power clean Workout of the Day “Cupid Shuffle” EMOM x 14 MINUTES*MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)MIN 2 – 2 Burpees Over Bar + Max Power CleansMIN 3 – 3 Burpees Over Bar + Max Power CleansMIN 4 – 4 Burpees Over Bar + Max Power Cleans…and so on until Round 14 MIN 14 – 14 Burpees Over Bar + Max Power Cleans *If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.Read more

Workout of the Day E2MOM For 28:00 Min 1 & 2: 24/20 cal rowMin 3 & 4: AMRAP of,,,4 alternating DB snatches (50/35)6 DB goblet squats8 DB slidesRead more

Pre WOD In 25:00, build to your heaviest 5 rep bench press, then complete a max rep set at 50% of your heaviest set Workout of the Day For Time 21-15-9-15-21Alt. Jumping Lunges*Hand Release Push-Ups *L+R = 1-RepRead more

Pre WOD 3 sets for quality :30-1:00 Handstand Hold10 Slow Barbell Good Mornings1:00 Row**Increasing efforts each round. Start easy, increase to hard Workout of the Day CrossFit Games Open 17.4 13:00 AMRAP 55 Deadlifts (225/155)55 Wall Balls (20/14)|(14/10)55 Cal Row55 Handstand Push-UpsRead more