Workout of the Day Thursday Paleo WOD 2 For time: 500 meter row 25 burpee box jumps (24″/20″) 400 meter row 20 BBJ 300 meter row 15 BBJ 200 meter row 10 BBJ 100 meter row 5 BBJ   Compare to 4/11/13 CrossFit Cardio WOD Timing intervals 5:00 push, 2:30 recovery 6:00 push, 3:00 recovery 7:00 push, 3:30 recovery 8:00 push, 4:00 recovery Adv: recovery is jog Beg: recovery is walk No stopping completelyRead more

Pre WOD Every minute on the minute for 8 minutes complete: Workout of the Day Wednesday 3 rounds for total reps 2:00 200 meter run, then, amrap of sumo deadlift highpull (#75/#45) 1:00 rest 2:00 200 meter run, then, amrap of hanging power snatch (#75/#45) 1:00 restRead more

Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time: 70 burpees 60 situps 50 kettlebell swings (24kg/16kg) 40 pullups 30 handstand pushups CrossFit Cardio WOD 5 rounds Shuttle runs 10-20-30-40 50 lunge steps 50 double unders Rest 1:00 between roundsRead more

Pre WOD Perform hollow rocks after each set of pressse Workout of the Day Monday Paleo Challenge WOD #1 4 rounds for time: 400 meter run 25 wall ball shots (#20/#14) 10 deadlifts (BW) Compare to 4/08/13Read more

Workout of the Day Saturday With a partner, complete for time 100 wall ball shots (#20/#14) 100 pullups 100 alternating single leg squats 100 alternating single arm dumbbell snatch (#50/#35) One teammate always working, other teammate holds plank position during breaksRead more