Pre WOD 5 rounds, not for time Workout of the Day Wednesday 10 minutes as many rounds as possible: 7 wall ball 2-fers 7 chest to bar pullpsRead more

Pre WOD Skill transfer exercises, then.. Workout of the Day Tuesday For time: 10-9-8-7-6-5-4-3-2-1 reps of manmakers (#40/#30) After each set do 20 walking lunge steps CrossFit Cardio WOD 4 x 200m , rest 45 seconds between 2 x 400 m, rest 1:00 between 1 x 800 m, 2:00 rest 2 x 400m, rest 1:00 between 4 x 200m, rest :45 sec A: focus on peaking speed on the 800 (advanced) B: focus on breathing, form (beginner) Total wod time of 32:00, distance of 2.5 milesRead more

Workout of the Day Monday 16 minutes as many rounds as possible 3 wall walks 6 dips 9 box jumps (24″/20″) 200 meter runRead more

Pre WOD 3 rounds of: 20 med ball russian twists 1:00 front plank hold then… B2B tabata squats   Workout of the Day Saturday With a partner, complete AMRAP in 20 minutes of: 20 deadlifts (#135/#85) 20 barbell burpee pushups 200 meter barbell carryRead more

Pre WOD Death by 10 meters and pushups Workout of the Day Friday For time: 19 toes to bar then… 22-16-10 Power cleans (#135/#95) Pullups then… 65 abmat situpsRead more