Pre WOD Alternate movements Workout of the Day Monday Paleo Challenge WOD #1 4 rounds for time: 400 meter run 25 wall ball shots (#20/#14) 10 deadlifts (bodyweight)Read more

Pre WOD Tabata flutter kick Workout of the Day Saturday With a partner, complete for time: 1K row (alternate every 250 meters) 20 burpees 30 deadlifts  (70% average BW of teammates) 40 wall ball shots (#20/#14) 50 box jumps 40 wall ball shots 30 deadlifts 20 burpees 1K row Only 1 teammate works at a time, alternate work as necessaryRead more

Workout of the Day Friday CrossFit Games Open 13.5 In 4:00, complete as many rounds and reps as possible of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.  Etc….. If 90 reps are not completed in first 4:00, continue with: 1:00 rest 3:00 AMrepsAP 12 thruster 12 C2B pullups 1:00 rest 2:00 AMrepsAP 9 thruster 9 C2B pullups 1:00 rest 1:00 AMrepsAP 6 thruster 6 C2B pullups   Post WOD   Accumulate 5 minutes in plank positionRead more

Pre WOD Complete for max reps: 3:00 squats 1:00 rest 3:00 wall walks 1:00 rest 3:00 situps 1:00 rest 3:00 hand release pushups Workout of the Day Thursday Every minute on the minute for 12 minutes peform: 3 hanging power cleans (#115/#85) Max reps pullups Score is total pullups completed  Read more

Pre WOD Alternate movements Workout of the Day Nancy 5 rounds for time: 400 meter run 15 Overhead squats (95/65lb)Read more